MAKE THIS YOUR OWN! An easy way to make a quick and healthy meal with lots of variety.
Step 1. Choose a base
- Lettuce (romaine, spring mix, etc.)
- Spinach
- Kale
- Quinoa (1/2 cup cooked)
- Rice (1/2 cup cooked)
- Farro (1/2 cup cooked)
- Barley (1/2 cup cooked)
- Beans (1/2 cup cooked)
- Lentils (1/2 cup cooked)
Step 2. Add as many veggies as you’d like (make it colorful)!
- Bell pepper
- Broccoli
- Mushrooms
- Asparagus
- Carrots
- Cabbage
- Zucchini
- Eggplant
- Sweet potato (1/2 cup, or 1 small)
- Snap peas
- Artichokes
- Beets
- Brussels sprouts
- Cucumber
Step 3. Add protein (~4oz serving)
- Grilled/baked/air fried/pulled/rotisserie/ground chicken
- Turkey burger/ground turkey
- Salmon
- Shrimp
- Fried/boiled eggs (1-2)
- Lean ground beef
- Tuna
- Tofu
- Tempeh
- Seitan
- Black Beans (1/2 cup)
- Chick peas (1/2 cup)
- Lentils (1/2 cup)
Step 4. Add Toppings
- Ground flax or chia seed (1-2 tbsp)
- Sriracha sauce
- Parmesan cheese (1-2tbsp)
- Guacamole (2 tbsp)
- Hummus (2 tbsp)
- Tzatziki sauce (2 tbsp)
- Low fat dressing/yogurt based dressing (2 tbsp)
- Green Goddess dressing (2 tbsp)
- Pesto
- Salsa (1/4 cup)
- Hot sauce
Example Bowls:
2 cups romaine lettuce, bell peppers, cabbage, onions, 4 oz tuna, 2 tbsp low fat Italian dressing
½ cup cooked quinoa, beets, broccoli, 4oz salmon, yogurt-based dressing
½ cup cooked rice, mushrooms, snap peas, zucchini, 4 oz shrimp, sriracha
