Building a Healthy Bowl

Eating healthy can be easy when you plan ahead. Packing a healthy lunch will help you refocus and refuel during a busy day. Bowls are the perfect lunch to eat throughout the week. They are simple to make and easy to prepare ahead of time. Following these simple steps will help you create endless healthy lunch-bowl combos- you will want to try a new mix every week.

STEP 1: Select Your Grain

Some healthy options include ½ a cup of one of the following:

  • Brown Rice
  • Bulgar
  • Quinoa
  • Whole Rye
  • Barley
  • Black Beans
  • Pinto Beans
  • Chickpeas
  • Lentils
  • Sweet potatoes
  • Winter squashes

STEP 2: Pick Your Vegetables

Include 1 cup cooked vegetables or 2 cups leafy greens, look below for some ideas:

  • Onions
  • Peppers
  • Tomatoes
  • Brussel Sprouts
  • Broccoli
  • Asparagus
  • Cauliflower
  • Eggplant
  • Mushrooms
  • Zucchini
  • Dark leafy greens (kale and spinach)

STEP 3: Choose a Protein

We suggest 3-4 oz. of one of these lean options:

  • Chicken
  • Salmon
  • Shrimp
  • Pork
  • Tofu
  • Hard Boiled egg
  • Low-fat cheese

STEP 4: Add a fat

We suggest 1 Tbsp. of one of these options:

  • Avocado
  • Nuts
  • Olives, green
  • Olive oil
  • Canola oil
  • Vinaigrette

Recipe Link suggestions:

Chipotle Chicken Burrito Bowl with Cauliflower Rice: http://www.eatingwell.com/recipe/261761/chipotle-chicken-burrito-bowl-with-cauliflower-rice/

Roasted Veggie Brown Rice Buddha Bowl: http://www.eatingwell.com/recipe/262093/roasted-veggie-brown-rice-buddha-bowl/

Chicken & Quinoa Bowl with Veggies: https://thecozyapron.com/a-cozy-resolution-chicken-quinoa-bowl-with-veggies-and-loosing-that-christmas-cushion/

Green goddess glow bowl: https://www.theglowingfridge.com/green-goddess-glow-bowl/

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