Today I’m going to share with you a very simple formula to make a Macro Bowl. Or Buddha Bowl. Or Nourish Bowl. Or a bowl-filled-with-all-sorts-of-things-that-turns-into-a-balanced-meal bowl. Whatever you want to call it, it’s one of my very favorite things to prep for meals, hands down. It can be lunch, it can be dinner, it could even be breakfast if you’re breaking all of the rules (what rules?!). If you are still working on your meal-prep skills, read on, because you will see just how easy it can be to put together a bunch of plant-based meals in no time at all.
First of all, it’s often called a macro bowl because it covers all of the major macronutrients – proteins, fats, and carbs. Make sure your bowl has all three of these things and you’ve got yourself a solid meal. I’ll break it down a little bit more so you will end up with something delicious.
Step 1: Choose a grain – you won’t need much per serving, roughly 1/3 cup. I use brown rice and quinoa 90% of the time. This is just a partial list, so get creative and choose a whole-grain that you like.
- Brown Rice
Step 2: Choose a green – you can cook them, leave them raw, or for kale, massage it with a little lemon juice and olive oil. Again, this list just includes a few of my favorites, but you can use any kind of green.
- Swiss Chard
Step 3: Choose some veggies – I usually pick 2-4. You can roast them, steam them, leave them raw, spiralize them, or do something with them that I haven’t even thought of. Lots of room for creativity here. I think some of these are technically fruits, but I’m sticking them on this list anyway.
- Bell Peppers
- Sweet potatoes
- Butternut squash
Step 4: Choose a protein (optional) – I say optional because there is typically plenty of protein between the whole grains, vegetables, and dip. I typically keep my bowls plant-based because I think it’s important to incorporate more plant-based meals into my diet, so if anything I’ll add white beans or lentils. But this is also a great way to use the last few bites of chicken from a dinner that really isn’t enough to save otherwise.
- Meat or fish
Step 5: Choose a sauce/dip – this really brings the whole bowl together. Add a couple of heaping tablespoons of something really flavorful. Here are a few ideas:
- Homemade dressing or dip
Step 6: Optional add ins – if you’re feeling really frisky.
- Feta cheese
- Nuts or seeds
- Kimchi or sauerkraut
It looks like a long list and a lot of steps, but it’s really quite simple and leaves so much room for you to personalize and play around with different combinations. I get my oven preheating, chop some veggies, and throw them in to roast. Then I get my water or bone broth boiling to cook my grain. Once this is going, I make my sauce (or a lot of times I’ll just buy some hummus at the store). Everything is done about 30 minutes later, and I portion it out into containers for ready-to-eat lunches. BOOM.
Stay tuned because soon I’ll be sharing some of my very favorite combinations for Buddha Bowls. I’d love to hear yours too!