Meals in a Bowl
Healthy, delicious, easy, and budget-friendly? Meals in a Bowl check all the boxes. These versatile meals are a simple way to enjoy nutrient-dense foods at breakfast, lunch, or dinner while making the most of ingredients you already have on hand. They're perfect for repurposing leftovers, reducing food waste, and creating satisfying meals without spending hours in the kitchen.
Building a balanced meal in a bowl is easy—simply choose one ingredient from each category in the Meals in a Bowl Formula. Mix and match based on what's in season, what's available, and, most importantly, what you enjoy eating. With endless combinations, you'll never run out of delicious ways to nourish yourself and your family.
Be sure to check out this month's featured recipe, Healthy Vegetable Grain Bowl, for a delicious example of how simple it can be to create a nourishing, satisfying meal using this approach.
Meals in a Bowl Formula
| Plant-Based Proteins | Grains, Starchy Vegetables & Pasta | Greens | Non-Starchy Vegetables or Non-Sweet Fruit | Fresh Herbs, Spices & Other Toppings | Condiments & Dressings |
|---|---|---|---|---|---|
|
Beans
(red, adzuki, kidney, white, cannellini, navy, soy) Green Beans(Lima, split peas) Lentils(brown, red, green, yellow) Nuts & Seed-based Pâtés(almonds, walnuts, sunflower, sesame) Concentrated Proteins(tempeh, tofu) |
Whole Grains
(amaranth, barley, buckwheat, bulgar, corn, farro, millet, oats, quinoa, rice, rye, sorghum, spelt, teff, wild rice) Starchy Vegetables(butternut or other winter squash, sweet potato) Pasta(gluten-free, egg-free pasta, rice noodles) |
Sprouts
(alfalfa, buckwheat, clover, fenugreek, pea shoots, sunflower, various bean sprouts, microgreens) Delicate Greens(arugula, butter lettuce, oak leaf, romaine) Dark Greens(bok choy, cabbage, chard, collards, kale, mizuna, spinach, tatsoi, watercress) |
Non-Starchy Vegetables
(artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, daikon, fennel, hearts of palm, jicama, mushrooms, onions, radishes, snow peas, sugar snap peas) Non-Sweet Fruit(avocado, bell peppers, cucumber, eggplant, tomatoes, zucchini) |
Fresh Herbs
(basil, chervil, cilantro, dill, mint, parsley) Spices & Toppers (Fresh & Dried)(chives, chilis, garlic, ginger, green onions, ground raw flax meal, nutritional yeast (Bragg), raw or toasted nuts, seeds, spice blends) |
Condiments
(chutney, pesto, pickles, salsa, tapenade) Dressing of Choice(creamy or vinegar-based) Acid & Salt(Bragg, citrus, hot sauce, tamari, vinegar) |
Images inspired by Rouxbe Online Culinary School (modified)
Consider preparing a breakfast “salad bar” or “veggie bar” that you can use throughout the week.
