I love bowl meals! They’re easy to throw together and made with a rainbow of nourishing foods that provide an array of nutrients. You can be as creative or as simple as you wish when making a bowl meal, all you need is a few nutrient dense food options and you’re on the right track. I also love how they can be enjoyed as breakfast, lunch, or dinner depending on how you decide to concoct it. Versatility for the win! Bowl meals are a go-to meal for me, especially when I need a quick, easy, and healthful meal to pack for work. If you’re in need of some meal ideas for work, bowl meals could easily be an option! It’s a quality meal that doesn’t fail to keep you well nourished and satisfied throughout the day.
I make my bowl meals in no time at all (and often) because I always have some food prepared from batch cooking! When you have a simple variety of nourishing foods prepped and ready to go it makes throwing healthy meals together easy and attainable.
Let’s talk about my Rainbowl! It’s simple to create, delicious, takes no time at all, and is loaded with colourful and nutritious foods. There are a few things I like to keep in mind when I create my bowl:
- It should consist of nutrient dense whole foods.
- It should contain protein, healthy fats, carbohydrates, greens + a variety of other colorful vegetables, and healthy sprinkles.
A healthy bowl can easily be catered to the foods you love, that’s the beauty of it! Don’t be afraid to get creative, just be sure to choose wisely to keep the bowl nutritious. Always aim to have a rainbow of foods in your bowl!
Bowl Meal Ingredient Ideas
Dark leafy greens // Spinach, swiss chard, kale, broccoli rabe, etc…
Carbohydrates // Yam, sweet potato, quinoa, brown rice, wild rice, beans, etc…
Protein // Nuts, seeds, hemp hearts, soybeans, chickpeas, tempeh, animal sources of protein that are high quality such as organic eggs, or wild fish
Healthy fats // Avocado, avocado oil, sesame oil, extra virgin olive oil, nuts, seeds…
Vegetables // Zucchini, cucumber, bell peppers, cauliflower, broccoli, cabbage, etc… any vegetables you love!
Healthy sprinkles // Pumpkin seeds, goji berries, sprouts, microgreens, sauerkraut, nutritional yeast, hummus, sesame seeds, etc…
Dressing // Always opt for homemade + heart healthy dressings. You can find a few dressing tips from my previous blog post Salad Essentials. I’ll be sharing my Vegan Lemon Garlic Dressing I paired with this Rainbowl down below as well!
Vegan friendly, dairy free, nutritious + delicious bowl
- 1 cup spinach (or any dark leafy green!)
- 1/2 cup chickpeas (I always have legumes stocked, they’re so easy to add to any meal)
- 1/2 cup zucchini slices (prepped ahead of time from food prep)
- 1/2 cup roasted yams (prepped ahead of time from food prep)
- 1/2 avocado (sliced)
- 1/2 cup red cabbage (chopped and prepped ahead of time from food prep)
- 1 tbsp pumpkin seeds (I always have these healthy sprinkles stocked)
- Add spinach (or dark leafy green of choice) to a bowl, then add chickpeas, zucchini slices, roasted yam, and avocado.
- Top bowl off with red cabbage and pumpkin seeds, then drizzle with dressing.
Vegan Lemon Garlic Dressing
Vegan friendly, dairy free, nutritious, heart healthy, lemon + garlic dressing
- 2 garlic cloves
- 1 tbsp fresh squeezed lemon juice
- 1 tbsp dijon mustard (vegan friendly)
- Pinch Sea salt (add more as needed to suit your taste bud desires)
- Pinch of black pepper (add more as needed to suit your taste bud desires)
- 1 tbsp raw unfiltered apple cider vinegar (optional, but recommended)
- 2-3 tbsp high-quality extra virgin olive oil (add more as needed for desired consistency)
- Optional – add small amounts of water while blending to make it less creamy if needed
- Add all ingredients to a blender and blend until smooth + creamy, or until desired consistency is achieved.
- Keep sauce stored in a sealable airtight jar/container in the fridge.
Do you love bowl meals too? What are some of your favourite nutrient-dense ingredients you like to use when creating a healthy and nourishing bowl meal?
Photos by the amazingly talented Kristen of LoveCraft Photography.