This isn’t so much a recipe as a method of meal prepping. The concept is simple: Grains as the base, add some protein, add some veggies, top with a flavor or sauce. You can meal-prep ahead of time. Batch cook grains and protein, and then when you’re ready to eat, just assemble the bowl and microwave it! Super simple!
Step 1: Pick your base
Step 2: Add your protein
Step 3: Top with veggies
Step 4: Select a flavor
Handy tips: Start with a flavor in mind before you build your bowl. If you go with a Mexican bowl, you’d probably pick different veggies and meats than an Asian bowl.
Easy grain tips:
Batch-cook larger quantities ahead of time, such as quinoa, rice, or pasta. Keep in the fridge until you need it. You can also buy pre-cooked shelf-stable or frozen grains.
Easy protein tips:
Don’t be afraid to use canned goods. Canned chicken or tuna, and canned beans are great, easy options for quick meals. Or you can batch-cook things ahead of time, like a sheet pan of chicken breasts or tofu cubes.
Easy veggies tips:
Have frozen veggies on hand to speed up the process. This also wastes less if you’re the kind of person that has spoiled fresh veggies in your fridge. You can also use pre-washed and pre-cut greens and veggies from the grocery store.
Tasty combos:
Southwest bowl: Quinoa, grilled chicken, black beans, avocado, salsa, sour cream, shredded cheddar, cilantro, and a squeeze of lime juice
Curry bowl: White rice, tofu cubes, sweet potato, carrots, onion, and yellow curry
Pasta bowl: Whole grain pasta, ground beef, marinara sauce, Parmesan cheese, and broccoli
A few ideas for your recovery power bowl. Mix and match food from each column to create your own ideal meal.
| BASE | PROTEIN | VEGGIES | FLAVOR |
| Quinoa | Chicken | Onion | Curry sauce |
| White rice | Fish | Carrots | Teriyaki sauce |
| Brown rice | Ground beef | Zucchini | Cumin |
| Pasta | Beef strips | Broccoli | Chili powder |
| Mixed greens | Tofu cubes | Asparagus | Marinara sauce |
| Teff | Chickpeas | Green beans | Salad dressing |
| Frekkah | Black beans | Cauliflower | Garlic |
| Barley | Lentils | Cucumber | Parsley |
| Oatmeal | Refried beans | Eggplant | Cilantro |
| Bread | Cheese | Sweet potatoes | Thyme |
| Eggs | Potatoes | Salt/pepper | |
| Pork | Bell peppers | Dill | |
| Nuts/nut butters | Squash |
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