A protein bowl is a balanced meal piled into one colorful bowl. It looks so intentionally Instagram-worthy that no one would know you’re probably noshing on leftovers.

Protein bowls (also called protein power bowls) contain protein, grains, and vegetables.

They’re so easy to make — just throw everything in a bowl and mix it up!

It’s a convenient way to transform ingredients from batch cooking or leftovers into a new meal.  You can also make vegan and vegetarian versions by swapping in plant-based proteins.

That’s why other names for protein bowl are Buddha bowl, grain bowl, or the Ayurvedic-inspired kitchari bowl.

Most protein bowls are a savory affair, but if you’ve got a sweet tooth, you can make a sweet version with protein powder, fruits, and a little imagination. A good example is our watermelon Bahama Smash Bowl.

Are protein bowls good for you? Can they help with weight loss? Absolutely!

The main ingredients in protein power bowls — lean protein, whole grains, and veggies — make for a very filling meal. Protein and fiber are two key nutrients known to help you feel fuller for longer.

OK, let’s get started! Here are five easy steps to make protein power bowls.

Note: The serving sizes suggested below for grains, proteins, fats, and sauces, depending on your weight gain or weight loss goals, and will vary individually.

Step 1: Stuff the base with veggies

Fill half the bowl with vegetables, cooked and uncooked.

Fresh veggies bulk up the bowl and add a refreshing crunch factor. Try favorites like:

• Leafy greens
• Spinach
• Arugula
• Chopped kale
• Carrots
• Radish
• Jicama
• Peppers
• Cucumbers
• Onions

Play around with different knife techniques such as matchstick, dice, chiffonade, or julienne to achieve a pretty power bowl.

Cooked veggies, particularly roasted ones, add more flavor to your power bowl. To get you started, try batch cooking any of these:

Step 2: Go whole on the grains

“My favorite ingredients for power bowls are leftovers,” Holly McKee-Clark, culinary specialist for Beachbody.

“Leftover grains are great in these throw-together bowls for lunch. If I make quinoa or farro for a meal, I usually cook a little extra and store it separately in the fridge for when I inevitably want a power bowl. A half-cup for lunch is perfect. A nice serving of fiber plus a yummy chewiness in every bite.”

Other whole grains that work well include:

• Barley
• Brown rice
• Bulgar
• Couscous

Step 3: Pack it with lean protein

Getting enough lean protein can help with muscle building and repair. Shredded or chopped leftover chicken, beef, pork, and fish are a no-brainer addition to protein power bowls.

But what if you don’t have leftovers?

Try making a quick trip to the grocery store to pick up canned tuna, rotisserie chicken, or frozen chicken strips (try to make sure your choice is not breaded and doesn’t contain a lot of added salt).

Eggs, shrimp, and salmon are good options because they don’t take long to cook on your stovetop.

You can even make it plant-based and skip the meats altogether.

Says McKee Clark, “Beans pack a plant-based protein punch and are loaded with filling fiber, too. I always have a few cans of assorted beans on hand. A great protein serving size for a plant-based diet is ¾ cup. Four to six ounces of lightly sautéed tofu or tempeh goes great in a bowl, too.”

Step 4: Add toppings

Toppings give a protein bowl more variety. You can adjust it based on what’s available in your pantry. The options are endless but include:

• Nuts
• Seeds
• Chopped avocado
• Dried fruits
• Shredded cheese

If you’re making a plant-based power bowl, McKee-Clark highly recommends adding nuts.

“Although they’re higher in fat gram for gram than other proteins, it’s a healthy fat,” she says. “And adding a tablespoon of almonds, peanuts, or cashews will give you a few extra grams of crunchy protein. Opt for unsalted or raw, whenever possible.”

Step 5: Sauce it up

If you added seasoned and cooked proteins and veggies, the final layer of flavor comes from saucing up your protein bowl.

You don’t need to stick with just one sauce either. You can drizzle some citrus vinaigrette and then spoon some salsa into the bowl before mixing.

Or whip up some chimichurri sauce or Greek yogurt tzatziki to give your bowl more flair.

McKee-Clark’s tip for getting max flavor out of those bowls: “I. Love. Worcestershire sauce. It’s not just for steaks on the grill; it’s delicious everywhere. A splash in your vinaigrette will bring an indefinable umami flavor.”

“Beware: if you’re vegetarian, there is usually fish sauce in Worcestershire sauce. Get a Kosher version, which is vegan. If you’re starting with a thick dressing, you’ll be able to make your dressing spread even further with 1–2 tablespoons of water,” she adds.

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This post is sponsored by Quaker. All opinions are my own.

Are you in need of a comforting, nourishing brekkie in this winter weather?

If you find yourself struggling in the mornings, here’s your perfect answer in the form of a savory and warm breakfast bowl!

You guys, I’m not kidding, this bowl is DELICIOUS. It allows me to help start my day with the fiber, vegetables and high-quality protein you want. It’s definitely my new favorite winter brekkie.

Oats are one of my favorite sources of complex carbs, which can help provide lasting energy. The soluble fiber in cooked oats may help slow digestion and the release of glucose into the bloodstream, thus providing a slower supply of energy. This bowl is an awesome way to get some vegetables, vitamins, additional fiber and to bulk up your oatmeal. If you have kiddos, this is an excellent method to sneak them those veggies – they’ll never know! The edamame and egg both add protein, and finally, the avocado and cheese provide a source of fat.

I love adding veggies to my morning routine because they not only make my body feel good but also helps me ensure I’m on track to meet my servings for the day! I personally aim to get 6-8 servings of veggies / day (a serving is 1 C of chopped veggies or 2 C of leafy greens) but if you aren’t getting many in right now, a good goal to aim for is between 2 and 3 cups of fruit and vegetables per day and then build from there.

Basically, this bowl is morning perfection for me. Did I mention it’s delish? Tell me if you make it and make sure to snap pics – it’s beautiful, too!

Recipe:

Ingredients:

• ½ C oats

• ½ C shredded zucchini

• 1 C water

• 3 Tbsp parmesan cheese

• Handful of spinach

• ¼ C edamame beans

• 1 poached or fried egg

• Salt and pepper to taste

• ¼ C alfalfa sprouts 

• ¼ avocado

Directions:

• Add oats, zucchini and water into a pot and bring to a boil

• Lower heat and let simmer until the oats are creamy

• Mix in cheese and season to your liking

• In the meantime, cook the egg

• Add spinach to a bowl, add the oatmeal and top with beans, cooked egg, avo and sprouts

• Enjoy!

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Oats are one of the most convenient sources of fiber, and provide the soluble fiber beta-glucan, which may help to lower cholesterol levels and reduce the risk of heart disease. Three grams of this fiber are needed daily as part of a diet low in saturated fat and cholesterol for this effect.  According to the CDC, heart disease is the leading cause of death in the United States. Every year, 1 in every 4 deaths is caused by heart disease (610,000 annually), so I always make sure to emphasize heart healthy habits with all of my clients. 

A heart healthy diet includes whole grains, fruits, and vegetables. Here is a fun combination of oats with fruits and berries to help start your day with lots of colors (including foods with a variety of color means more variety of nutrients), vitamins and minerals.

In this recipe, I also incorporated one of my favorite trending foods, Maqui berry powder. I love not only the color but also that the Maqui berry is an exotic fruit from South America. These wild, dark purple berries have been used for thousands of years. They add a beautiful purple color to your food have a subtle tart and sweet taste that can go with both sweet and savory dishes.

I can’t wait to hear what you think of this recipe. Personally, I love it! It has just the right amount of sweetness and provides fiber and complex carbs from oats, berries, nuts and chia seeds. For more information about the nutrition benefits of oats, visit QuakerOats.com and check out this video for more about oats and heart health.

A heart healthy diet should include whole grains, fresh fruits and vegetables, low fat dairy, lean protein and legumes, and should limit fat, saturated fat and cholesterol and sodium. This recipe per 1 serving provides about 2g soluble fiber from oats. Experts recommend that to maintain good health, no more than 10% of your calories should come from saturated fat, and no more than 20-35% of daily calories should come from total fat. 

Ingredients:

1. 1 C almond milk

2. ½ C oats

3. ½ C frozen mixed berries

4. 1 tsp chia seeds

5. 1 tsp agave

6. 1 tsp maqui berry powder

7. ¼ tsp cinnamon

8. ¼ tsp vanilla extract

9. Pinch of salt

Toppings: ½ sliced banana, ¼ C blueberries, 2 Tbsp goji berries and 2 Tbsp of pecans

Instructions:

• Bring almond milk to a gentle boil along with salt

• Add the oats and allow to cook over low heat, covered, for 5-7 minutes

• Add the frozen mixed berries and cook for another 1-2 minutes, or until oats are soft

• Turn off heat, and add the chia seeds, maqui powder, cinnamon, vanilla extract and agave, and stir until everything is combined

•  Serve in a bowl with toppings sprinkled on top.

Enjoy!

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