Creating Protein Packed Power Bowl Meals: Recipes and Ideas

Didn’t manage to get anything prepped this weekend? Too tired to cook, but know that fast food isn’t what you want?

Power bowls are the solution!

Sure you could call it a salad, but where’s the fun in that. In fact, you could get even more creative and all it a Buddha bowl:

Buddha bowls, sometimes referred to as glory or hippie bowls, are hearty, filling dishes made of various greens, raw or roasted veggies, beans and a healthy grain like quinoa or brown rice. Sometimes they also include toppings like nuts, seeds and dressings for added texture and flavor. – Per Eat This

A power bowl is quick and easy meal focused around “power foods” that are satisfying physically and mentally. Cheaper than eating out, just as fast power bowls could be any of the 20 lunch salad ideas I recently provided…OR it could include a little more cooked food. Power bowls also prove that it’s possible to eat clean with packaged food.

Too often the “eat better” goal starts with making radical shift, rather than little steps and feels hard to maintain. Power bowls are a great way to start upping the veggies, while still using some of the frozen or prepared foods you might be right now.

How to Build Your Bowl

A power bowl is literally throwing a number of things in to a bowl for a quick nutritious meal. The term has been around for awhile thanks to R.D.’s trying to give people ideas on eating healthier.

Produce

• Any and all veggies are game
• Fresh veggies: pre-chop on weekends or grab what you need to make the bowl {yes, I rip broccoli off the head and keep on moving}.
• Frozen: 3 minute prep – toss in a bowl with a tiny bit of water to steam .
• Canned: rinse before eating to clear out some of the sodium and watch for BPA cans {again it’s a process}.
• Fruit is also fair game
• Aim for fruit with fiber that don’t cause spikes in blood sugar {i.e. apple, pear, orange}.
• If you don’t want to use the whole fruit, rub lemon on the remaining half to prevent browning.

Wild Rice Protein Bowl from Lean Green Bean

Protein options:
Egg Whites
– Five grams of lean protein and just 25 calories per serving
– For recipe purposes: 3 tbsp of egg whites = Approx. 1 large egg

Tempeh
– Doesn’t have to be cooked before serving, so you could just warm it in your bowl.
– Avg 8 to 10g fiber and 18g protein

Meat
– Canned salmon or tuna is quick and easy
– Fresh fish, chicken breast, turkey, even lean steak are all good options
– Frozen veggie burgers – If you are making a dietary switch to vegan these are definitely an option. Just realize many contain a soy isolate which can cause bloating if eaten frequently.
Delicious Chicken Burrito Bowl from Go Dairy Free

No rules here, just whole foods creating protein packed meals with ease #powerbowls Click To Tweet

Beans
– Lentils, black beans, garbanzo beans, edamame, peas
– Buy in bulk and cook a HUGE batch on the weekend, then divide and freeze {cheaper than canned}
– Rinse canned beans before use

Vegan
– Chia or hemp seeds
– Tofu
– Qunioa
Checkout these plant based power bowls for ideas:
Autumn Harvest Protein Power Bowl from Emily Kyle
Quinoa Power Bowl with Maple Chipotle Brussels from Dishing Out Health
Tumeric Tahini Roasted Beets from Jar of Lemons
Spicy Chipotle Tofu Burrito Bowl from Whole Food Bellies
Hawaiian BBQ Tofu Bowl from Emilee EatsToppings/Add-Ons:
– Nuts {sunflower seeds, pine nuts, cashews}
– Avocado, coconut oil
– Salsa, hummus, lemon juice and ACV, EVOO
– Goat cheese, feta, ricotta
– Brown or black rice

Power Bowl Ideas

I always love new ideas on making clean eating easy, but sometimes I just can’t figure out how to make it happen without some specific examples. In case you’re like me, here are a few ways to make some bowls using things you probably have.

Bowl 1: Panera Breakfast Recreation at home
Toss red peppers, mushrooms in a sauté pan with a little EVOO
After a few minutes add in egg whites and handful spinach
Pour in to a bowl and top with sliced turkey, pesto or hummusAnother breakfast power bowl idea from C It Nutritionally>>

Bowl 2: Feed me now Mexican
Pop a frozen bag of veggies in the microwave to steam
Meanwhile open a can of roasted tomatoes and black beans, put in bowl
Remove veggies, place bowl with tomato and beans in microwave for 1-2 minutes
Combine in same bowl and top with smoked paprika, chili powder, garlic powder, salt, pepper and avocadoAnother Mexican power bowl idea from Chew Out Loud >>

Bowl 3: 15 minutes to dinner
Pre-Heat toaster oven to 425
Pop in the microwave one cup frozen green beans, one cup frozen brussel sprouts with a little water for 3 minutes
Cook salmon for 15 minutes in toaster over
Combine, yum!

Bowl 4: Fried rice sans rice
Stir fry in 1 tbsp coconut oil: grated cauliflower, shredded kale, garlic/ginger/onion powder, mushrooms and egg whitesAnother cauliflower option from A Virtual Vegan >.

Do you eat power bowls?

What’s your go to easy healthy meal?

Other ways to connect with Amanda
Need more clean eating guidance? Checkout the Clean and Lean Project.

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