Creating High Protein 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? A power bowl is the solution!

Sure you could call it a high protein salad, but where’s the fun in that. In fact, you could get even more creative and call 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 or protein bowl is a quick and easy meal focused around “power foods” that are satisfying physically and mentally. Cheaper than eating out, and 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.

In fact, I’d say the ingredients are what make a protein bowl slightly different than a standard salad.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.

Another bonus to creating these high protein meals is that we’re balancing blood sugar, which can help control hunger and help us to lose body fat. Win, Win.

Food bowl recipes are really as easy as 1, 2, 3…so let’s go!

How to Build Your Protein 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.

It’s reminding you that you don’t always need a recipe to make a meal. Sometimes, you can act fast without tons of meal prep to create different healthy lunch ideas throughout the week.

Step 1: Power Bowl Produce

• Any and all veggies are game (fiber and nutrients keep you feeling full longer)
• 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}.
• Pre-chopped: I am willing to spend the extra $1 on pre-chopped if it means that I eat more meals at home because that saves A LOT on eating out and calories
• 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}.
• 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 while you store it in the fridge to finish later.

Wild Rice Protein Bowl from Lean Green Bean

Step 2: Power Bowl 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 from a plant-based option

Meat
– Canned salmon or tuna is quick and easy (you can also have it on the shelf to always have available)
– Fresh fish, chicken breast, turkey, even lean steak are all good options (Always be willing to pay a bit more for the hormone free versions or your sacrificing short term for long term health)
– Frozen veggie burgers – If you’re 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.

Fabulous plant-based cozy Quinoa Buddha Bowl from Simply Quinoa

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
– Quinoa

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 Eats

Step 3: Toppings/Add-Ons

The final piece is how you want to dress or add some extra flavor to your bowl. This is the piece where you can take the basics of veggies and protein and turn it in to either a deliciously healthy lunch idea or an unhealthy choice.

– Nuts {sunflower seeds, pine nuts, cashews}
– Avocado, coconut oil
– Salsa, hummus, lemon juice and ACV, EVOO – are all easy and delicious dressing
– Goat cheese, feta, ricotta
– Brown or black rice
– If you opt for a low calorie dressing, just be sure you know the ingredients and it’s not super high in sugar

Power Bowl Ideas

I always love new ideas to 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 >>

Power 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!

Power Bowl 4: Mediterranean Power Bowl
Ok this recipe actually requires some prep or using left over foods, but it was too delicious not to share. Thanks to Real Food with Dana for another great healthy idea and it’s Whole30 compliant if that’s on your must have list.

There you have it, a slow of ways to make a quick meal without resorting to eating out. You can truly switch things up in so many different ways by changing just one component of the bowl!

Do you eat power bowls?

What’s your go to easy healthy meal?

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