How to Build a Healthy Bowl in 4 Steps!

By Mairead Rodgers Russell, Registered Dietitian

Bowl meals are everywhere – from the feeds of social media to your favourite restaurants. And no wonder! They’re a tasty way to pack in a lot of nutrition, and having everything in a bowl makes them easy to eat and take on the go.

Check out these steps to build your own healthy bowl meal at home!

Step 1: Choose your base! For those looking for more whole grains and fibre, this might include brown rice, quinoa, barley, or a blend of grains. For those looking to go low carb, this might be cauliflower rice. To create a bowl that’s more like a salad, try shredded greens. You could even use any type of noodle or pasta you like! Place the base in your bowl, making sure there’s lots of room to add to it!

Step 2: Add your protein! For your bowl to be a complete meal, it needs a protein. This could include meat or poultry – try keeping leftovers handy for a quick meal! For plant-based options, try beans, lentils, chickpeas, edamame, or tofu. For more omega 3 fats, include salmon, sardines, or mackerel. Proteins could be served plain, or heated up with your favourite seasonings or sauce. For more variety in both taste and nutrition, try using a combination of animal and plant-based proteins in your bowl!

Step 3: Add your veggies! Veggies help bulk up your bowl, add fibre, and add vitamins and minerals. These can take so many different forms! Veggies can simply be chopped up and thrown in, or could be shredded for a different texture. They could also be steamed for a softer bite, or roasted for a toasty flavour! Almost any leftover veggies you have from a previous meal could easily become part of your bowl.

Step 4: Add your toppings and sauces! Extra toppings can add flavour and texture for a more satisfying meal. For healthy fats, add cubed or sliced avocado, or your favourite nuts or seeds. For extra calcium and creaminess, add a sprinkle or crumble of cheese. For something briney, add olives or or any pickled veggies. For sauces, the options are endless, including your favourite salad dressing, hummus, salsa, guacamole, tzatziki… anything you would use as a sauce or spread can work in your bowl!

Did you make a fantastic bowl? Tag as on social media at @degree_fitness_seaforth so we can see!

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