Build A Bowl

A road map to making a healthy, fulfilling meal that's super portable

The possibilities are kind of endless

Plan ahead for lunches and dinners by taking a day to prep a variety of ingredients that can be put together to make a ‘bowl’ of food. This could be a salad or a rice/grain base or a combination, plus vegetables, proteins and other ingredients for flavour. Keeping healthy food on hand is a great way to avoid the pitfalls of cravings. Here is an easy 3-step process for how to plan the ingredients to put together:

A grain-based bowl is good for days you want something warm or a little heartier.

  1. Base: brown rice, quinoa, savory oats*

  2. Cooked veg: roasted root veg, tomatoes, roasted bell peppers, grilled asparagus, steamed broccoli, roasted brussels sprouts, corn, beans (black, chickpea, cannellini…), steamed green beans, etc.

  3. Sauce: use your favorite organic dressing or mix up a garlic-tahini or avocado-cilantro dressing (see below)

*soak or cook oats in broth instead of water and add spices, garlic and onion as desired


Salad-based bowls are great for days where you want a cooling dish or if you feel less hungry – although they can be made to be as filling as you want depending on the ingredients you add.

  1. Base: spring greens, spinach, arugula or other greens of choice

  2. Cooked veg as above or raw veg: chopped cucumber, bell peppers, shaved cabbage, shredded beets, shredded carrots, chopped celery, etc.

  3. Sauce: as above

From here choose toppings that add protein and make any of the bowls more filling and nutrient dense:

  • Pumpkin seeds

  • Chia seeds

  • Hemp hearts

  • Sprouts

  • Ground flax seeds

  • Sesame seeds

  • Sunflower seeds

  • Fresh herbs

  • Cubed tofu Tempeh

  • Feta (¼ cup)*

  • Grilled Halloumi*

  • Olives

  • Avocado

  • Sliced grilled lean grass-fed beef, chicken or grilled fish

*avoid these if you are on a dairy-restricted plan


If you choose to buy a dressing instead of making your own please by organic and check the label for high sugar content or excess ingredients. Organic/health food markets will usually have the best options.


Garlic Tahini Sauce

1 cup tahini sesame seed paste ¾ cup water, or more for consistency

1-3 cloves garlic, to taste, minced ¼ cup fresh lemon juice, or more to taste

¼ tsp salt or to taste

Add all ingredients to a blender or stir vigorously with a whisk until well combined. Keeps in the fridge for 1-2 weeks.


Avocado-Cilantro-Lime Sauce

1 avocado, pitted + peeled 1 cup cilantro, washed and chopped

1 clove garlic minced Juice and zest of 1 lime

1 tablespoon olive oil ¼ tsp salt or to taste

Add all ingredients to a food processor or blender, mix until smooth, add water if it needs thinning. Use immediately.


Click to download the Build A Bowl Instructions


Click here for all Foundation Recipes



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