A road map to making a healthy, fulfilling meal that's super portable
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.
Base: brown rice, quinoa, savory oats*
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.
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.
Base: spring greens, spinach, arugula or other greens of choice
Cooked veg as above or raw veg: chopped cucumber, bell peppers, shaved cabbage, shredded beets, shredded carrots, chopped celery, etc.
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