Meal Bowls, Buddha Bowls, Rice Bowls, Meal-Prep Bowls, Power Bowls…. whatever you want to call them, they’re hands down one of my favourite ways to make a healthy and delicious meal. And I’m going to let you in on a little secret today: you don’t need a recipe to make a fantastic meal bowl!
It’s true, the world is your meal bowl oyster! Once you get the basic formula down you’ll be cranking out meal bowls like a pro with whatever you have on hand. It’s a great way to use up things you’ve already got in your fridge, and if you’re into batch cooking and meal prep, meal bowls are your golden ticket.
What is a meal bowl anyways?
Wait for it… it’s a meal… in a bowl! Crazy, I know!
Seriously though, a meal bowl tends to follow a general formula that goes like this:
- something starchy for the base
- some greens or veggies
- something for protein,
- a sauce of some point.
Is a meal bowl warm or cold?
It can be either!
I often make my meal bowls cold because I pack ’em for lunch, but there’s absolutely no reason they can’t be served warm. A restaurant in my neighbourhood has a killer meal bowl that’s hot AND cold, with salady stuff on one side and then some stew spooned over quinoa on the other side. Love it!
Can I make my meal bowls in advance?
Yes! Yes! Yes!
I love doing a bunch of batch cooking of meal-bowl friendly stuff, and then either packing them up all at once, or having a selection of build-your-own-meal-bowl ingredients on the ready in the fridge. That way you can cook up big batches of whole grains, roasted vegetables, marinated tofu, and assemble your meal bowl on the fly any old time you want to.
What goes into a meal bowl?
Any thing you want, my friends! That’s the beauty of meal bowls – they’re designed to be customized just the way you like them. This makes meal bowls the perfect thing to have on offer when you’ve got a group of people with diverse dietary needs and preferences. Got vegetarians? Omnivores? Celiacs? Paleo folk? Just plain picky eaters? No problem! Everyone builds their own bowl the way they want.
Just follow this basic formula:
1. Choose a Base
Most meal bowls start with a starchy base, but they don’t have to. Aim to make your meal bowl about 1/4 – 1/3 starches. Some favourites for a base include:
- Brown rice
- Rice noodles
- Zucchini noodles
- Cauliflower rice
- Mashed potato
- Roasted potato
2. Get Some Veggies
Oh hi, Nutrition Lady here, getting up in your business about eating your veggies. Try to make your meal bowl at least half veggies. Some ideas include:
- Roasted vegetables
- Shredded / spiralized vegetables
- Massaged kale
- Salad greens
3. Add a Protein
I feel like the starch and the protein are what sets a meal bowl apart from a big salad. There are so many great options you can include for healthy proteins:
- Marinated tofu (baked, roasted, fried, or cold are all tasty)
- Tempeh bacon
- Hardboiled eggs
- Veggie burgers
- A spoonful of stew or curry
- And of course you can add meat / chicken / fish if that’s your thing
4. Add a Killer Sauce
If you’ve already added ingredients with a lot of flavour, like marinated tofu or a scoop of curry, you may want to go minimalist with your sauce; just a drizzle of olive oil will do. But other times the sauce is what pulls things together. Some sauce ideas include:
- Amazing Vegan Gravy
- Orange Carrot Miso Ginger Sunshine Sauce
- Spicy Sesame Sauce
- Chimichurri Sauce
- Pesto Sauce
- Cashew cream
5. Other toppings
You may want to add other toppings for crunch, flavour, or nutrition. For example:
- Chopped nuts
- A handful of sunflower or pumpkin seeds
- Hemp or flax seeds
- Seaweed / Nori
- Pickled cabbage
- Quick pickled or lacto-fermented vegetables
If you follow that simple formula, you’ll be putting together delicious and nutritious meal bowls without a recipe in no time! But of course, if you’re looking for inspiration I’ve got your back. Here are 13 tasty meal bowl recipes to get you started:
Meal bowl ideas from Hey Nutrition Lady:
Winter Vegetable Meal Prep Bowls
Roasted Cauliflower Hummus Bowls
Spicy Tofu Grain Bowls with Roasted Sweet Potatoes
Vegan Sheet Pan Fajita Bowls
Barbecue Tofu Bowls
Black Bean Noodle Bowls
Vegan Poké Bowls
Meal bowl ideas from other places:
Creamy Herbed Polenta Bowls from Hello Veggie
Spicy Tempeh Sofritas Burrito Bowl from Food to Glow
Macro Bowls from The Full Helping
Cauliflower Falafal Power Bowls from Hello Veggie
Jamaican Jerk Tofu Bowls from Connoisseurus Veg
Easy Vegan Curry Bowls from Delish Knowledge