If you’re looking for a meal that’s easy, delicious, and nourishing, a healthy high-protein bowl is the perfect choice. There is a reason they have become so popular!
Whether you choose chicken, beef, pork, eggs, seafood, or tofu, you can pair any of these protein choices with colorful veggies, hearty grains, and a delicious sauce or dressing, making a healthy and filling meal in one bowl.
Hi, I’m Laura, a Registered Dietitian Nutritionist, and I love bowls because they are easy to customize, flexible, and packed with the nutrients that keep you feeling energized and satisfied.
They are fun for a family, flexible for a gathering of family or friends, and you can even make them ahead and pack them in a jar for an easy grab-and-go lunch.
Let me show you how you can make your own delicious, healthy bowl in just 5 simple steps.
Step 1: Start with Strength — Pick Your Protein
Protein is the heart of your bowl. It keeps you feeling full, supports muscle health, and adds satisfying texture and flavor. I aim for 2-3 ounces of protein per bowl. ½ cup of diced chicken or pork, a pouch of tuna or salmon, or 10 small shrimp cut into pieces. ½ cup of beans or lentils, or firm tofu, is also a perfect portion.
Try one (or two!) of these options:
- Animal-based: grilled chicken, pork tenderloin, flank steak, salmon, tuna, shrimp, or hard-boiled eggs.
- Plant-based: tofu, tempeh, edamame, beans, lentils
Time-saving tip: Cook extra protein during meal prep to make quick, healthy lunches all week.
Step 2: Build Your Base with Whole Grains or Greens
Your base sets the stage for flavor and balance. Many of these ingredients also provide some protein, giving you a little extra boost.
Choose from hearty grains, leafy greens, or roasted vegetables. Combining protein from step 1 and these fiber-containing foods helps you stay energized and satisfied for hours.
Some of my favorites include:
- Whole grains: quinoa, farro, bulgur wheat, brown rice, barley
- Leafy greens: spinach, kale, arugula
- Roasted veggies: sweet potatoes, squash, beets, brussels sprouts
Time-saving tip: Make a pot of whole grains during your free time and store it in the refrigerator. Use it throughout the week as a base for your bowl or as a simple, nourishing side dish.
Step 3: Eat the Rainbow — Add Color and Crunch
This is where your bowl comes to life! A mix of fresh, roasted, and even pickled veggies and fruit adds texture, flavor, and a boost of antioxidants. A variety of colors doesn’t just add beauty to your bowl; these veggies and fruits are filled with nutrients that support your immune system and protect against chronic disease, including heart disease, diabetes, high blood pressure, and Alzheimer’s disease.
Try mixing it up with:
- Veggies: Bell peppers, shaved Brussels sprouts or cabbage, carrots, cucumbers, tomatoes, shredded cabbage, sliced celery, mushrooms, zucchini, broccoli, or cauliflower.
- Fruit: diced apples, pears, mangos, berries, kiwis, cantaloupe, watermelon, mandarin oranges, dried apricots, cranberries, raisins
- Pickled: onions, beets, or kimchi add a nice tang and support your gut health.
Time-saving tip: Keep chopped veggies and fruit in small containers in the fridge so you have nourishing options that are ready to go. Also, consider picking up some precut veggies from the salad bar or in the produce aisle.
Step 4: A Little Fat = A Lot of Flavor
Healthy fats make your bowl taste rich and satisfying. And a bonus that is often forgotten about, but that extra bit of fat is good for you! It helps your body absorb vitamins and antioxidants from all those colorful fruits and veggies. Just a small amount goes a long way!
Add a dose of flavor with:
- Sliced avocado or a sprinkle of nuts
- A spoonful of tahini or hummus
- A few olives, pumpkin seeds, or sesame seeds
- Shaved Parmesan, a scoop of ricotta or cottage cheese, or crumbled feta cheese
Time-saving tip: Make some spiced nuts or roasted pumpkin seeds every few weeks. Keep them in an air-tight jar on your counter so they are ready to go.
Step 5: Dress It Up — The Flavor That Ties It All Together
The final touch is what makes your bowl irresistible. A simple sauce brings all the flavors together, making each bite pop.
Try these easy combos:
- Mediterranean: lemon-herb vinaigrette or tzatziki
- Asian-inspired: soy-ginger or peanut sauce
- Southwest: salsa or a cilantro-lime yogurt drizzle
Time-saving tip: Make a batch of your favorite salad dressing or sauce early in the week. A white balsamic ginger vinaigrette or Honey Dijon Vinaigrette is versatile and pairs perfectly with a variety of ingredients.
Prep Once, Enjoy All Week
Want to make this even easier? There are three easy strategies you can try to make it easier to pull together a quick, healthy, high-protein bowl.
First, batch-cook your favorite ingredients and mix and match throughout the week. Store each component separately, then assemble fresh when you’re ready to eat.
Second, make use of leftovers. I’ll often make extra roasted veggies or cook an extra chicken breast, grill a slightly larger flank steak, or prepare a pork tenderloin so that we have leftovers available in the fridge. Then, I have ready-to-go options throughout the week.
Third, pack up some bowls during the week in large mason jars, so you have a quick lunch during the week. Just like the popular salad jars, grain bowls hold up nicely in the fridge when packed in the right order and sealed tightly.
Your Bowl, Your Way
With these simple five steps, you can create endless combinations that are nourishing, flavorful, and anything but boring. Use this fun graphic to see how easy it is to mix and match ingredients.
Start with what you love, experiment with new flavors, and enjoy the process of building meals that make you feel great.
Looking for inspiration? Try my:
Fall Grain Bowl with Roasted Chicken and Rainbow Microgreens
Mediterranean Ancient Grains Bowl
Looking for more ways to improve your health and nutrition? Get my 7-day Anti-Inflammatory Meal Plan here!
More like this:
If you are looking for easy tips for creating healthy, balanced meals, check out some of my other “How to” articles, including:
7 steps for Building a Healthy Salad You’ll Actually Love
Master the Art of a Healthy Casserole
My Favorite Resources:
Cookbooks
Build a Bowl – 77 Nutritious and Delicious Combos
High Protein Plate – by Rachel Devaux, RD
Bowls – Vibrant Recipes with Endless Possibilities, by America’s Test Kitchen
Kitchen Equipment
Instant Pot – Great for cooking large batches of grains or beans
Food Processor – Easily shreds carrots, lettuce, cabbage, and Brussels sprouts.
Le Creuset Rice Pot – I love this pot for making small batches of rice or grains. It’s a bit pricey, but you’ll have it forever, and your grains will cook evenly every time!
Mason Jars for Jar Salads – You can use a regular Mason jar or look for some that come with a separate compartment for dressings.
Vegetable Chopper – If you want to save time and aren’t skilled with a knife, a vegetable chopper is a great option. This one comes with a variety of blades for different cuts, too.
