Have you ever heard of a Buddha bowl? Its a glorious mix of nutrient-dense foods when blended together keep you full and satisfied. I also love these so much because with a little planning you can eat a different combo of nutritious foods every day of the week. They're also super easy to prepare in advance (I like to make 5 on Sunday for my weekly lunches). The best part is you can't really mess it up! Here I'll give you my tips to prep delicious, healthy Buddha bowls for your week ahead.
Step 1: Grains or greens or both! Choose from 1 or 2 of the ingredients below, and make a big batch if necessary. Divide your base into your containers for the week.
- Brown rice
- Quinoa or any other ancient grains (amaranth, millet, kamut)
- Mixed spring greens
Step 2: Choose your veggies. I usually like to pick whatever is in season (and on sale). I would recommend prepping 6-8 different vegetables to mix and match on top of your Buddha bowl. Each bowl I make usually has 3-4 types of veggies on it. The goal is to see a rainbow of colours when you look at your bowl (or any meal for that matter). I love prepping all my veggies by either roasting, steaming or lightly sauteeing them. Some vegetables like radishes, sprouts, and bell peppers I like to have raw to add a little crunch to my bowl. Here are just a few suggestions:
- Sweet potatoes or yams
- Baby potatoes
- Lightly steamed or sauteed greens (EX. kale, collard, swiss chard, etc.)
- Purple cabbage
- Mushrooms (personally loving shiitake right now)
- Bell peppers
- Squash (EX. butternut, spaghetti, acorn)
Step 3: Choose your protein. As we know, protein comes in a ton of shapes and sizes so play around with this and try to vary your protein throughout the week. I usually by 1 animal-based and 2 plant proteins weekly, and try to alternate my animal source and plant source proteins throughout the week. Cook and prepare your protein however is convenient and tasty! Some protein ideas:
- Organic poultry (chicken, turkey, etc.)
- Organic grass-fed beef
- Wild-cought fish (get those Omega 3s!)
- Beans/Legumes (EX. chickpeas, black beans, lentils, etc. )
- Nuts/seeds (EX. almonds, pumpkin seeds, sunflower seeds, etc.)
- Egg (hard-boiled, fried, poached etc.)
Step 4: Dressing. OK, this is the piece-de-resistance. To be honest I usually stick to the same dressing recipe, but you can switch it up and use what you have around the house. If you prepared your vegetables and protein with enough flavour, consider skipping the dressing and just enjoying the flavours of each ingredient! Here are some of my favourite Buddha bowl dressing recipes:
Step 5: Put all your prep work together in 5 big containers. Pack your dressing on the side to avoid sogginess. Enjoy your bowl warm or cold. Lunches for the week, Done!
Now go enjoy your gluten free, dairy free, nutrient-packed meals :)