Are you looking for a nutritious, tasty, and filling meal?
Well then, a nourish bowl might be the perfect meal for you. Nourish bowls are healthy meals that include a variety of nutrient-dense ingredients and pack as many colors into one bowl as possible.
The best part? They are so easy to make!
As a health coach, I recommend nourish bowls to my clients as a way to encourage them to eat nutrient-dense, whole foods and keep variety in their meals. These bowls are easy to prepare and are both delicious and filling.
A nourish bowl is another name for macro bowls, buddha bowls, or bliss bowls. Besides being healthy, nourish bowls are versatile - you can swap ingredients for what you prefer and what you have in your fridge so you can customize them to fit your taste and budget.
Table of Contents
Here's How to Make Your Own Nourish Bowl
Start With the Base of Your Nourish Bowl
When creating your nourish bowl, you should always start with the base of your bowl. You can choose from starchy or non-starchy carbohydrates or a combination of both.
Carbohydrates are your body’s primary fuel source, so eating enough of them each day is essential. Choosing carbohydrates that are high in fiber and less processed or “slower-burning” carbs will help you feel fuller longer, satisfy your hunger, and can help reduce cravings.
Starchy Carbohydrate options for you that still pack a nutrient punch: potatoes (sweet potatoes are my favorite with more nutrients than their counterparts), grains (like quinoa, ancient grains & brown rice), pasta (chickpea, whole grain, zoodles), legumes, peas, oats, and chickpeas.
Always look at your labels if you are choosing something boxed or packaged.
Non-Starchy Carbohydrates options for you: spinach, arugula, kale, microgreens, bell peppers, cucumbers, zucchini, radish, broccoli, cauliflower, and brussel sprouts
Add Protein
Your nourish bowl wouldn't be complete without protein. After all, protein makes up about 15% of one's body mass[1] on average!
It's important because it helps build and repair your muscles, organs, skin, and blood cells. Just be sure to consider the other macros in your ingredients so you get a whole picture of what your bowl will look and taste like. Here are some sources of protein for you.
Meat-based protein options for you: white-meat poultry, fish, pork, beef, eggs, and seafood.
Plant-based protein options for you: edamame, lentils, pumpkin seeds, quinoa, spinach, tofu, and hemp.
Make it colorful
Fresh, colorful fruits and veggies can bring a delicious crunch to your nourish bowl. Raw or cooked, they're both great options. You can be as creative as you want; make sure you get a variety of colors to help you get the most nutrients.
Produce options for you: tomato, onion, red pepper, carrots, corn, mushroom, watercress, mustard greens, romaine, lettuce, purple cabbage, eggplant, beets
strawberries, mangoes, peaches, bananas, blueberries and
black currants.
Finish off with some dressing/ a healthy fat source
If you want to take your nourish bowl to the next level, don't forget to finish it with some healthy fats (unsaturated) like a dressing. It ties everything together and brings out the flavors in all the ingredients you added plus will help keep you full.
You can top it off with some add-ons too such as herbs, microgreens, or cacao nibs
Dressing/ unsaturated fat options for you: avocado, hot sauce, lemon juice, apple cider vinegar, salsa, pesto, EVOO with balsamic vinegar, nuts, and seeds.
Why you should eat a nourish bowl?
Nourish bowls are easy to make
Nourish bowls can be your go-to meal every time because they are easy to make. You can eat most of the ingredients raw if you don't have time to cook. There is no exact recipe, so you can make a nourish bowl from just about any ingredients in your refrigerator. Plus, they are perfect for you to practice your meal prep because you can use any leftovers.
Nourish Bowls are nutritious
A nourish bowl can be one of the most nutritious meals depending on what you put into it. As long as you are choosing various nutrient-rich, whole foods to go into your bowls they can improve your overall health. This way you are limiting your exposure to preservatives, sugar, and trans fat.
It can actually aid in weight loss if you frequently include whole foods as part of a well-balanced meal plan.
Nourish Bowls are not boring
As I said, there is no exact recipe for nourish bowls. You can try anything you want. There are endless options for you, you can make something new every time. You can always opt out of ingredients you don't like and add the ones you love.
Nourish bowls fit any diet you practice. Whether you prefer a vegan, paleo, keto diet, Mediterranean, or something else completely a nourish bowl will fit your lifestyle.
Nourish bowls prevent you from overeating
If you plan to control your food intake, then nourish bowls are perfect for you.
What is the size or sizes of your bowls at home, how many veggies, protein, and fiber-rich carbs actually fit in there?
Since you build your meal with a bowl as the container, you can better control the portion sizes of every ingredient you add. You have your bowl as the limit and then you can notice how you feel while eating or once you finish your bowl: full, satisfied ( right on the money), or still hungry (unlikely 😋).
What to do next?
The Nourish Bowl is a vegetable-packed meal option that's easy to make and filling. With a bit of creativity, you can come up with tons of nourishing and delicious variations. My only advice is to be brave in the kitchen – once you get started, you might find a whole new way to eat healthy!
What bowl will you be creating first? Let me know in the comments 💕
About the Author
Alexa Hanshaw
Co-Author: Irish Doton
Alexa Hanshaw is a health and stress management coach who helps women be the CEO of their stress. She empowers her clients to push past the confusion of the health and wellness industry to create lifestyle habits that bring them energy and work with their bodies instead of against it.
Join her free Facebook group, Be the CEO of Your Stress and follow her on Instagram, Facebook and Youtube for quick, easy & healthy tips on stress, health, fitness, nutrition, sleep, and how to stay mindful!