Your weekly menu doesn’t have to be boring — nor totally new each time. To build a healthy meal lineup you really just need to find your go-to combos; I love making bowls because of how easy they are to meal-prep, customize, while also hitting all the nutrition needs. So today I’m sharing just a few of my favorite bowl combinations for you to try and add your own creative twist to!
A word on building balanced bowls: regardless of what you end up throwing together, it’s important to get a good mix of fat, protein, and carbohydrates to achieve satisfying and nourishing meals. Since I don’t consume meat, I try my best to incorporate high protein fat and carb sources like nuts/seeds, beans/lentils, and grains/starches. Then add in any veggies and you’re set!
Any of these can be meal prepped in batches, which is what I usually do! Decide a general menu for the week, get groceries based on that, and go from there.
My Favorite Bowl Combinations
Sweet Potato Walnut Bowl
- Sweet Potatoes
- Walnuts
- Avocado
- Kale
- Onions
- Salt, Garlic, TJ’s Umami Seasoning, TJ’s Organic Chili Blend
- Lemon
Place walnuts in boiling water to soak and set aside. Toss sweet potatoes in oil, Umami Seasoning, and Chili Blend, then either roast in oven at 400 degrees for 20 minutes or in air fryer for 15 minutes. Lightly saute/steam onions, garlic, salt and kale while potatoes are roasting. Serve: sauteed greens base, roasted sweet potatoes, hand-crush the soaked walnuts, top with avocado, squeeze lemon, red pepper flakes, any other toppings.
Sunflower Butter Soba Noodle Bowl
- Soba Noodles
- Sunflower Seed Butter (or Peanut Butter)
- Green Peas
- Purple Cabbage
- Spinach
- Apple Cider Vinegar, Soy Sauce, Sesame Oil, Lemon, Garlic Powder, Ginger, Red Pepper Flakes, Salt
- Sesame seeds (optional)
Boil water and cook soba noodles for 7 minutes. While its cooking, prepare sunflower seed butter sauce: mix 2 tablespoons sunflower seed butter, 1 tablespoon apple cider vinegar, squeeze lemon, ¼ tsp garlic powder, 1 tbsp soy sauce, ½ tsp grated ginger or ¼ tsp ginger powder, red pepper flakes, salt (add water if not desired consistency). Drain noodles once cooked, then add green peas, spinach, and purple cabbage until slightly cooked down. Serve: noodles + veggies, sunflower sauce, and any additional toppings (avocado, seaweed, soy sauce, etc.)
Chickpea Tahini Bowl
- Chickpeas (washed from can)
- Tahini
- Broccoli
- Mushrooms
- Onions, Ginger
- Salt, Garlic, Turmeric, Paprika, Cumin
- Apple Cider Vinegar, Dijon Mustard, Nutritional Yeast (optional)
- Lemon
Either saute, steam, or oven roast broccoli with oil, salt, garlic, and turmeric. Separately saute mushrooms + chickpeas (washed from can) with onions, ginger, paprika, and cumin. While veggies are cooking, mix 2 tablespoons tahini, 1 tablespoon apple cider vinegar, 1 tsp dijon mustard, ¼ tsp garlic, 1 tbsp nutritional yeast, squeeze lemon, + water to desired consistency. Serve: cooked broccoli, chickpeas + mushrooms, tahini dressing, any additional toppings (avocado, hummus, red pepper flakes, hot sauce, etc.)
Lentil Pumpkin Seed Bowl
- Lentils (recipe on my site linked)
- Pumpkin Seeds
- Brussel Sprouts
- Bell Peppers
- Balsamic Vinegar OR salt, paprika, cumin, garlic, red chili powder
Prepare lentils (recipe linked again here). Cut and toss brussel sprouts and bell peppers in either balsamic vinegar or in oil, salt, paprika, cumin, garlic, and red chili powder. Roast in oven at 400 degrees for at least 20 minutes till desired tenderness. Serve: roasted veggies, lentils, top with lots of pumpkin seeds and any additional toppings (avocado, nutritional yeast, salsa, lemon squeeze, tahini, etc.)
This is just the tip of the iceberg when it comes to bowl combinations, so get creative and adapt them to the veggies and foods you like. Hope you enjoyed these ideas, and let me know if you try any out yourself! Happy cooking 🙂
<3 always,
Tamanna