Protein Bowl.
Serves 1 · Prep: 10 min · Cook: 15–20 min
Build Your Meal
Quality Protein, choose one
6–8 oz chicken breast, chicken thighs, rotisserie chicken, salmon, white fish, shrimp, scallops, steak, ground beef, or ground turkey
6–8 oz tofu or tempeh
Non-Starchy Veggies
2–3 cups roasted or sautéed veggies (broccoli, cauliflower, Brussels sprouts, zucchini, bell peppers, green beans, asparagus, or mushrooms)
Healthy Fats
1 Tbsp olive oil, avocado oil, butter, or ghee for cooking
Complex Carbs (Optional), choose one
½–1 cup rice, quinoa, or sweet potato
½–1 cup beans or lentils
Skipping the Complex Carb?
Cauliflower rice or zucchini noodles
Extras
Sea salt, black pepper, and herbs or spices of choice
Make It
Heat the oven to 425°F. Toss the veggies with your Healthy Fat, sea salt, and black pepper, then roast for 15–20 minutes. Or sauté them in a pan over medium heat.
Pan-sear, grill, or simply heat your Quality Protein, seasoned with sea salt, black pepper, and herbs.
Build it as a bowl or a plate with your veggies and Quality Protein. Add your Complex Carb if having one.
Finish with fresh herbs, citrus, or your favorite seasonings.
Make It Your Own
Six ways to build it, same formula every time.
Mediterranean Salmon
Salmon, zucchini, bell peppers, red onion, lemon, dill, and oregano. Optional carb: quinoa.
Mexican Chicken
Chicken, bell peppers, onion, zucchini, cilantro, lime, salsa or pico de gallo, and avocado or guacamole. Optional carb: black beans.
Steak and Chimichurri
Steak, broccoli, mushrooms, red onion, and Homemade Chimichurri. Optional carb: roasted sweet potato.
Asian Shrimp
Shrimp, broccoli, mushrooms, bell peppers, scallions, cilantro, tamari, lime, and sesame seeds. Optional carb: rice.
No-Cook Rotisserie
Shredded rotisserie chicken, roasted or raw veggies, avocado, lemon, and fresh herbs. Optional carb: lentils.
Sesame Tofu
Crispy tofu, broccoli, mushrooms, green beans, scallions, cilantro, tamari, and sesame seeds. Optional carb: brown rice.
Notes
Cook double and tomorrow's lunch is a No B.S. Salad.
For more Quality Protein options, see chicken thighs, white fish, scallops, or ground meat.
For the veggies, see how to make roasted vegetables.
