Build Your Own Healthy Meal Plan with Macro Bowls

The first step to healthy habits is to start simple. Simple ingredients, simple recipes, and focus on fresh and natural food. A macro bowl hits all the sweet spots, and the best part is the customization that comes with it. These colorful bowls are packed with the good stuff, and it’s not complicated at all to make.

What is a Macro Bowl?

The concept of a macro bowl is simple: you use whole foods and portion them to provide all the nutrients you will need. The term “macro” comes from the macro nutrients: healthy fats, protein, and carbohydrates. Carbohydrates include whole grains and sweet potato. Protein will come from eggs, lentils, or tofu. Healthy fats can come from avocado, nuts, or dressings. It’s all about mixing and matching ingredients together with whatever flavor profile you like.

 

How to Prepare Your Own Macro Bowl

This list is not exhaustive, but it shows that all you need to focus on are whole ingredients, cooked very simply, seasoned with a few spices, salt and pepper.
As much as possible, avoid processed foods, artificial flavors, and red meat.
A macro bowl must have the following:
Starches
This is the base of your bowl. Aim to fill a quarter of your bowl with grains/starch to help fill you up and provide the energy you need.
  • Brown Rice
  • Black Rice
  • Mountain Rice
  • Quinoa
  • Chinese Barley
  • Bulgur
Proteins
These essential nutrients serve as your fuel and as the building blocks of your muscle mass and tissue.
  • Scrambled Egg whites
  • Boiled, Poached or Scrambled Eggs
  • Grass Fed Beef  (Roasted or Sauteed)
  • Fresh Fish  (Roasted or Sauteed)
  • Chicken  (Roasted or Sauteed)
Vegetables For Roasting, Steaming or Sauteeing: 
Make sure to pile on the vegetables and leafy greens– they’re an incredible source of vitamins and minerals, and are significantly low in calories.
  • Carrots
  • Peppers
  • Sweet Potatoes
  • Broccoli
  • Cauliflower
  • Asparagus
  • Mushroom
  • Onions
  • Garlic
  • Squash
  • Tomatoes
  • Zucchini
  • Gabi (boiled)
  • Beets
  • Beans
  • Corn
  • Mung Beans
  • Chickpeas
  • Water Spinach
  • Swamp Spinach
Fresh Vegetables/Raw
  • Any Green
  • Any Salad Leaves
  • Any herb
  • Cucumbers
  • Celery
  • Green Beans
  • Peas
  • Bok Choy
  • Cabbage
Fats
Don’t be afraid of fats, they’re actually an essential part of your diet. They have a ton of benefits for heart and brain health.
  • Coconut oil
  • Olive Oil
  • Butter
Seasoning
If you want to add more flavor to your macro bowl, use natural or organic seasonings. Avoid artificial or heavily processed ingredients.
  • Any natural dried herb and spice (paprika, rosemary, curry powder, etc…)
  • salt and pepper
Sauces
  • your favorite (sugar free) salad dressings
  • salsas
  • hummus
  • raita
  • greek yogurt
  • hot sauce (sugar free)

Watch this Easy Macro Bowl Guide on Youtube!

See the different combinations you can make in a macro bowl!

Erwan Heussaff
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