I have replaced one meal (dinner) with salad for the past couple of days now. They fill you up quite well but I was struggling to get my macros in that meal.
Until I landed on a way to make a ‘Nourish bowl’. The root of the Bowl is choosing nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins to make a filling meal in a bowl.
It’s a perfect meal-in-a-bowl and completely nourishing when you’re choosing your toppings wisely.
Note that this the recipe that I found. But I would suggest swapping certain exotic veggies, with locally grown ones as long as you can get the tentative macros from the substitutes
- Greens | spinach, romaine, arugula, kale, micro greens, sprouts, mustard greens, swiss chard, etc.
- Proteins | tempeh, beans, quinoa and lentils (starchy-proteins), hemp seeds, nuts/seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein).
- Vegetarian friendly (ovo-, pesca-, lacto-): farm fresh eggs and wild-caught fish. Animal proteins: quality sources only.
- Healthy fats | avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil
- Veggies | carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower; any and all veggies you enjoy!
- Carbohydrates | sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie).
- Fruits: strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
- Dressings | my favorite is 2 tablespoons hummus + 2-4 tablespoon apple cider vinegar + 2 tablespoons of nutritional yeast = a super thick and creamy dressing.
Author: McKel Hill, MS, RD, LDN
Recipe type: entree, salad
Prep time: 10 mins Total time: 10 mins
- 2 cups romaine, roughly chopped
- 1 cup spinach
- 4-5 roasted brussels sprouts (from batch cooking day)
- 1 roasted sweet potato
- ½ cup carrots, shredded or diced
- ¼ cup cucumber, sliced thinly
- ¼ of an avocado
- 3 tablespoons nutritional yeast
- 3 tablespoons hemp seeds
- 2 tablespoons hummus (of your choice)
- fresh squeezed lemon
- 2 tablespoons apple cider vinegar
- dash of kelp granules
- dash of cayenne pepper (optional)
- Start by filling a large salad bowl with the dark leafy greens.
- Next, top with all the remaining vegetables, sweet potatoes, and hemp seeds; piling them in their own “spot” in the bowl.
- You can arrange each ingredient in a pile and then wait to stir everything together, or you can simply top the dark leafy greens with all the remaining ingredients at the same time and stir thoroughly.
- The nutritional yeast + the hummus + the apple cider vinegar makes for a thick and creamy dressing on it’s own.
- Serve and enjoy!