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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

How to Make a Nourish Bowl in 5 Steps

Ready to nourish your day? Find out how to make a nourish bowl in just 5 simple steps and delicious ideas to get you started!

How to Make a Nourish Bowl in 5 Steps


Looking for healthy bowl recipes? Wondering, "What is a nourish bowl?" Searching online for how to make a nourish bowl?

Your search stops here! Read on for nourish bowls, healthy bowls, and meal-in-a-bowl ideas to try today.

What Is A Nourish Bowl?

Nourish bowls are essentially a meal in a bowl. They contain the components you might see separately on a traditional meal plate - but in a bowl instead! Hearty and healthy, nourish bowls are like salads on steroids. 

Often, a nourish bowl can go by other names, such as: 

• Macro bowls 
• Nutrition bowls
• Buddha bowls

For lunch, nourish bowls are a popular choice because they incorporate many components of a nourishing meal. Plus, they can typically be taken on the go! They contain every element of a well-balanced meal, just in a bowl instead of separated on a plate. 

Another great way to utilize nourish bowls is to use leftovers as ingredients. Treat it like a chef show or baking competition to see who can make the best bowl from leftovers. Not only can this be delicious, but it is also a great way to decrease food waste.

5 Steps To Make A Perfect Nourish Bowl 

The great thing about nourish bowls is that they can be made at home. Build a nourish bowl by following these 5 easy steps. 

1. Get Green

At the base of the bowl are the greens. Leafy greens can include the following choices: 

• Arugula
• Kale
• Microgreens
• Romaine
• Spinach 
• Sprouts

Using a salad kit with low levels of additives is also a perfectly healthy choice as well! 

2. Choose Some Carbs

Carbohydrates (or carbs) are an important source of energy for the body. Some quality carbs to add to any nourish bowl include: 

• Fruits
• Quinoa
• Rice 
• Sweet potatoes
• Vegetables

3. Pick Protein

Protein is a key part of feeling full and lean protein is an especially great option for adding to nourish bowls. 

The following options are lean protein, meaning they help promote muscle growth while keeping levels of overall calories and fat balanced: 

• Beans
• Brown rice
• Canned tuna (in water, low sodium)
• Chickpeas
• Corn
• Eggs
• Grilled chicken
• Hard-boiled eggs
• Hummus
• Lentils
• Millet
• Peas
• Tempeh
• Tofu

Leftover chicken salad or tuna salad can also be added on top of greens for a nourishing, filling food option. 

4. Find Fats

Along with protein, fats help create a sense of satiety (fullness) in the body. Try adding these nourishing healthy fat options to your nourish bowl:

• Avocado
• Chopped nuts 
• Olive oil or olives
• Seeds

5. Add Really Anything!

Seasonings, a sprinkling of cheese, and nearly any fruit or vegetable can make a great topping or add-on. Drizzle some low-fat dips or dressings on top for some extra zest. 

Other ideas to add on top include: 

• Apple cider vinegar
• Broccoli
• Brussels sprouts
• Carrots
• Cherry tomatoes
• Cucumbers
• Dried fruit (i.e. raisins)
• Edamame 
• Fresh herbs
• Hemp seeds
• Lemon juice
• Mushrooms
• Nutritional yeast
• Pickled vegetables
• Pomegranate seeds
• Tahini 

6 Healthy Bowl Ideas

Seasonal ingredients can make a basic bowl more exciting! Sauces and themes can also help inspire tasty bowls. Here are some popular nourish bowl ideas for meal prep today. 

1. The Everyday Bowl

Looking for a plant-based healthy meal option? Create the everyday bowl by combining the following ingredients: 

• Baby kale
• Carrot sticks
• Cherry tomatoes
• Sliced red onion
• Sliced cucumbers 
• Avocado, sliced
• Lemon juice
• Hummus & chickpeas
• Pepitas (pumpkin seeds) 
• Hemp hearts

2. The Salmon Bowl

Make a scrumptious salmon bowl from the following ingredients: 

• Mixed baby greens
• Canned or leftover salmon
• Sliced cucumbers
• Cooked wild rice
• Hard-boiled egg
• Red cabbage 
• Shredded carrots 
• Pea shoots 
• Pepitas (pumpkin seeds)
• Coconut aminos or tahini dressing/sauce
• Kimchi 

3. The Curry Bowl

The nourishing curried lentil & sweet potato bowl is made from these ingredients: 

• Kale
• Curried golden lentils
• Rounded or wedged roasted sweet potatoes
• Avocado oil 
• Sea salt
• Riced cauliflower
• Curry powder
• Sliced red cabbage 
• Fresh cilantro
• Lime wedges

4. The Mediterranean Bowl 

This Mediterranean bowl turns familiar flavors into something exciting. Include the following ingredients to recreate this recipe: 

• Chopped rainbow chard
• Diced yam
• Chopped purple cabbage 
• Chickpeas
• Sliced zucchini
• Brown rice or couscous
• Hummus 
• Spices (i.e. thyme, cumin)
• Hemp hearts
• Green olives 
• Lemon juice 

5. The Korean BBQ Bowl

A twist on traditional BBQ flavors, a Korean BBQ bowl is actually super easy to make. Try combining these ingredients: 

• Tamari 
• Honey 
• Black pepper
• Minced garlic 
• Sesame seeds and sesame oil 
• Chopped green onion
• Chickpeas
• Brussels sprouts
• Ribbon cut zucchini and carrot
• Cooked quinoa or rice
• Sliced grape tomatoes 
• Sliced avocado
• Fresh cilantro
• Lime juice
• Crushed red pepper flakes
• Salt 

6. The Spicy Sriracha Bowl 

There's nothing like a little sriracha to spice up a lunchtime meal. A spicy sriracha nourish bowl includes: 

• Baby kale, spinach, or coleslaw
• Cooked rice
• Chopped green onion
• Halved grape tomatoes 
• Fresh sliced avocado
• Quartered little potatoes 
• Olive oil 
• Sriracha 
• Minced garlic 
• Salt and pepper
• Lemon juice
• Cooked red kidney beans

The Bottom Line On Nourish Bowls

Nourish bowls are built to satisfy and delight. For lunch, an easy weeknight dinner, or any meal on the go, nourish bowls can be filling and easy to make last minute. 

Customize ingredients to fit unique needs while following a basic bowl formula!

References:

Autumn Glow Nourish Bowl. Pick Up Limes. https://www.pickuplimes.com/recipe/autumn-glow-nourish-bowl-229.

Christensen C. DIY Nourish Bowls. Colleen Christensen Nutrition. Published February 7, 2020. https://colleenchristensennutrition.com/diy-nourish-bowls/#

Firman T. This Easy "Nourish Bowl" Formula Gets Dinner on the Table in 5 Minutes Flat. Well + Good. Published April 29, 2019. https://www.wellandgood.com/salmon-bowl-recipes/

Morrow R. 5 Nourish Bowls We Love & How To Make The Perfect Mix. Food Matters. Published October 3, 2015. https://www.foodmatters.com/recipe/5-nourish-bowls-we-love-how-to-make-the-perfect-mix

Patel S. Beginner's Guide to Nourish Bowl. Spoon University. https://spoonuniversity.com/how-to/beginner-guide-to-the-nourish-bowl-spoon-university

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on May 23, 2022. Updated on June 20, 2022.

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