Description

Say goodbye to sad desk salads and hello to vibrant, flavor-packed bowls that actually make you excited for lunch. With just an hour of prep, you’ll stock your fridge with nourishing, customizable meals that are as fun to build as they are to eat. Think of this as your blueprint—pick a protein, add a base, pile on veggies, and finish with a sauce or topping. The result? Endless variety, zero boredom.

Ingredients

1 Protein + 1 Grain/Base + 2 Veggies + 1 Flavor Boost

Proteins (choose 1–2)

Grilled chicken (marinated in lemon, olive oil, garlic, oregano)
Ground turkey or beef (seasoned taco-style)
Baked tofu or tempeh (pressed & tossed in soy sauce + cornstarch)
Hard-boiled eggs
Salmon or shrimp (roasted with honey or maple drizzle)

Grains/Bases

Brown rice, quinoa (cook in broth for extra flavor)
Farro or couscous
Cauliflower rice (low-carb, sautéed)
Roasted sweet potato cubes (smoky with paprika)

Veggies

Roasted: broccoli, zucchini, bell peppers, red onion
Raw: cucumber, carrots, spinach, red cabbage
Sautéed: kale, mushrooms

Flavor Boosts

Creamy: hummus, tzatziki, tahini, guacamole
Fresh: herbs, salsa, pico de gallo
Crunch: nuts, seeds, crumbled feta
Drizzle: sriracha, balsamic glaze, soy sauce

Instructions

Roast Veggies: 425°F (220°C) for 20–25 min.
Cook Grain: Simmer quinoa/rice in broth until fluffy.
Prepare Protein: Grill chicken, brown turkey, bake salmon, or roast tofu.
Cool & Assemble: Let ingredients cool before portioning. Build bowls with base → protein → veggies → sauce/toppings.
Store Smart: Keep sauces and crunchy toppings separate until serving.

Notes

Mexican Fiesta: Chicken, cauliflower rice, roasted corn + peppers, pico, guac.
Asian Sesame: Tofu, brown rice, sautéed mushrooms + snap peas, sesame-ginger dressing.
Mediterranean: Salmon, farro, roasted zucchini + asparagus, tzatziki, feta.
Breakfast-for-Lunch: Eggs, roasted sweet potato, peppers + onions, salsa.

Prep Time: 45–60 min (batch prep)

Nutrition

Calories: 500–600 cal Per bowl
Fat: 20–25g
Carbohydrates: 45–55g
Protein: 35–40g