Bowling you Over!

 A variety of lunch bowls for people on the go! When making a bowl, you want to incorporate variety and use a base of some kind of vegetation or grain.

Chickpea Grill Bowl

Cooked chickpeas, grilled or cooked to the point of almost bursting, grilled Zucchini chunks, Small balls of mozzarella cheese, and Italian seasoned dressing. Serve with crusty bread.

Cherry tomato pasta salad Bowl

Chickpea pasta, cooked; 1/2 cup, grated parmesan cheese, , 1/3 cup evoo, 3 pints small tomatoes cooked to almost bursting, garlic sliced thin, sauteed in olive oil or pre-cooked whole garlics, basil sprigs, salt, pepper, dash of sugar (for the tomatoes).

Grain and feta bowl

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon red-wine vinegar
• 1 teaspoon dried oregano
• ¼ teaspoon ground pepper
• ⅛ teaspoon salt
• 3 cups cooked farro
• 1 cup rinsed no-salt-added chickpeas
• 1 cup halved grape tomatoes
• 1 cup diced English cucumber (about ½ cucumber)
• 1 avocado, diced
• 1 cup crumbled feta cheese

This serves 3-4 people or more (depending on whether it's for a main dish or side).

If cucumber is not in your dietary wheelhouse, replace it with grilled or lightly sauteed zucchini.

Keto Cottage Cheese Lasagna (or Bowl)

Use cottage cheese instead of ricotta for a creamier layer.

Ingredients (for a simple bowl version, serves 1):

• Cooked and drained Zucchini slices
• 1 cup cottage cheese
• 1 large egg
• salt and pepper to taste
• 4 oz ground beef
• 1 tsp each: Italian blend, garlic powder 
• 1/4 cup Shredded Mozzarella cheese
• 1 cup cottage cheese mixed with egg and Italian herbs
• 1/4 cup Low-carb marinara (I like Yo Mamas)

1. Cook the beef with the spices
2. Mix the cottage cheese or ricotta with the egg and mozzarella cheese
3. Layer the beef in the bowl first 
4. Followed by zucchini slices
5. Top with the marinara sauce
6. Followed by zucchini slices
7. Top that with the cheese mixture
8. Bake at 350°F for 20-30 minutes.

Simple Egg Roll Bowl (serves 4)

• 1 tbsp oil
• 1 garlic clove, smashed
• 1 tbsp chopped ginger
• 1/4 head of cabbage, thinly sliced
• 1 cup finely shredded carrots
• 1/4 cup reduced-sodium soy sauce or aminos
• 1 thinly sliced scallion
• 1 tbsp sesame oil
• 1 lb ground pork

1. Heat the oil
2. add the garlic and ginger and cook for one minute
3. Add the pork, breaking it up into small pieces until cooked through
4. Push to the side and pour in the sesame oil 
5. Add the cabbage, onion, and carrots and saute slightly
6. Move the meat over and combine
7. Add soy sauce and cook until all is tender
8. Divide four ways and top with scallions and sesame seeds.

Avocado Buddha Bowl (1 person)

• 1/2 avocado, sliced
• 1/2 cup chick peas
• 1/2 cup cooked grain of choice
• 1/4 cup feta cheese (regular or vegan)
• 1/2 cup each:  halved grape tomatoes, cucumber cuts
• pickled onion as desired
• Olives 
• Italian dressing of choice

Some people put this over a bed of greens. But if greens aren't something you can digest well, you could lightly saute some spinach in a little olive oil, not too done but just to lightly cook. You want it to maintain its shape. This makes it easier to digest.

Happy Fall Bowl

• 1 cup cubed and roasted sweet potatoes (with or without skin)
• 1 cup roasted red bell pepper 
• 1/2 cup black beans seasoned with salt, cumin, and smoked paprika
• 1/2 avocado, sliced
• 1/2 cup of cooked grain of choice tossed with 1 tbsp EVOO and seasoning of choice

This is very easy, and you can double, triple, or whatever to have it ready for one for the week or more for four!

Farro Bowls for Four

• 1 1/2 cup farro (note: soak for 30 minutes in 3 cups of water)
• 3 cups Petite potatoes
• 1 cup sliced carrots
• 1 cup broccoli florets
• 1 cup tofu chunks (use very firm)
• 1 cup roasted chick peas
• 1/4 cup EVOO

1. Cook the farro as per directions.
2. In a large bowl mix the EVOO with the chickpeas, tofu, broccoli, carrots and potatoes
3. Add seasonings of choice
4. Place on a roasting pan and roast at 400 degrees until the potatoes pierce through.
5. Drain the farro if needed.
6. Season as you like.
7. Layer each bowl beginning with the farro and working your way down the list
8. Serve warm

Sushi Bowl

• 3 cups cooked brown or white rice
• 2 tablespoons rice vinegar
• 1 tablespoon cane sugar
• 1 teaspoon sea salt
• 1 recipe Baked Tofu
• 2 avocados, sliced
• 2 ripe mangoes, diced
• 2 Persian cucumbers, thinly sliced
• 2 scallions, thinly sliced
• Pickled ginger
• Pickled radishes, optional
• Thinly sliced nori or seaweed snacks, for garnish
• Sesame seeds, for garnish
• Microgreens, for garnish

1. While the rice is still warm, toss it with the rice vinegar, cane sugar, and salt.
2. Divide among 4 bowls and top with the baked tofu, avocado, mango, cucumbers, scallions, pickled ginger, and pickled radishes, if using.
3.  Garnish with nori, sesame seeds, and microgreens and serve with spicy mayo.

Garnishes are Optional.

Buddhas Bowl

• 1 cup cubed tofu
• 1⁄2 tbsp. sesame or vegetable oil
• 1 cup chopped kale or other greens
• 2 cups cooked brown rice
• 3⁄4 cup Sweet n’ Spicy Roasted Chickpeas
• 2 cups chopped veggies of your choice

optional: avocado, hot sauce, sweet chili sauce, olive oil and vinegar, salad dressing, Peanut Thai Dressing, and sesame seeds

1. Preheat the oven to 375°F.
2. Place the tofu on a baking sheet, drizzle with the sesame oil, and bake for 30 minutes, flipping halfway through.
3. Place 1/2 cup of the chopped kale in each of two bowls.
4. Add 1 cup of the rice to each bowl.
5. Top each with half of the tofu, veggies, chickpeas, and any desired sauces or toppings.

Quinoa Sweet Potato Bowl

• 1 cup cooked quinoa
• 1 sweet potato, peeled, chopped in ½ inch cubes
• 1 can of chickpeas rinsed and drained
• 2 tablespoons olive oil, divided
• ½ teaspoon cumin
• ½ teaspoon salt plus more to taste
• ½ teaspoon black pepper
• 8 ounces kale de-stemmed and chopped (about 6 cups)
• ½ avocado pitted and peeled

Dressing

• 2 tablespoons tahini paste
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• 2 tablespoons water

1. Preheat the oven to 425°F and line a large baking sheet with parchment paper.
2. Place the sweet potatoes on one side and the chickpeas on the other side. 
3. Add 1 tablespoon of olive oil to the sweet potatoes and 1 tablespoon to the chickpeas. 
4. Sprinkle the sweet potatoes and chickpeas with cumin, salt, and pepper, and toss each separately to coat. 
5. Bake for 30-35 minutes, tossing halfway through.
6. Place the kale in a large bowl and drizzle the remaining tablespoon of olive oil. 
7. Sprinkle with salt to taste, if desired, and use your hands to massage the kale with the oil. Divide into two bowls for serving. 
8. Divide the quinoa on top.
9. In a small mason jar, whisk together the dressing ingredients until smooth and creamy.
10. When the potatoes and chickpeas are done roasting, divide them between the bowls with quinoa and kale. 
11. Add the avocado on top and drizzle with the tahini dressing.
12.  Serve warm

Note: If you don't handle kale, substitute it with spinach

Shrimp and Avocado Bowls with Mango Salsa & Lime Chili Sauce

For the Shrimp:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/8 tsp black pepper

For the Mango Salsa:

• 1 ripe mango, diced
• 1/4 red onion, finely chopped
• 1 jalapeño, seeded and minced (optional)
• 1/4 cup fresh cilantro, chopped
• 1 tbsp lime juice
• 1/2 tsp salt
• 1/4 tsp black pepper

For the Lime-Chili Sauce:

• 1/4 cup mayonnaise
• 2 tbsp Sriracha
• 1 tbsp lime juice
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp salt
• 1/8 tsp black pepper

For the Bowls:

• 1 cup cooked rice (white, brown, or jasmine)
• 1/2 avocado, sliced (per serving)
• Extra cilantro & lime wedges for garnish

1.  Toss shrimp with olive oil, garlic powder, onion powder, salt, and pepper. 
2. Grill over medium-high heat for 2–3 minutes on each side until pink and slightly charred.
3. Combine mango, onion, jalapeño, cilantro, lime juice, salt, and pepper in a bowl. 
4. Mix gently and adjust seasoning.
5. Whisk together mayonnaise, Sriracha, lime juice, garlic powder, onion powder, salt, and pepper until smooth.
6. Place rice in serving bowls. 
7. Top with shrimp, sliced avocado, and mango salsa.
8.  Drizzle with lime-chili sauce and garnish with cilantro and lime wedges.

Calories: ~475 kcal per serving Servings: 4

Chicken Fajita Quinoa Bowl

• 2 teaspoons ground cumin
• 2 teaspoons chili powder
• 2 teaspoons paprika
• 1 teaspoon ground pepper
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1¼ pounds boneless, skinless chicken thighs (about 6), trimmed and patted dry
• 2 small multicolored bell peppers, sliced (about 3 cups)
• 1 medium red onion, sliced (about 2 cups)
• 3 tablespoons extra-virgin olive oil, divided
• 1¾ cups water
• 1/2 cup tricolor quinoa
• 2 tablespoons chopped fresh cilantro, plus more for garnish
• 1 tablespoon lime juice plus 2 teaspoons, divided
• ¼ cup whole-milk plain strained (Greek-style) yogurt

1. Preheat oven to 425°F. 
2. Stir together 2 teaspoons each of cumin, chili powder, and paprika, and 1 teaspoon each of pepper, garlic powder, and salt in a large bowl; set aside 1½ teaspoons of the mixture. 
3. Add trimmed chicken thighs, sliced bell peppers, sliced onion, and 2 tablespoons of oil to the mixture in the large bowl; toss to coat. 
4. Spread evenly on a large rimmed baking sheet.
5. Roast until the chicken is almost cooked through, about 20 minutes. 
6. Increase oven temperature to broil (do not remove baking sheet); broil until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F and the vegetables are browned in spots, about 5 minutes.
7. Meanwhile, combine 1¾ cups of water and 1 cup of quinoa in a medium saucepan. 
8. Bring to a boil over medium-high heat. 
9. Reduce the heat to low, cover, and simmer until the liquid is absorbed, 12 to 15 minutes. 
10. Let stand, covered, for 5 minutes. 
11. Stir in 2 tablespoons of cilantro, 1 tablespoon of lime juice, 1 teaspoon of the reserved spice mixture, and the remaining 1 tablespoon of oil.
12. In a small bowl, combine ¼ cup yogurt, the remaining 2 teaspoons of lime juice, and ½ teaspoon of the reserved spice mixture.
13. Transfer the chicken to a cutting board and chop it into bite-sized pieces. 
14. Divide the quinoa among 4 bowls. 
15. Top with the roasted vegetables and any accumulated pan juices. 
16. Add the chicken and a dollop of the yogurt mixture. 
17. Garnish with additional cilantro, if desired.

Serving Size: 1/4 cup quinoa, ¾ cup vegetables, ½ cup chicken & 1 Tbsp. yogurt sauce

Cheeseburger Bowl

• 1/3 cup cottage cheese
• 1/2 cup cooked ground beef
• 1/4 cup chopped bell pepper
• 1/4 cup shredded cheddar cheese
• 1/2 diced Roma tomato
• 1 tbsp each: Mustard and Ketchup
• 1 tsp pickle relish
• 1-2 cups shredded lettuce

Assemble in the order listed or mix together and dig in!

Taco Cottage Cheese bowl

• 1 1/2 cups lowfat cottage cheese
• 3 tbsp salsa
• 3 cups lettuce
• 3/4 cups cheddar cheese
• 3 tbsp sour cream
• 3 roma tomatoes, chopped
• 3 tbsp guacamole
• 3 cups ground and seasoned turkey, cooked (use your own taco mix of choice or make your own)

Divide between three bowls. Assemble in order. Puree the cottage cheese if you like.

397 calories, 8 grams satfat, 704 sodium (you can go with lighter sodium products but adjust for it), 17 carbs.

Healthy Bowls

Base

• 1 cup cooked quinoa or brown rice

Protein

• 1 grilled chicken breast (or 1 baked salmon filet or 1 cup roasted chickpeas)

Veggies

• 1 cup mixed greens or spinach
• ½ cup cucumbers or bell peppers
• ½ cup cherry tomatoes

Healthy fats

• ½ avocado, sliced or 1 tablespoon olive oil

Simple dressing

• Juice of 1 lemon
• Salt & pepper to taste

How to build your bowl

1. Add warm quinoa or brown rice to a bowl
2. Layer protein and veggies on top
3. Add avocado or drizzle with olive oil
4. Finish with lemon juice, salt, and pepper
5. Toss gently and enjoy

Protein Bowl 2

• 1 grilled chicken breast, sliced
• 2 boiled eggs, halved
• 1/2 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup sliced cucumber
• 1/4 cup red onion, thinly sliced
• 2 slices turkey bacon or low-sodium bacon, crumbled
• 2 cups romaine or leafy greens

Optional: vinaigrette or olive oil + lemon dressing

1. Arrange greens as the base in a large bowl.
2. Neatly layer chicken, eggs, avocado, cucumber, tomatoes, onions, and bacon.
3. Drizzle lightly with dressing before serving.

Nutrition per serving:

Calories: ~480 | Protein: 40g | Carbs: 10g | Fat: 32g | Fiber: 7g | Sugar: 4g

Chick n Chick Bowls (3)

• 6 cups lettuce
• 1/2 cup diced white cheddar (or yellow)
• 1/2 cup frozen corn, defrosted and warmed
• 1/2 can chick peas, drained and rinsed
• 1/4 cup chopped red onion or bell pepper
• 6 tbsp Wish Bone Italian dressing
• 9 oz fresh chicken breast, cooked and chopped

1. Place everything in a very large bowl and toss with the dressing.
2. Chill for 1 hour and serve

433 Calories, 6 satfat, 787 sodium, 28 carb, 5 fiber

Homemade Fajita Power Bowl

• Grilled chicken (or shrimp for a twist)
• Sautéed bell peppers & onions with fajita seasoning
• Shredded lettuce
• ¼ cup cauliflower rice (instead of beans)
• Sprinkle of shredded cheese
• Fresh pico de gallo
• Guacamole
• Dollop of light sour cream

So flavorful, filling, and way more bariatric-friendly than fast food!

Steak Fajita Power Bowl

For the Steak:

• 1 lb flank or sirloin steak
• 1 tablespoon olive oil
• 1 teaspoon chili powder (optional if heat is an issue)
• ½ teaspoon paprika
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• Salt & pepper to taste

For the Fajita Veggies:

• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• ½ red onion, sliced
• 1 teaspoon olive oil
• Pinch of salt

For the Bowl:

• 2 cups broccoli florets
• ½ cup pico de gallo (tomato, onion, cilantro mix)
• 1–2 tablespoons chopped green onions (optional garnish) 

1. Marinate the steaks by creating a rub of olive oil, chili powder, paprika, cumin, garlic powder and salt and pepper to taste. 
2. Grill to liking of donennes.
3. Allow it to rest for 10 minutes before slicing into thin strips
4. Slice the bell peppers and onion into thin slices and toss in the olive oil with salt.
5. Grill over medium heat until just soft.
6. Cook the broccoli by steaming or roasting or grilling with a toss of oil
7. Layer the broccoli and vegetables in the bottom of the bowl and top with the steak, finishing with the pico de gallo and chopped onions.

Chicken Burrito Meal Prep Bowls

Healthy, balanced, and great for grab-and-go lunches.

(Makes 4 Bowls)

For the Chicken:

• 2 cups cooked shredded chicken breast
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• Salt & pepper to taste

For the Bowls:

• 2 cups cooked white or brown rice
• 1 cup canned black or kidney beans (rinsed & drained)
• 1 cup corn kernels
• 1 cup pico de gallo (tomato, red onion, jalapeño, cilantro)
• 2 cups shredded lettuce

1. Make a dressing with the olive oil and spices.
2. Layer the rice, beans and corn over 1 cup of lettuce
3. Top with the chicken and drizzle the dressing over each bowl
4. Top with the pico.

Mediterranean Turkey Avocado Protein Bowl

•  4–6 slices deli turkey breast (rolled or chopped)
•  ½ avocado, cubed
•  ½ cup cherry or Roma tomatoes, chopped
•  ¼–½ cup fresh mozzarella cubes (or sliced mozzarella)
•  ¼ cup green olives (whole or halved)
•  1–2 tbsp pesto (for topping)
•  Freshly ground black pepper, to taste
•  Optional: drizzle of olive oil

1. In a bowl or glass meal-prep container, arrange tomatoes on one side.
2. Add fresh mozzarella cubes next to the tomatoes.
3. Place olives beside the cheese.
4. Add rolled turkey slices.
5. Add cubed avocado.
6. Spoon pesto over the mozzarella and avocado.
7. Finish with freshly ground black pepper (and a light drizzle of olive oil if desired).
8. Serve immediately or refrigerate for meal prep.

Keto Philly Cheesesteak Bowls

•  1 lb thinly sliced beef
• 1 cup sliced bell peppers
• ½ cup shredded provolone cheese

1. Heat a large skillet over medium-high heat.
2. Cook the thinly sliced beef until browned and fully cooked. 
3. Remove and set aside.
4. In the same skillet, sauté sliced bell peppers (and onions or mushrooms if desired) until tender.
5. Return the beef to the pan and mix together.
6. Divide into oven-safe bowls or a baking dish.
7. Top with shredded provolone cheese.
8. Broil for 2–3 minutes until the cheese is melted and lightly golden.

This doesn't have to be served on bread but can be if you like.