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How To Build A Nourish Bowl

I know how overwhelming it can get trying to figure out what to eat for lunch and dinner, especially when you are working a full-time job and/or taking care of kids.


The easiest way to make a nourish bowl through out the week is using whatever you have in the fridge, but ensuring you are including a fiber-rich carb, protein and healthy fat. These three macros work together to ensure you are getting a balanced meal that will fill you up and give you all the nutrients you need to power through the rest of your day.


Below are some recommendations to help you get started!


Mix and match to create your favorite bowls through out the week.

STEP 1 — PICK A BASE:

  • Kale

  • Spinach

  • Arugula

  • Butter lettuce

  • Swiss chard

  • Microgrens

  • Quinoa

  • Brown Rice



STEP 2 — PICK A PROTEIN:

  • Beans

  • Lentils

  • Tempeh

  • Chicken

  • Tofu

  • Eggs

  • Salmon

  • Tuna






STEP 3 — PICK 1-3 RAW VEGGIES:

  • Carrot

  • Cucumber

  • Cabbage

  • Radish

  • Snap peas

  • Tomato

  • Onion

  • Sprouts


STEP 4 — PICK 1-3 COOKED VEGGIES:

  • Broccoli

  • Squash

  • Beets

  • Peppers

  • Mushrooms

  • Sweet potato

  • Asparagus

  • Brussels sprouts

STEP 5 — PICK A HEALTHY FAT:

  • Olives

  • Nuts

  • Hemp seeds

  • Avocado

  • Olive oil

  • Tahini

STEP 6 — PICK A DRESSING:

(make your own or use store bought)

  • Lemon tahini

  • Balsamic vinegar

  • Red wine vinegar

  • Lemon juice and olive oil

  • Tamari

  • Lemon garlic

  • Green goddess


STEP 7 — PICK YOUR FAVORITE ADD ONS:

  • Hummus

  • Guac

  • Roasted chickpeas

  • Sesame seeds

  • Cheese

  • Herbs

  • Sauerkraut

  • Salsa

  • Dates



MIX & ENJOY!





If you’re not sure where to start, I’ve got you! Try out some of my recipes!


If you're looking for support to learn how to get more in tune with your body, create healthier habits, and support your gut health click here to schedule a FREE health consultation today!


xoxo Holly