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FACT CHECKEDProtein bowls have exploded onto the scene, with everyone from foodies to fitness junkies adding them to their eating routine. They're a great option for a quick meal on-the-go, and when made well, they're nutritious and tasty too.
That's why it's no surprise that those who want to save some time during the week are looking to add a protein bowl to their weekly meal prep. But what exactly goes into a protein bowl, and how do you make sure you're getting the most out of them?
In this article, we'll discuss what makes a nutritious protein bowl, how to adjust them to your specific fitness goals, and leave you with multiple great recipes for protein bowls.
Table of Contents:
A protein power bowl is a complete, balanced meal consisting of protein, grains, and vegetables. These colorful bowls use leafy greens, lean protein, and fiber to help keep you feeling full longer.
Good protein bowl recipes are easy to make and can be made from a wide range of ingredients, making them one of our favorite meals for all our weight-loss and muscle-building goals. We're about to get right into the recipes, and there is certainly something here for everyone!
Whether weight loss, muscle building, or simplicity are your goal, there is a protein bowl here for you!
If weight loss is your goal, try these four delicious recipes.
This easy recipe is gluten-free and only takes about three minutes to prepare, making it the perfect high-protein meal for lunch or in your meal prep container on the go. And if meal prep is something you do regularly, make sure you check out our article on the 9 Best Meal Prep Bags.
These are the most basic ingredients, so we recommend you add in your favorite healthy foods to add flavor and additional macros. This is where your goals and personal preferences come in, as all of these items can be interchanged with other forms of proteins, grains, and vegetables.
You could even turn this into a muscle-building bowl, depending on the ingredients you select.
Ingredients:
Directions:
This recipe yields one serving. The macro breakdown for this bowl is 265 calories, 11 g of protein, 12g of fat, 33 g of carbs, and 10g of fiber.
This delicious, Chinese-inspired vegetarian bowl will have you drooling and serve you a healthy dinner. And with one serving size of just over 500 calories and over 20 grams of protein, it will keep you satiated, which is crucial when you're dieting!
Ingredients:
Homemade Peanut Sauce:
Directions:
This recipe will prepare four servings, so be sure to scale down the ingredients if preparing smaller portions. Each bowl has 534 calories, 23g of protein, 25g of fat, 61g of carbs, and 7g of fiber.
Breakfast is our favorite meal of the day, but it's also the most important when it comes to burning fat. Eggs contain all of the essential amino acids and BCAAs to help build muscle and burn fat. Mix in some healthy, fat-burning greens, and you have the perfect protein breakfast bowl to start your day.
Interested in more great breakfast recipes? Check out these 3 Easy Protein Pancake Recipes!
Ingredients:
Directions:
This simple breakfast bowl is the most basic, and we encourage you to add healthy toppings. For the bowl without any additional toppings such as avocado or bacon, there are 185 calories, 8g of protein, 5g of fat, 3g of carbs, and 1g of fiber.
Ditch the fast-food options and try this delicious Mexican chicken protein bowl for a great fat-burning meal. Some other key items that can be added include sliced avocado, homemade guacamole, salsa, chopped cilantro, lime juice, chopped Jalapenos peppers, or Greek yogurt in place of sour cream.
This chicken protein bowl takes just 30 minutes to prep and is under 350 calories per serving, making it perfect for weight loss.
Ingredients:
Directions for Taco Chicken:
Directions For Lime Rice:
This recipe will yield three chicken protein bowls, each serving containing 333 calories, 39 g of protein, 3 g of fat, 37 g of carbs, and almost 3 g of fiber.
To pack on some serious size, combine these protein bowls with a great workout split.
With ingredients like chicken breast, avocado, tomatoes, and cucumber, this is a fresh-tasting meal that will hit the spot for lunch and dinner!
Ingredients:
Directions:
This recipe will give you two bowls that are packed with protein, each serving containing 537 calories, 48 g of protein, 20g of fat, 45 g of carbs, and 14 g of fiber.
While this recipe may sound complex and difficult, it is rather easy to make and definitely worth the effort.
Steak is vital to building muscle, as it's rich in protein, iron, and vitamins. It also takes longer to digest, which helps keep your protein synthesis elevated longer and helps you feel full longer as well.
Ingredients:
Directions:
This recipe will provide two servings, each having 390 calories, 35 g of protein, 18 g of fat, 21 g of carbs, and 4 g of fiber.
This easy recipe takes only five minutes to make and is a great muscle-building meal. Tuna is a staple in the majority of high-protein diets, as it is a high protein low fat food that also contains zero carbs. This simple recipe takes only five minutes to make and will leave you satisfied for hours.
Ingredients:
Korean Tuna Salad:
Sesame Dressing:
Bowl Ingredients:
Directions:
Like all the other recipes, this protein grain bowl can be customized to your taste preferences and dietary needs. The single-serving size has 512 calories, 28 g of protein, 37 g of fat, 18 g of carbs, and 4 g of fiber.
Depending on the ingredients, protein bowls can be one of the healthiest meals around, as it has a complete nutritional profile. As long as you follow the recipe's suggestions and use a lean, high-protein source combined with fresh vegetables and whole grains, these bowls are extremely healthy.
Be sure to go for whole wheat grains, complex carbohydrates, and other healthy ingredients.
One of the best parts about making protein bowls is using leftovers as your ingredients. Creativity in the kitchen can lead to the best recipes, so don't be afraid to use your leftovers and experiment with your protein bowls.
Protein bowls provide several health benefits, as they contain the essential nutrients needed to grow muscle and burn fat. These bowls contain the proteins our body needs to build muscle and vegetables that are key to overall health. Protein bowls can help you reach your macro goals and are an excellent option for those who meal prep. High protein meal prep can be very time-consuming and tedious, so preparing several meals with only a few ingredients in a short period can be very helpful.
Another important benefit of protein bowls is that they are high in fiber, which is great for helping regulate bowel movements and keep you feeling full longer. Net carbohydrates, which are carbs you can digest and use for energy, are calculated by subtracting the amount of fiber from the number of carbohydrates. This is especially important for burning fat and low carb or carb cycling meal plans.
The great part about these protein bowls is that they can easily be manipulated to fit your specific needs.
If you want your bowl to be vegan or vegetarian, be sure to substitute any meat for beans, seeds, or crispy tofu as your main protein source. If you want to follow a Paleo diet, swap out all of the grains and dairy products for fish, fruit, vegetables, and healthy fats.
Looking for more meat but want to keep it healthy? Add protein, like ground turkey, to your rice bowls. Or, for those who like burrito bowls, add seasoned ground beef.
If you want to add some tartness, try lemon juice, arugula, or radishes. To make your bowl sweeter, try adding roasted sweet potatoes, fruits, or pickled beets. To make your bowl spicier, add salsa or peppers of your choice. If a creamy, thick texture is what you desire, try adding guacamole, cottage cheese, or Greek yogurt.
For more flavor, marinate your chicken thighs or other meat used the day before, and you can even use fresh herbs, like fresh cilantro, to amp up the freshness. As always, we encourage our readers to use creativity and customize their bowls to meet their desired tastes and goals. Below are a few protein bowl ideas you can use to personalize your meal.
Category |
Substitute/Option |
Brown Rice Substitutes |
Cauliflower rice |
|
Quinoa |
|
Whole wheat couscous |
|
Black or pinto beans |
Protein Ideas |
Chickpeas |
|
Fish (salmon, shrimp, tuna) |
|
Edamame |
|
Nuts and seeds (e.g., pumpkin seeds) |
Leafy Greens |
Asparagus |
|
Cauliflower |
|
Brussels sprouts |
|
Kale |
|
Collard greens |
|
Swiss chard |
|
Watercress |
Colorful Vegetables |
Carrots |
|
Bell pepper |
|
Cherry tomatoes |
|
Beetroot |
|
Radishes |
|
Sweet potatoes |
Sweeter Alternatives |
Bananas |
|
Blueberries |
|
Raspberries |
|
Strawberries |
|
Peaches |
Healthy Fats |
Avocado |
|
Coconut |
|
Olive oil |
|
Nuts and seeds |
Pickled/Fermented Foods |
Kimchi |
|
Pickled onions |
|
Pickled beets |
Protein bowls are a great way to lose weight, as they provide us with complete proteins that help burn fat. Lean proteins help build lean muscle, which burns more calories throughout the day.
Studies have also shown eating more fruits, vegetables, whole grains, nuts, seeds, and yogurt can lead to less belly fat. Be sure to add plenty of vegetables to keep your protein bowls high in protein and fiber and low in calories.
For those interested in more help with dieting, check out our article on Meal Preparation For Weight Loss and our 4-Week Weight Loss Meal Plan.
Protein bowls can also be used to gain muscle, combining high amounts of lean protein and complex carbs our muscles need to grow.
For the protein source, be sure to focus on lean meat such as steak, chicken, tuna, and turkey rather than lower-calorie options like beans and tofu. Add plenty of complex carbs and healthy fats to ensure you stay anabolic throughout the day.
Additional toppings, like high protein nuts and seeds, can help add even more protein, therefore gaining more muscle.
Depending on your goals, aim to add the following ingredients into the mix.
Trying to lose weight? Add these fresh ingredients to your grocery list.
Bulking up? Here are the staples your bowl needs!
Just in case we missed anything, let's look at answering some more of the frequently asked questions below.
On average, most protein bowls range from 300-550 calories. The great thing about a healthy meal like power bowls is you can easily add in or swap ingredients to meet your macro goals. People seeking to gain muscle will want to eat the higher-calorie protein bowls, which are packed with protein and carbs. Check out the 14 Best Bulking Foods for some ideas on what to include in your bowls.
If losing fat is your goal, go for the lower-calorie options, with some starting as low as 150 calories. These 12 Best Foods For Cutting will be a must in your protein bowl recipes!
Simply put, a protein bowl recipe is a bowl containing a protein source, a grain, and vegetables or fruit. This combination of ingredients provides a complete source of protein and helps keep us feeling full longer. A protein bowl has a balanced amount of protein, carbohydrates, fats, and fiber to support muscle-building and fat-loss goals alike.
Protein bowls can be served hot or cold, depending on the ingredients and user preference. Like everything else about protein bowls, they are customizable to the chef's preferences or what's on hand. Be sure to follow the recipe instructions, as some ingredients require the food to be served hot, such as the breakfast bowl.
Yes, protein bowls are very healthy! Protein bowls combine important colors and proteins we need for our diets. Vegetables, grains, fats, and protein all play an important role in maintaining health. We recommend making your own at home, as restaurants and grocery stores often contain unnecessary amounts of fat and other toppings that might lower the nutritional value.
Yes, protein bowls are the same thing as power bowls. There are a few other names for these protein bowls, which are based on the type of ingredients that are used. For example, Buddha bowls are a vegetarian version of the protein bowl. There are also grain bowls, Ayurvedic-inspired kitchari bowls, and others. As long as it contains protein, grain, and fruit or vegetable, it is a type of protein bowl.
Whether you want to build muscle or burn fat, protein bowls are a great way to meet your fitness goals.
By combining a lean protein source, complex carbohydrates, and vegetables with healthy fats, we have a complete, well-balanced meal with minimal effort. Perfect for meal prep and a nutrient packed dish, a protein bowl is relatively easy to make and a delicious way to reach your fitness goals.
Interested in more great recipes? Check out the 6 Best High Protein Pasta Recipes, the 4 Best Recipes For Protein Muffins, and 4 High Protein Overnight Oats Recipes.
References
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