Source | Maya Hayes, MPH*

Bowls are all the rage- and for good reason. They are usually a healthy mix of protein, carbs and healthy fats and an easy go-to for lunch or dinner. There are so many different ways you can build your bowl, but here is my favorite. The important thing to remember is protein, healthy fat, fiber, and greens- with all those elements you have a perfect meal! Pick one from each category and you have a complete meal.

Pick a Protein:
4 oz grilled chicken
4 oz grilled or sautéed shrimp
6-8 oz grilled or sautéed firm tofu
2 eggs

Here are your Greens:
2 cups sautéed spinach
1-2 cups raw arugula
1-2 cups steamed broccoli

Add a Fibrous Carbohydrate:
½ cup quinoa
½ cup brown rice
½ cup beans or lentils

Add a Healthy Fat:
1/3 avocado
1 tablespoon olive or sesame oil
1 ounce walnuts or almonds
1 tablespoon sesame or sunflower seeds

Directions: Prepare each item individually, place in bowl and drizzle with your favorite sauce (optional). If you are cutting back on carbohydrates then double your greens and omit the starchy carb. Enjoy!

*Maya Hayes is a Consultant for Employee Well-Being at Providence St. Joseph Health, holds a Masters in Public Health degree and is a Certified Nutrition Educator. Find more nutritional tips and recipes from Maya at