Yep – Babe Bowls. I was going to call these “balance bowls” because that’s probably the best way to describe what they actually are, but that sounded boring and not fun so I went with “Ultimate Babe Bowls” because –
- Babes are fun, and these bowls are fun.
- They make you feel good. When you feel like a babe, you feel good.
- They make you look good. Remember our chat last week about the important of blood sugar balance for weight loss, weight maintenance, tons of energy and a super charged metabolism? These babies are blood sugar control in a bowl (again – not a sexy name and not appetizing either).
If you want to look and feel like a total babe, this is what your diet needs to look like. No, you don’t always have to eat out of bowl (but you totally can if you want to). However, you do need to keep your diet right, because abs are made in the kitchen and 80-90% of the way you look and feel comes down to what you’re putting in your mouth. And the easiest way to do that is by getting a good balance of protein, healthy fat and fiber at every single meal. Because no one wants to eat a kale salad everyday and you don’t have to in order to look and feel good.
If you’re new to the site, I preach a lot about balance and eating PHFF (protein, healthy fat + fiber) – see Calories are Stupid, PHFF! Healthy Eating is Stupid Easy or The Blood Sugar Diet – and so I want to show you guys how easily you can eat this way at home in 5-10 minutes using stuff you probably have around the kitchen, especially if you’re meal prepping, to craft these healthy, delicious, blood sugar ass-kicking Babe Bowls.
The whole purpose of a Babe Bowl is being able to pack loads of vegetables, fiber-packed starchy vegetables or grains, healthy fats and lots of protein into one meal, which, as you now know, is always goal, right?! RIGHT. I have a Babe Bowl at least once a day, and it’s always something different. LOL that’s an absolute lie, I love to repeat meals because I’m lame (keep it simple, stupid) but the point is, it’s totally customizable and there are a million different options for these. Permission to go crazy.
Now, you can really eat these one of two ways. You can neatly place every ingredient into a bowl and eat it like a lady (as shown), or you can just keep it real and mix everything together. If you are from the Midwest, I know you’re gonna keep it real because you know that nothing on this earth tastes better than chicken, corn and mashed potatoes and gravy stirred together into a giant mess on your dinner plate, amiright? I am 100% a mixer, but I went ahead and photographed this bowl before stirring it all together so that you’d actually find it appealing.
THE BABE BOWL CONSTRUCTION
Protein | chicken, steak, port tenderloin, farm fresh eggs, tuna, salmon, shrimp, other fish, tofu, plain Greek yogurt, cottage cheese, high quality protein powder | choose as high of quality of proteins that you can
Healthy Fats | avocado, or guacamole, nuts or nut butters, olives, olive oil, avocado oil, sesame oil, truffle oil, pesto, various cheeses, bacon, ghee, butter [recommended: Kerrygold]
Vegetables | any! My favorites are broccoli, cauliflower, romaine, spinach, carrots, zucchini, bell peppers, radishes, tomatoes, onions and green beans
Starchy Carbohydrates | sweet potatoes, regular potatoes, rice, quinoa, beans, corn, peas, whole grain or rice pasta, whole grain bread w at least 4 g fiber, squash + any fruit or dried fruit
Bonus Bites | homemade dressings or sauces [try my herby yogurt ranch dip or avocado ranch dip], hummus, fermented veggies like kim chi or sauerkraut, lemon or lime juice, vinegar, hot sauce, cilantro, pico de gallo, chia seeds
If you’re doing a solid meal prep and you have food prepared from each category, you can throw lunch together in 5 minutes. Heat it up in the microwave, eat it cold over a bed of greens or Greek yogurt or blend it all together into a Green Smoothie Bowl. I’m more into savory bowls, but you can definitely make them sweet. And if you don’t have any dressings on hand and you think your Bowl is going to turn out a little dry, a quick drizzle of olive oil + squeeze of lemon juice + sprinkle of salt will make just about anything taste great. Or, for more of a south of the border theme, lime juice + chopped cilantro. And finally, a bit of good melting cheese and trip to the microwave will make any dish come together (again, remember, I’m from the Midwest).
Here’s a few of my favorite combinations to get you started:
- grilled chicken + avocado + mozzarella + broccoli + sweet potato + rice + lemon juice
- eggs + turkey sausage + bacon + pico de gallo + shredded potatoes + roasted cauliflower + cilantro
- cottage cheese + smoked salmon + avocado + tomatoes + cucumbers + truffle oil
- plain greek yogurt + raspberries + blackberries + loaded granola + cashew butter
- steak + shrimp + corn + avocado ranch + bell peppers + onions + romaine + lime juice + cilantro
Finally, if you’re looking for a portion guide, here are some good rules to follow (although keep in mind everyone is different – if you want specific recommendations, let’s talk!) :
Protein | 4 oz lean meat or a deck of cards, 3 eggs, ¾ c cottage cheese, 1 c Greek yogurt (20-30 g protein is where it’s at)
Healthy Fats | ½ avocado, 15 nuts, 1 T nut butter, 10 olives, 1 T oil, 2 T pesto, 1 oz or ¼ c cheese, 3 pieces of bacon
Vegetables | unlimited, and get at least 2 cups!
Starchy Carbohydrates | 1 c for root vegetables, beans and fruit; ½ c for grains
Babes, tag me on Instagram @thenutritionaddiction so I can see your Babe Bowl creations!