Build Your Own Healthy Nourish Bowl | Maple + Mango (2024)

by Vanessa Gilic · Published: · Updated:
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Looking for a balanced, nutritious, delicious and easy to make meal idea? Learn how to build a healthy nourish bowl using this simple 3-step formula. Great for lunch, dinner and meal prep!

Build Your Own Healthy Nourish Bowl | Maple + Mango (1)

What is a nourish bowl?

A nourish bowl is a well balanced, healthy meal containing a variety of nutrient dense ingredients (veggies, healthy fats, quality proteins and carbs). They are also known as buddha bowls, macro bowls, bliss bowls, power bowls, etc. No matter what you call them, these bowls are an excellent option for a healthy and easy lunch or dinner.

Do you eat them hot or cold?

That’s up to you – either way is fine! It depends on your preference and the ingredients you choose to add.

Reasons why I love these healthy bowls

Nourish bowls are an amazing meal option for a number of reasons:

  • No Recipe Needed: I love that these bowls are so versatile and do not require a recipe. You can use whatever is in season or what is on special – the choice is up to you!
  • Healthy: Filled with a well balanced variety of nutrient rich, whole foods (aka “real food”).
  • Delicious: Obviously one of the most important reasons.😉 So many different flavours and textures combined in one bowl – YUM!
  • Easy To Make: These are super easy to make since you are basically just assembling a variety of your favourite ingredients in a bowl.
  • Endless Options: There are countless combinations so you will never get bored. This also makes them great in households with multiple people since everybody can customize their own bowl to suit their individual tastes.
  • Works For Every Diet: No matter your dietary preference or requirements, these bowls can be customized to suit your needs. That’s the beauty of a meal with no specific recipe. Allergies? Just don’t add those items to your bowl. Vegan? Just use plant-based ingredients. Paleo? Don’t add any dairy or grain-based ingredients, etc. I think you get the picture!
  • Perfect For Meal Prep: These are great for meal prep since you just need to prep a variety of ingredients and then can mix and match to make a variety of different nourish bowls.

How to make a nourish bowl

Are you ready to make one? Just follow this simple 3-step formula/template to easily build yourself a healthy and delicious meal.

Build Your Own Healthy Nourish Bowl | Maple + Mango (2)

Step 1: Base Of Leafy Greens

Start off with a base of leafy greens. Some options include: spinach, kale, arugula, mixed baby greens (mesclun mix), romaine, leaf lettuce, swiss chard, sprouts, microgreens, etc.

Step 2: Top with variety of veggies, protein, carbs + healthy fats

It’s time to top your base of leafy greens with a variety of nutrient dense veggies, protein, carbs and healthy fats. You can sprinkle them on top or arrange them in neat little piles or stripes across the top – whatever makes you happy! Here are some options for each group:

  • VEGGIES: They can be raw, roasted or grilled. Pick a few that you enjoy! Some options include: carrots, cucumber, cabbage, zucchini, beets, mushrooms, peppers, radish, broccoli, cauliflower, snap peas, green beans, asparagus, brussel sprouts, etc.
  • PROTEIN: Some options include: nuts, seeds, beans, lentils, quinoa, tempeh, tofu, eggs, fish and quality meat (chicken, turkey, beef, etc.). If choosing animal protein, focus on quality sources. Perhaps you have a great local farmers market, butcher or CSA program in your area that sources quality meat. Alternatively, there are also meat subscription boxes like ButcherBox or truLOCAL that conveniently deliver high quality meat to your door.
  • WHOLE FOOD CARBS: Some options include: sweet potatoes, quinoa, rice, corn, squash, whole grains, wild rice, beans, peas, etc.
  • HEALTHY FATS: Some options include: avocado, nuts, seeds, olives, olive oil, tahini, salmon, etc.

Step 3: Finish it off with Add-Ons

It’s time for the delicious add-ons! These are things that you drizzle, scatter and scoop over the top to bring it all together. Some options include: homemade or quality store-bought dressings or sauces, fermented veggies like sauerkraut or kimchi, nuts, seeds, hemp hearts, salsa, hummus, fruit, cheese, guacamole, pesto, nutritional yeast, fresh lemon juice, herbs, favourites spices or seasonings, etc.

So let’s summarize…

To make a healthy nourish bowl, simply: Start off with a base of leafy greens. Top with a variety of nutrient dense veggies, protein, carbs and healthy fats. Then bring it all together by drizzling or scattering on some delicious add-ons. Get creative and have fun – the options are endless!

Great For Meal Prep

These bowls are absolutely perfect for meal prep. Just prep a variety of ingredients and store them separately in the fridge. For example, you can wash and cut up veggies, roast veggies, cook up some proteins or grains, make a dressing or sauce, etc. Then when it comes time to make a meal, you can easily and quickly mix and match your prepped ingredients to make a delicious nourish bowl. You can also meal prep completely assembled bowls if you prefer but I like the ingredients approach for greater versatility.

Looking for some inspiration?

The beauty of these bowls is that they do not require a recipe and are so flexible! However, sometimes we need a little inspiration to get the creative juices flowing. Here are 12 great ideas to get you started!

Build Your Own Healthy Nourish Bowl | Maple + Mango (3)

First off let me break down the ingredients in the bowls featured in the images at the top of this post. These were very easy to put together with a bit of prep work.

Build Your Own Healthy Nourish Bowl | Maple + Mango (4)
  1. Tex Mex Style: Base of mixed baby greens topped with shredded carrots, red and yellow tomatoes, green and red bell peppers, shredded roast chicken, corn, black beans, avocado and finished off with a drizzle of sauce (greek yogurt mixed with salsa).
  2. Salmon Bowl: Base of mixed baby greens topped with canned wild sockeye salmon, cucumber, wild rice blend, hard boiled egg, red cabbage, shredded carrots, pea shoots, pepitas, kimchi and finished off with a drizzle of this local UMAMI vinaigrette that I have been obsessed with lately (any tangy vinaigrette or tahini sauce would also taste great!).
  3. Mediterranean Style: Base of baby spinach topped with roasted sweet potatoes, feta cheese, olives, mix of roasted veggies (red onion, zucchini, bell peppers), hummus, squeeze of fresh lemon and drizzle of olive oil.

Here are some more great ideas from some other talented bloggers to check out:

What’s your favorite nourish bowl combo? Let me know in the comments below or show me your delicious creations on Instagram by tagging me (@maple_and_mango). I would love to see what you come up with!

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Build Your Own Healthy Nourish Bowl | Maple + Mango (5)

Build Your Own Healthy Nourish Bowl

★★★★★4.9 from 14 reviews

  • Author: Vanessa | Maple + Mango
  • Prep Time: 10 min (will vary)
  • Total Time: 10 minutes
  • Yield: varies
  • Category: Main Course
  • Method: Assemble
  • Cuisine: American
Print Recipe

Description

Looking for a balanced, nutritious, delicious and easy to make meal idea? Learn how to build a healthy nourish bowl using this simple formula. Great for lunch, dinner and meal prep!

Ingredients

Base:

  • Leafy Greens (e.g. spinach, kale, arugula, mixed baby greens, romaine, leaf lettuce, swiss chard, sprouts, microgreens, etc.)

Top with:

  • Veggies: raw, roasted or grilled (e.g. carrots, cucumber, cabbage, zucchini, beets, mushrooms, peppers, radish, broccoli, cauliflower, snap peas, green beans, asparagus, etc.)
  • Protein (e.g. nuts, seeds, beans, lentils, quinoa, tempeh, tofu, eggs, fish, quality meat*, etc.)
  • Whole Food Carbs (e.g. sweet potatoes, quinoa, rice, corn, squash, whole grains, wild rice, beans, peas, etc.)
  • Healthy Fats (e.g. avocado, nuts, seeds, olives, olive oil, tahini, salmon, etc.)

Add-Ons:

  • Options include: homemade or quality store-bought dressings or sauces, fermented veggies like sauerkraut or kimchi, nuts, seeds, hemp hearts, salsa, hummus, fruit, cheese, guacamole, pesto, nutritional yeast, fresh lemon juice, herbs, spices, seasonings, etc.

Instructions

These bowls are super versatile and do not require a specific recipe. Just 3 simple steps to easily build yourself a healthy and delicious meal. Get creative and have fun – the options are endless!

  1. Base of Leafy Greens: Start off by placing a couple handfuls of leafy greens in your bowl.
  2. Top with Veggies + Protein + Carbs + Healthy Fats: Add a variety of nutrient dense veggies, protein, carbs and healthy fats. You can sprinkle them on top or arrange them in neat little piles or stripes.
  3. Finish It Off With Add-Ons: Drizzle, scatter or scoop on some delicious add-ons to bring it all together.

Notes

  • Customizable: These bowls can be customized to suit your personal tastes or dietary requirements (allergies, vegan, paleo, keto, etc.)
  • Perfect for Meal Prep: These are great for meal prep since you just need to prep a variety of ingredients and then can mix and match to make a number of different nourish bowls.
  • *Quality Meat: When choosing animal protein, focus on quality sources (e.g. great local farmers market, butcher, CSA program or meat subscription service like ButcherBox or truLOCAL).

Keywords: nourish bowls, healthy bowls, healthy meal prep recipe

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Reader Interactions

Comments

  1. Verna Eileen Douglas

    How does this work out with two people? Do you prep twice a week so everything is fresh? I’m used to planning meals with my husband for a week or ten days and then shopping twice within that time. We also, during the winter, make batches of soup to last several days. We do the same thing with batches of salad. I’m trying to think how this would work for us…any advice for couples?

    Reply

    • Vanessa | Maple + Mango

      If I’m prepping for the week, my favorite way is to prep various ingredients to keep in the fridge and then build out the bowls fresh. For example, prep containers of washed lettuce and other greens, sliced up veggies like bell peppers, shredded carrots, etc, some prepped proteins (e.g. grilled or shredded chicken breasts, hard boiled eggs, salmon), perhaps a homemade dressing or some cooked grains and so on. The post lists lots of ideas of ingredients you could prep. I like to either prep ingredients that are in season or on sale and then get creative building bowls or I might plan out the nourish bowls I want to make and then have all the ingredients prepped to quickly build those specific bowls. I find that everything lasts longer this way vs prepping the bowls entirely in advance.

      Reply

  2. Terri

    I love all the ideas you give for these bowls- I’ve never actually made one and always wanted to!

    Reply

    • Vanessa | Maple + Mango

      Glad you loved the ideas – hope you have a ton of fun building your first bowl!

      Reply

  3. NANCY

    Love those reminder to easy to make and mix/match ingredients to build a healthy and delicious nourishing bowl!

    Reply

    • Vanessa | Maple + Mango

      I love to mix and match ingredients – never gets boring!

      Reply

  4. Julia Pinney

    I absolutely love this idea and how perfect for January. I think many of us are trying to get back on track after the holidays. So many wonderful options here. I love how you covered pretty much everything! And everything looks delicious.

    Reply

    • Vanessa | Maple + Mango

      Thank you for leaving a comment. I always crave food like this in January after all the richer foods and cookies in December;)

      Reply

  5. amy

    I love the variety in these bowls, I particularly liked the Mediterranean style bowl. That’s my favorite. These are going on my weekly lunch rotation.

    Reply

    • Vanessa | Maple + Mango

      The Mediterranean style bowl is definitely a good one! I love the variety as well – never gets boring since the possible combinations are endless.

      Reply

  6. Vijitha

    Power bowls / nourish bowls are a favorite in our house! I especially love them for meal prep. You’ve put together a great many options and tips so well – very useful tutorial! These are perfect for after all the indulgent holiday treats 🙂 Thanks!

    Reply

    • Vanessa | Maple + Mango

      I’m so happy that you found this post helpful! Thanks for taking the time to leave a comment!

      Reply

  7. Bernice Hill

    I’m building next week’s grocery list for these NOW! My husband is going away for work next week and I’m taking advantage by eating simple and fresh.

    Reply

    • Vanessa | Maple + Mango

      Nice! Have fun building some beautiful bowls!

      Reply

  8. Sharon

    This is GREAT!! Lots of variety and well laid out for meal prep. Thanks!!

    Reply

    • Vanessa | Maple + Mango

      I’m so happy to hear that you enjoyed it and found it helpful:)

      Reply

  9. Tommy

    Cooked this for my girlfriend – the marinated chicken is honestly to die for, I have an allergy to onion and garlic and often you can really miss the flavours leaving those two out, but with the sauce from the marination it was just perfect! We swapped the radishes for cucumber but otherwise so tasty! I love how easy these are and how healthy and tasty they are too! Thanks so much for the recipe

    Reply

    • Vanessa | Maple + Mango

      Glad you and your girlfriend enjoyed it! Thanks so much for letting me know:)

      Reply

  10. Pamela Frost

    This looks so delicious and easy to make as well!

    Reply

    • Vanessa | Maple + Mango

      Yes they are – perfect for meal prep and so versatile!

      Reply

  11. Marieke

    Thanks for all these delicious ideas! I love bowls, especially how versatile they are!

    Reply

    • Vanessa | Maple + Mango

      So glad you enjoyed all the ideas! Bowls really are versatile!

      Reply

  12. Katherine | Love In My Oven

    Bowls like these ones are basically my favorite thing to eat!! These look SO delicious. So many options! I’m pinning and making some of these next week!

    Reply

    • Vanessa | Maple + Mango

      Thanks! There are definitely countless options which keeps things interesting:) Glad you liked the post!

      Reply

  13. Colleen

    Great post! Bowls are a favourite at my house. We kind of live on them, haha. Thanks for sharing a wonderful tutorial!

    Reply

    • Vanessa | Maple + Mango

      Not such a bad thing to live off of – so many possible variations that you never get bored!

      Reply

  14. Cathy

    This is my kind of dish! Thank you for simplifying it so well with such beautiful graphics!

    Reply

    • Vanessa | Maple + Mango

      Thanks! Glad you found the post helpful!

      Reply

  15. Jessica

    I LOVE how you breakdown these nourish bowls – makes it so easy to make and mix/match ingredients. These look delicious!

    Reply

    • Vanessa | Maple + Mango

      Thanks! Glad you liked this post:)

      Reply

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Build Your Own Healthy Nourish Bowl | Maple + Mango (2024)

FAQs

What is the difference between a nourish bowl and a buddha bowl? ›

Unlike a pasta dish or a salad where all the ingredients are mixed, the items in a buddha bowl remain independent separate. Buddha bowls are similar to another type of dish called nourish bowls – however, the main difference is nourish bowls can include animal protein.

Why are nourish bowls good? ›

A nourish bowl is a well-balanced, healthy meal containing a variety of nutrient dense ingredients, including vegetables, grains, healthy fats, quality proteins and carbohydrates.

How to build a balanced bowl? ›

Practice of the Month: Make Your Own Balanced Bowl
  1. Make your bowl half vegetables: Either raw or cooked, make vegetables the base of your bowl. ...
  2. Add your preferred protein: ...
  3. Throw in some salad greens: ...
  4. Be wary of dressings: ...
  5. Personalize your bowl:
Jan 22, 2024

Why are Buddha bowls so good? ›

Buddha bowls are filling, healthy and fun meals that pack most of the nutrients your body needs. Preparing Buddha bowls can be a relaxing activity with a very rewarding payoff: you get a delicious and balanced meal that will enrich your day, body and soul, overall health and your Instagram/Pinterest feed.

What is the Buddha's bowl myth? ›

It may originate from presenting a balanced meal, where balance is a key Buddhist concept, from the story of Buddha carrying his food bowl to fill it with whatever bits of food villagers would offer him, to the explanation of the overstuffed bowl resembling the belly of Budai, a 10th-century Chinese monk often confused ...

Are healthy bowls good for you? ›

They incorporate proteins, vitamins and antioxidants to fill your body with energy. the way you need, without leaving you feeling heavy. And the key to healthy bowls is to exclude all types of processed food, with the purpose of leading a healthy and sustainable life.

Why are wellness bowls so popular? ›

The trend was promoted by wellness bloggers for the loads of nutrients piling into the bowl and for how aesthetically pleasing it looks. Like most trends starting on social media, it then spread to local hipster restaurants in various cities, eventually moving to chain restaurants.

What are those healthy bowls called? ›

Whether you call them Buddha bowls, grain bowls, meal prep bowls or just veggie bowls, these vegetarian dishes served in a single bowl or a high-rimmed plate, are the perfect way to pack a lot of goodness into one meal.

How do you make a prosperity bowl? ›

Filling Up Your Feng Shui Money Bowl
  1. If you are creating a money bowl in your home, it is advised to take a medium to large-sized bowl.
  2. Fill a quarter of the bowl with uncooked rice.
  3. To give energy to the money bowl now place your crystals. ...
  4. Add 2 or 3 cinnamon sticks in your money bowl.
  5. Add some money to the money bowl.
Mar 6, 2024

How many calories are in a nourish bowl? ›

1 servings of nourish bowl contains 770 Calories. The macronutrient breakdown is 52% carbs, 34% fat, and 13% protein. This is a good source of protein (47% of your Daily Value) and fiber (78% of your Daily Value).

How to build a good bowl? ›

You can apply this simple layering system to practically any healthy bowl creation. Start with leafy green vegetables or whatever plant-based layer you like, add your favorite meat or meat substitute, and then pile on more layers – whether more veggies, fruits, good fats or even grains.

What makes a Buddha Bowl a Buddha Bowl? ›

Buddha bowl is a catchy name for a simple concept: a one-dish meal that's made by piling a healthy combination of whole grains, vegetables, legumes, and a luscious sauce in a large, single-serving bowl.

What are Buddhist bowls for? ›

Singing bowls are metal and crystal bowls used to deepen meditation and promote relaxation. They produce sustained sounds and vibrations when hit or circled with a mallet. Sound therapy and guided meditations often make use of singing bowls.

What is the difference between a macro bowl and a Buddha Bowl? ›

Macro Bowls: Nourish Bowl: also called Nourishment Bowls, are filled with simple, nutrient-dense ingredients to make a filling meal. Buddha Bowls: also called Hippie, Glory, or Sunshine Bowls, are often vegan or vegetarian (think: plant-based proteins), but meat is included in some recipes.

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