Easy lunch ideas that save time, money, and eliminate boredom.

When trying to reach nutrition goals, in the beginning it can be tough. Understanding the different macronutrients and how to calculate meals can be overwhelming, so it’s important to make it easy for ourselves to adhere to our personal goals.

If you're anything like me, lunches can be the most challenging meals. Coming up with ideas that are filling, nutrient-dense, flavorful, and easy to make is tough. I'm not someone who can eat the same thing multiple days in a row—I need variety. If you can relate, then I have a solution for you!

Macro bowls, power bowls, Buddha bowls—whatever you like to call them—are a great solution to the battle of creating a nutrient-packed lunch. Macro bowls allow you to mix and match, creating a multitude of flavors and textures. They contain all macronutrients that can easily be measured, and they can be prepped ahead of time using the method known as batch cooking—where you prep everything that needs to be cooked, baked, or sautéed ahead of time and store it in separate containers. This way, you can mix and match whatever you are feeling for that day.

Another way to mix up flavors of macro bowls is with sauce. I suggest making your own, as they won’t contain preservatives and other unnecessary junk.

Macro bowls are nutritious meals composed of various grains, proteins, vegetables, and sauces, all arranged in a bowl. They offer a balanced combination of macronutrients (carbohydrates, proteins, and fats). So get creative and adapt the ingredients to suit your taste preferences and dietary requirements.

Preparation Tips:

- Cook grains and proteins in advance to save time during meal prep.

- Keep a variety of fresh and frozen vegetables on hand for easy assembly.

- Mix and match ingredients based on what you have available and your personal preferences.

- Customize portion sizes and ingredient ratios according to individual dietary needs and preferences.

Now, let’s get started. Below are some ideas for how to put together your bowls!

Choose a Base: Grains (1 serving: 1/2 cup = 20-30g carbs)

- Quinoa

- Brown rice

- Bulgur

- Cauliflower rice (for a low-carb option)

Add Protein (1 serving: 3-4oz = 25g protein)

Best to use a kitchen scale and labels for grams of protein.

- Grilled chicken

- Salmon

- Tofu (baked or pan-fried)

- Tempeh

- Chickpeas (roasted or sautéed)

- Lentils (cooked)

Fibrous Vegetables (raw, steamed, roasted, or sautéed):

Great fiber sources! Count these as free foods so add as much as you’d like!

- Kale

- Spinach

- Broccoli

- Bell peppers

- Carrots

- Zucchini

- Edamame (high in protein)

- Chickpeas (high in protein)

- Mushrooms

- Beets

- Cherry tomatoes

- Cucumber slices

- Red onion (pickled or raw)

- Radishes

- Olives

- Sprouts (alfalfa, broccoli, etc.)

Starchy Vegetables (1 serving: 1/2 cup = 20-30g carbs)

- Potatoes

- Sweet Potatoes

Include Healthy Fats (1 serving: 1TBSP = 14g fat)

Best to use a kitchen scale and labels for grams of protein.

- Avocado slices or guacamole (half avocado = 1 serving)

- Nuts (almonds, walnuts, cashews)

- Seeds (pumpkin seeds, sunflower seeds)

- Olive oil or tahini-based dressing

Garnish (Optional)

- Fresh herbs (cilantro, parsley, basil)

- Green onions

- Sesame seeds

- Crushed red pepper flakes

- Sliced chili peppers (for heat)

- Lemon or lime wedges

- Nori

Now, let’s dive into the dressings!

Here are recipes for some delicious dressings and sauces that you can use to enhance the flavor of your macro bowls:

Tahini Sauce: sweet & savory

- 1/4 cup tahini

- 2 tablespoons lemon juice

- 2 tablespoons water

- 1 clove garlic, minced

- 1 tablespoon maple syrup or honey

- Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together tahini, lemon juice, water, garlic, and maple syrup/honey until smooth.

2. Season with salt and pepper to taste.

3. Adjust consistency by adding more water if desired.

Protein: 2g, Fat: 17g, Carbohydrates: 11g

Balsamic Glaze: sweet and tangy

- 1/2 cup balsamic vinegar

- 2 tablespoons honey or maple syrup

Instructions:

1. In a small saucepan, bring balsamic vinegar and honey/maple syrup to a simmer over medium heat.

2. Reduce heat to low and let it simmer gently for 10-15 minutes until it thickens and coats the back of a spoon.

3. Remove from heat and let it cool before using.

Protein: 0g, Fat: 0g, Carbohydrates: 36g

Lemon Vinaigrette: sweet & tangy

- 1/4 cup extra virgin olive oil

- 2 tablespoons fresh lemon juice

- 1 teaspoon Dijon mustard

- 1 teaspoon honey or maple syrup

- Salt and pepper to taste

Instructions:

1. In a jar, combine olive oil, lemon juice, Dijon mustard, and honey/maple syrup.

2. Season with salt and pepper.

3. Close the jar and shake until well combined.

Protein: 0g, Fat: 14g, Carbohydrates: 6g

Greek Yogurt-based Sauce: savory & tangy

- 1/2 cup Greek yogurt

- 1 tablespoon lemon juice

- 1 tablespoon chopped fresh dill (or 1 teaspoon dried dill)

- 1 clove garlic, minced

- Salt and pepper to taste

Instructions:

1. In a bowl, mix Greek yogurt, lemon juice, dill, and minced garlic until well combined.

2. Season with salt and pepper to taste.

Protein: 4g, Fat: 0g, Carbohydrates: 7g

Peanut Sauce: sweet & creamy

- 1/4 cup natural peanut butter

- 2 tablespoons soy sauce or tamari

- 1 tablespoon rice vinegar

- 1 tablespoon honey or maple syrup

- 1 teaspoon sesame oil

- 1 clove garlic, minced

- 1 teaspoon grated ginger (optional)

- Water to thin, as needed

Instructions:

1. In a bowl, whisk together peanut butter, soy sauce, rice vinegar, honey/maple syrup, sesame oil, garlic, and ginger until smooth.

2. Add water gradually to achieve the desired consistency.

Protein: 7g, Fat: 18g, Carbohydrates: 15g

These dressings and sauces will add depth and flavor to your macro bowls. Feel free to adjust ingredients and quantities according to your taste preferences.

Enjoy your delicious and nutritious creations!