Meal bowls are a fast, flexible, and nutritious way to eat well—perfect for busy days or using up leftovers. Just follow this basic formula!
Turn Every Meal into a Sensory Adventure
Elevate your cooking and make every bite more exciting by layering flavors and textures that match your personal sensory preferences. Not only does this make food more enjoyable—it can also give you a little dopamine boost and spark creativity in the kitchen.
Think of your bowl as a canvas. Mix and match elements like:
🍨 Creamy 🥬 Crispy 🥩 Chewy 🍓 Juicy 🍯 Sweet 🌿 Fragrant 🍫 Rich
And don’t forget about texture! Try combining:
🥜 Crunchy 🧀 Soft 🍬 Sticky 🍪 Crumbly 🍠 Fibrous 🍞 Chewy
By thoughtfully blending different textures and flavors, you transform a basic meal into a multi-sensory experience—one that delights your brain as much as your taste buds. It’s not just cooking, it’s culinary self-care.
STEP 1: Pick a Base (Carbohydrate or Leafy Greens)
● Brown rice, quinoa, farro, barley
● Sweet potatoes, roasted potatoes
● Couscous, noodles, or pasta
● Tortilla, flat bread
● Leafy greens (spinach, kale, arugula) or a mix
STEP 2: Add Veggies (Fresh or Cooked)
● Roasted: carrots, cauliflower, beets, broccoli, butternut squash, zucchini, asparagus
● Raw: cucumbers, shredded cabbage, cherry tomatoes
● Sautéed or steamed: bell peppers, mushrooms, green beans
🌈 Tip: Use a mix of colors and textures for flavor and nutrition!
STEP 3: Choose a Protein
Add about ½ cup (plant or animal):
● Beans, lentils, chickpeas, tofu, tempeh, seeds, nuts
● Chicken, turkey, beef, shrimp, eggs
● Canned tuna, salmon, or cooked sausage
STEP 4: Toppers
● Avocado slices, nuts/seeds, olives
● Cheese or nutritional yeast
● Dried fruit or roasted chickpeas
STEP 5: Finish with a Sauce or Dressing
● Hummus, tahini sauce, tzatziki
● Dressings: Goddess dressing, vinaigrette
● Soy sauce, liquid aminos, teriyaki, poke sauce
● Salsa, pico de gallo, pesto
● Seasoned dairy-based sauces: yogurt, ricotta, farmer’s cheese
● Creamy vegan sauces: coconut cream, blended nuts or seeds
PRO TIPS:
● Prep ahead: Cook grains, roast veggies, and prep proteins in batches.
● Mix and match: Keep a few toppings and sauces on hand.
● Balance: Try to include each food group for diversity in nutrients.
This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.
Call us at (575) 201-3344 to schedule your nutrition consultation.