Happy Monday my friend – hope it's been a solid weekend and you're ready for the week ahead.
Let's talk about The Power Bowl™.
For me, its the most comprehensive way to nourish your body with minimal effort – and when I say minimal effort, I mean not having to think about a specific recipe.
There's this too: even though I'm someone who consumes a 100% plant-based diet, this framework truly works well for all (sensible) dietary patterns.
Here's an example of one below:
What I want from a Power Bowl™ is a bowl that's going to cover the following pillars: protein, carbs and healthy fats (your macronutrients), as well as green vegetables and fermented foods (for micronutrients and gut health support).
Let's begin the build!
- Protein: My go to's are organic tofu and tempeh; seitan is also another high-protein option that I lean into. If you aren't quite 100% plant-based, I'd be looking at leaner meats, fish and so on.
- Carbohydrates: Everyone's biggest fear (just joking). These provide energy and a means to recover and replenish glycogen post-workout. Plus they're just delicious. Sweet potatoes, white potatoes, quinoa, buckwheat, white rice (the GOAT) are some of my favourites
- Healthy fats: these help you absorb vitamins (A, D, E and K to be exact), are great for the brain and heart, and help build steroid hormones like testosterone and estrogen. Avocado, hummus, olive oil and tahini are my picks when building a power bowl
- Green vegetables: this could be either cruciferous (broccoli, kale etc) or leafy greens (spinach, chard, beet greens etc). Either way you're loading up on nutrients for brain health, immunity, skin health and so on
- Fermented foods: gut health superstars - these populate your gut with live bacteria to improve overall wellbeing. I'm locked into kimchi and sauerkraut personally, as well as tempeh
What I love most about The Power Bowl™ is that it is not only nutrient-dense, but it is simple and repeatable.
You can have 5 different Power Bowls™ in a week, and they can all be different just by cycling through all of the different options available to you.
If you read this I want you to do one thing for me: make a Power Bowl™ this week.
I'm going to start a Power Bowl movement and I want you to get involved – out of the 5 pillars, pick your favourite foods, maybe make an easy sauce/dressing of your choice, and enjoy.
Tag me as well on Instagram – I'll share my favourite ones on my story!
Stay healthy,
Jeff