After the holiday feasting and a weekend of nibbles, I was inspired to give my gut a break and give our family a cleanse and plan for a week of lunch macro bowls. Healthy & clean eating will be good for us.
Did you realize that macro bowls can be made from deconstructing most meals? They really are so easy, delicious and fresh. And top that off, they are packed with micronutrients including carbs, proteins, and healthy fats that help nourish your body. These bowls help you to choose your own adventure of healthy and delicious eating. They are very much like rice bowls giving a simplified form of balanced eating.
Researching more on how to balance macronutrients, I found this article at Nutrition Stripped a great resource. I learned that the elements of nutrition include five foundational, well-balanced portions of these macronutrients: Protein + Fat + Starchy or Sugary Carbohydrates + Non-Starchy Carbohydrates + Flavor Factor.
1. Proteins
Tempeh, beans, quinoa, and lentils (starchy-proteins), hemp seeds, nuts/seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein). Vegetarian-friendly (ovo-, pesca-, lacto-): farm fresh eggs and wild-caught fish. Animal proteins: quality sources only.
2. Non-Starchy Carbohydrates
Spinach, romaine, arugula, kale, microgreens, sprouts, mustard greens, swiss chard, bell peppers, cucumbers, zucchini, snap peas, radish, green beans, broccoli, cauliflower
3. Healthy Fats
Avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil
4. Starchy and Sugary Carbohydrates
Sweet potatoes, quinoa, millet, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie), strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
5. Flavor Factors
Fermented veggies like kimchi or sauerkraut, homemade salad dressings, kelp/dulse granules and flakes for added iodine and minerals, nutritional yeast, homemade hummus, apple cider vinegar, fresh lemon juice
Feeling a little sluggish after our delicious Thanksgiving feast and weekend, it's important to me to learn how to have healthier relationships with food day to day. With that, here is my lunch menu for the next 7 days, my "Gobble Cleanse".
Day 1: Lentils, Arugula, Avocado, Olives, Roasted Pears topped with Tahini Dressing
Day 2: Salmon, Spinach, Sesame Oil, Sweet Potato, Tossed with Homemade Ginger Dressing
Day 3: Chicken, Arugula, Romaine, Bell Peppers, Olive Oil, Wild Rice, & Lemon.
Day 4: Lentils, Kale, Spinach, Bell Peppers, Olive Oil, Apples & Apple Cider Vinegar.
Day 5: Tuna, Spinach, Arugula, Romaine, Olives, Olive Oil, Wild Rice & Lemon.
Day 6: Salmon, Bell Peppers, Spinach, Kale, Olive Oil, Quinoa & Lemon.
Day 7: Quinoa, Arugula, Avocado, Olives, Olive Oil, Strawberries & Kimchi.
I'll share all my details of prep and taste to let you know whether or not they will be recipes that I will continue to throw together for the family!
Happy, healthy...post the Gobble 'Til You Wobble, let's go!
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