Cooking for 1 or 2: Power Bowls to Help You Power Through Your Day

Cooking for one or two can be challenging. Many of the recipes that you find online or in cook books make 4, 5 or even 6 servings. Sometimes, this is simply too much food. But it can also be difficult to find meal inspiration without the guidance of a recipe. Fear not! Power bowls are an easy alternative to using a traditional recipe that can be customized to fit your needs and taste preferences.

    Power bowls are customizable bowls that use four main building blocks to create a beautiful, nutritious meal. To build a power bowl, you’ll need the following four building blocks:
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1. Complex Carbohydrates 
2. Vegetables
3. Protein
4. Heart Healthy Fats

    You may be wondering, where do I find these building blocks? Great question!
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Complex Carbohydrates

Complex carbohydrates are found in minimally processed grains and starchy vegetables. These foods are high in fiber, so they are more filling than foods that are more processed. They also take longer for our bodies to digest, which can help to keep blood sugars stable. Foods that are rich in complex carbohydrates serve as a great base for a power bowl because they are hearty and filling. Try the following foods as the base of your power bowl:

• Brown Rice
• Quinoa
• Sweet Potato or Yam (Roasted w/ olive oil or baked)
• Winter Squash (i.e. butternut squash, pumpkin, acorn squash)
• Bulgur Wheat 
• Barley 
• Wild Rice 
• Corn ​

Protein

Vegetables

Vegetables don’t have to be boring. Vegetables not only offer vitamins and minerals, but they also will pack your bowl with delicious flavors and textures. If you’re looking for something simple, add a handful of mixed greens, such as spinach, arugula, and baby kale. Another option is to add some cooked veggies. For something quick, try steaming vegetables, such as broccoli, cauliflower and carrots. For extra flavor, try oven roasting or  grilling your veggies. ​

Eating protein-rich foods can help you to feel fuller for longer. There are lots of options when it comes to protein-rich foods, including both plant-based and animal sources. Choosing a plant-based protein, like beans, lentils or tofu, adds a boost of added fiber which can help to support gut health. If you eat eggs, you can top off your bowl with a scrambled, fried, hard boiled, or poached egg. If you’re a meat eater, aim for lean choices such as white meat poultry or fish. 

Plant-Based Protein	Animal Sources
Lentils	Eggs (scrambled, fried, hard boiled, poached, etc.)
Beans (Pinto, Black, Garbanzo, etc.)	Chicken or Turkey Breast
Tofu	Fish (salmon, tuna, cod, tilapia, halibut, mahi-mahi, etc.) ​
Tempeh	Cheese (1 ½ oz. hard cheese) ​
Seitan	Pork Loin
Edamame	Greek Yogurt ​(use as a topping to mimic sour cream)

Heart Healthy Fats

Heart healthy fats support a variety of functions in the body, such as eye health, brain function, bone and joint health, and skin health. Try topping off your power bowl with one of the following heart healthy fats:

• Olives 
• Avocado
• Nuts/Nut Butters
• Sunflower Seeds 
• Pumpkin Seeds
• Olive Oil
  • Here are some homemade salad dressings that contain heart healthy fats:
    • Basic Vinaigrette (plus variations)
    • Olive Oil & Lemon Dressing 
    • 7 Basic Vinaigrette Recipes  ​

Suggested Flavor Combos

The beautiful thing about power bowls, is that they are customizable to fit your taste preferences and they can often be assembled with simple ingredients that you may already have on hand. Here are some flavor combinations that you may enjoy: ​

• Mediterranean-Inspired Power Bowl:  
  • Bulgur Wheat (Complex Carb) 
  • Mixed Greens (Veggies) 
  • Garbanzo Beans (Protein) 
  • Olive Oil & Lemon Vinaigrette (Heart Healthy Fat)
  • Feta Cheese (Extra flavor) 

• Mexican-Inspired Power Bowl:  
  • Brown Rice (Complex Carb) 
  • Black Beans (Protein) 
  • Sauteed Bell Peppers, Onions, Mushrooms (Veggies) 
  • Avocado (Heart Healthy Fat) 
  • Salsa (Extra Flavor) 

 

• Fall-Inspired Power Bowl:
  • Quinoa (Complex Carb) 
  • Mixed Greens (Veggies) 
  • Roasted Carrots, Parsnip, Beets, Squash (Veggies & Complex Carb) 
  • Steamed Lentils (Protein) 
  • Balsamic Vinegar & Olive Oil (Healthy Fat) 
    
  • Feta Cheese or Goat Cheese (Extra Flavor)  

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Here are some photos of power bowls we have made at home. On the left is a bowl with bulgar wheat, roasted veggies, a veggie sausage patty, and avocado. On the right is a bowl with bulgur wheat, roasted veggies, hummus and sunflower seeds. 

Additional Links & Resources 

• One Dish Kitchen: 300+ Recipes for One 
  
• Allrecipes: Cooking for One 
  
• Tips for Cooking for One 
  
• Reducing the Size of Recipes