This might be contradictory to say in a cookbook, but you really don’t need a recipe to create a pretty amazing lunch. In fact, some of my best tasting (and healthiest) meals are spur-of-the-moment, using whatever ingredients are on hand that day. There’s no right or wrong way to create a lunch bowl—just follow the steps and have fun.
1
START WITH GREENS
11/2 TO 2 CUPS
□ Spring mix
□ Baby spinach
□ Bok choy
□ Romaine
□ Arugula
□ Kale
2
PACK IN VEGGIES AND/OR FRUIT
□ Bell pepper
□ Cucumber
□ Tomatoes
□ Carrot
□ Beets
□ Roasted vegetables
□ Red onion
□ Strawberries
□ Blueberries
□ Grapes
□ Apple
□ Green peas
□ Corn
3
ADD 1 PROTEIN
□ Sautéed tofu
□ Hard-boiled egg
□ Rotisserie chicken
□ Taco meat
□ Steamed or grilled shrimp
□ Baked salmon
□ Shelled edamame
□ Chickpeas
□ Black beans
□ White beans
□ Kidney beans
4
ADD 1 OR 2 EXTRAS
□ Feta cheese
□ Goat cheese
□ Parmesan cheese
□ Toasted nuts
□ Dried cranberries
□ Crumbled uncured bacon
□ Olives
□ Diced avocado
5
DRESS IT
□ Any homemade or store-bought vinaigrette (see Chapter 2 for recipes; see page 76 for how to buy one)
□ Tzatziki sauce
□ Pesto, thinned with a little vinaigrette
□ Peanut sauce made with nut butter
BONUS: ADD A WHOLE GRAIN
Some days call for a lunch that’s more substantial than what even a well-planned salad bowl can provide. This is when I like to add a whole grain. Top greens with 1/2 to 3/4 cup of any cooked, slightly warm whole grain, and then proceed with the veggies and fruit, protein, extras, and dressing. Toss well, and enjoy!
LUNCH BOWL IDEAS
Greek Veggie Bowl
Spinach + Tomatoes + Cucumber + Chickpeas + Feta cheese + Tzatziki sauce
Edamame Rice Bowl
Bok choy + Bell pepper + Brown rice + Edamame + Sautéed tofu + Sesame vinaigrette or peanut sauce
Quinoa Spinach Bowl
Spring mix + Blueberries + Quinoa + Goat cheese + Walnuts + Olive oil vinaigrette
Kale–Sweet Potato Bowl
Kale + Roasted sweet potatoes + Farro + Dried cranberries + Sunflower seeds + Balsamic vinaigrette
Vegetarian Tex-Mex Bowl
Romaine + Tomatoes + Red onion + Corn + Black beans + Pumpkin seed kernels + Citrus vinaigrette