Protein bowls are wholesome meals that consist of lean protein, grains, vegetables, etc.
Those nutritious and flavorful dishes are perfect for meal prepping. They’re easy to make, and they also allow you to add a creative spin to your usual ingredients.
You can add anything to them and customize your protein bowls however you want. The best thing about them is that they can be made to fit your diet – they can be vegan, vegetarian, gluten-free, filled with meat, whole grain bowls, rice bowls, and pasta bowls, the options are endless. They’re great for lunch or dinner, and they’re the perfect healthy meal. Add protein, healthy fats, fiber, and healthy carbs, and then try out different options!
Here are some protein bowl recipe ideas you can try out! Feel free to customize them to your liking.
Asian Inspired Chicken Bowl
324 calories
Ingredients
3 oz Chicken breast, boneless, skinless, raw – 95 calories
1 cup Mixed greens – 10 calories
½ cup Mandarin oranges, canned – 47 calories
⅛ cup Cashews (cups) – 98 calories
½ cup Cabbage, shredded – 11 calories
½ cup Carrots, shredded or julienned – 22.5 calories
1 Tbsp Cilantro – 0 calories
1 Tbsp Peanut sauce – 40 calories
Instructions
Spray pan with an oil spray.
Slice chicken into small pieces.
Cook chicken pieces on medium heat for about 7 minutes, flipping slices over mid way through, until cooked through.
Chop up cilantro.
Combine all ingredients in a bowl.
No chicken? Use beef, tofu, or soybeans.
Peanut sauce: I like the Whole Food’s 365 brand, or Trader Joe’s peanut vinaigrette (in their refrigerated section). But any peanut sauce you find is fine. If you prefer to make your own, here’s a recipe: minimalistbaker.com/5-ingredient-peanut-sauce/
BBQ Chicken “Burrito Bowl”
418 calories
Ingredients
½ Avocado, small – 116.5 calories
2 cups Leafy greens, lettuce, raw – 10 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Tbsp Barbeque sauce – 25 calories
2 cups Cauliflower rice, raw (already riced) – 76 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
1 Tbsp Cilantro – 0 calories
Instructions
To make shredded chicken: Preheat the oven to 400 degrees. Place chicken in a small baking dish and cover with 1/2 inch of water; cover the dish with tin foil. Bake for 25 minutes. When done, shred with forks! Because this process can be a bit cumbersome, buying pre-shredded chicken, OR just chopping up a cooked chicken breast, is a-ok.
Mix chicken with BBQ sauce.
Spray a pan with an oil spray, add in cauliflower rice.
Stir fry for ~7 minutes or until you see a little browning.
Slice avocado.
Assemble bowl.
Beef Stroganoff Bowl
504 calories
Ingredients
½ cup Pasta, cooked – 100 calories
5 oz Beef, shaved, raw – 200 calories
½ cup Mushrooms, small, whole or sliced – 7.5 calories
2 Tbsp Sour cream – 60 calories
4 cups Leafy greens, spinach, raw – 28 calories
3 tsp Butter (tsp) – 108 calories
1 tsp Garlic, minced (tsp) – 0 calories
1 Salt, dash – 0 calories
Instructions
Cook pasta according to package instructions.
Add butter and garlic to pan, turn to low heat. Note: 3 tsp = 1 Tbsp.
Sir-fry beef for 6-7 minutes on medium-low heat, or until beef is no longer pink.
Add in mushrooms and sour cream, stirring occasionally, ~5 minutes.
Add spinach to a bowl and top with pasta, meat, and seasonings.
No beef? Use chicken, fish, beans, or tofu. No dairy? Use oil or a dairy-free version. Gluten free? Use gluten-free pasta.
Chicken Fajita Cauli Rice Bowl
393 calories
Ingredients
1 cup Cauliflower rice, raw (already riced) – 38 calories
½ Bell pepper, red – 18.5 calories
¼ cup Salsa – 16 calories
¼ Onion, red – 13.75 calories
½ Avocado, small – 116.5 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
2 slice Lime, slice – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
1 Cumin, dash – 0 calories
1 Salt,
dash – 0 calories
Instructions
Slice peppers and cube chicken.
Spray a pan with oil spray.
Stir-fry chicken for ~6 minutes on low heat, stirring occasionally.
Add in peppers and cauliflower rice for another ~6 minutes, stirring occasionally, until you see some browning with the cauliflower rice and chicken has cooked through.
Combine all ingredients in a bowl.
Top with seasonings and squeezed lime juice.
No chicken? Use tofu, fish, or beans.
Copycat SweetGreen Harvest Bowl
513 calories
Ingredients
1 Apple, small – 77 calories
1 cup Leafy greens, kale, raw – 15 calories
1 cup Leafy greens, spinach, raw – 7 calories
1 Tbsp Almonds, slivered (Tbsp) – 39 calories
½ Potato, sweet, medium, 5 inches – 56 calories
¼ cup Brown rice, cooked – 60 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
½ oz Cheese, goat – 51.5 calories
1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories
1 Salt, dash – 0 calories
Instructions
Cook rice as instructed on package.
Cut chicken into small pieces. Dice apple.
Poke holes in potato with fork on top and bottom. Microwave whole potato (not 1/2 at a time) for 4 minutes on each side. When cool, slice into bite-sized pieces.
Spray a pan with an oil spray. Cook chicken for ~8 minutes on low-medium heat, until cooked through.
Combine all ingredients.
Top with dressing and seasoning.
No chicken? Use fish, tofu, or beans. No dairy? Use a dairy-free cheese, or more almonds.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings
Greek Inspired Salmon Bowl
550 calories
Ingredients
4 oz Salmon fillet – 200 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
¼ Onion, red – 13.75 calories
1 cup Tomatoes, grape – 32 calories
2 cups Leafy greens, lettuce, raw – 10 calories
4 Tbsp Tzatziki sauce – 160 calories
1 Garlic salt, dash – 0 calories
1 Basil, dash – 0 calories
1 Oregano, dash – 0 calories
1 Pepper, dash – 0 calories
Instructions
Preheat oven to 425 deg F
Line a baking sheet with tin foil or parchment paper
Spray it with an oil spray
Bake salmon for 15 mins
While salmon is baking, dice onion, and slice tomatoes into quarters
When salmon is done, add all ingredients into a bowl
Top with seasonings
Quinoa Pineapple Chicken Bowl
479 calories
Ingredients
1 cup Broccoli – 31 calories
1 cup Pineapple, fresh chunks – 83 calories
2 Tbsp Barbeque sauce – 50 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
¼ Onion, red – 13.75 calories
½ cup Quinoa, cooked – 111 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
Instructions
Cook quinoa as package instructs.
Cube chicken, slice broccoli into small pieces, and dice onion.
Spray a pan with an oil spray. Cook chicken and broccoli for ~10 minutes on medium heat, until chicken has cooked through.
Mix all ingredients.
No chicken? Use fish, tofu, or beans.
Salmon & Quinoa Buddha Bowl
547 calories
Ingredients
4 oz Salmon fillet – 200 calories
½ Avocado, small – 116.5 calories
½ cup Carrots, shredded or julienned – 22.5 calories
½ Cucumber, medium – 21 calories
1 cup Cabbage, shredded – 22 calories
½ cup Quinoa, cooked – 111 calories
1 Seaweed snacks, single serving pack – 30 calories
1 Tbsp Sesame seeds (Tbsp) – 18 calories
2 Tbsp Red wine vinegar (Tbsp) – 6 calories
Instructions
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Chop cucumber into small pieces, cube avocado, and shred (or cut with scissors) seaweed snacks.
Combine all ingredients in a bowl and top with red wine vinegar and sesame seeds.
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Line a baking sheet with parchment paper. Spray it with an oil spray. Bake salmon filet for 15 minutes at 400 degrees F, or until flakes easily.
Shredded Chicken & Carrot Bowl
464 calories
Ingredients
1 Cucumber, small – 32 calories
1 cup Carrots, shredded or julienned – 45 calories
½ Avocado, small – 116.5 calories
2 Tbsp Peanut sauce – 80 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
¼ cup Basil, fresh – 0 calories
Instructions
To make shredded chicken: Preheat the oven to 400 degrees. Place chicken in a small baking dish and cover with 1/2 inch of water; cover the dish with tin foil. Bake for 25 minutes. When done, remove from dish and shred with forks! Because this process can be a bit cumbersome, buying pre-shredded chicken, or just cooking chicken on stove top & cutting into small pieces is a-ok!
Chop cucumber & avocado into small pieces.
Combine all ingredients.
No chicken? Use tofu or fish. No fresh basil? Go without or use the dried seasoning.
Shrimp Edamame Buddha Bowl
418 calories
Ingredients
5 oz Shrimp, fresh or frozen – 140 calories
¼ cup Edamame, shelled – 65 calories
1 Cucumber, medium – 42 calories
½ cup Carrots, shredded or julienned – 22.5 calories
¼ Onion, red – 13.75 calories
½ Avocado, small – 116.5 calories
1 Tbsp Sesame seeds (Tbsp) – 18 calories
1 Tbsp Soy sauce (Tbsp) – 0 calories
Instructions
Spray a pan with an oil spray. Stir fry shrimp on medium heat for ~7 minutes, or until cooked through.
Cook or defrost edamame if cooking from frozen.
Slice cucumber, dice, onion, and cube avocado.
Arrange food in a bowl.
Top with soy sauce, sesame seeds, and salt.
Sweet Potato Chickpea Bowl
460 calories
Ingredients
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 Bell pepper, red – 37 calories
1 Potato, sweet, medium, 5 inches – 112 calories
½ Avocado, small – 116.5 calories
1 Tbsp Pesto (Tbsp) – 60 calories
1 Salt, dash – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
Instructions
Slice pepper. Spray a pan with an oil spray and stir fry chickpeas and pepper slices for ~7 minutes, until food has heated through.
Dice sweet potato, and microwave for 6 minutes, until cooked through.
Arrange all foods in a bowl, mix together with pesto and seasonings.
No dairy? Use a dairy-free pesto, available at most stores.
Veggie, Potato Bowl with Chicken
543 calories
Ingredients
½ cup Corn, canned – 62.5 calories
½ Potato, red – 77 calories
1 cup Broccoli – 31 calories
4 oz Chicken thigh, skinless, grilled – 190 calories
½ Bell pepper, red – 18.5 calories
½ Onion, yellow – 27.5 calories
1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
1 Salt, dash – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
Instructions
Add oil to pan.
Slice pepper and onion into strips.
Cook chicken for 7-8 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally.
When flipping chicken (after the first 7-8 minutes of cooking), add in broccoli, pepper, onion, and corn
While chicken and veggies are cooking, poke holes in potato with a fork, microwave for 4 minutes on each side (8 minutes total)
Arrange all foods in a bowl, add seasonings and dressing.
No chicken? Use beans, tofu, or fish.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings
Zucchini Shrimp Bowl
338 calories
Ingredients
1 Zucchini, medium
– 33 calories1 Bell pepper, green – 27 calories
5 oz Shrimp, fresh or frozen – 140 calories
½ cup Brown rice, cooked – 120 calories
3 tsp Sesame seeds (tsp) – 18 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
Instructions
Cook rice as instructed on package, typically in a small pot with water.
Slice zucchini into coin shapes, and chop bell pepper into small pieces.
Spray a pan with an oil spray. Stir fry shrimp for 7-8 minutes, until cooked through. Drain away any excess water. Set shrimp aside in a bowl.
Re-spray the pan with an oil spray. Add in bell pepper & zucchini. Stir fry for another ~5 minutes on low-medium heat.
Add all ingredients to the bowl with the shrimp.
Top with seasonings.
Note: I like to use frozen shrimp, it lasts for months in the freezer.
Ground Turkey Bowl with Sweet Potatoes
428 calories
Ingredients
4 oz Ground turkey, 93% lean, raw – 172 calories
½ Bell pepper, red – 18.5 calories
½ Bell pepper, green – 13.5 calories
⅓ cup Cheese, shredded, mozzarella – 112 calories
1 Potato, sweet, medium, 5 inches – 112 calories
1 Cumin, dash – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
1 Salt, dash – 0 calories
Instructions
Chop bell pepper into small pieces.
Spray a pan with an oil spray, cook ground turkey and bell pepper on medium heat until cooked through, ~7 minutes.
While turkey & peppers are cooking, poke holes in potato on its top & bottom, with a fork. Microwave the potato for 6 minutes total, flipping potato over halfway through. Once cooked and cooled for a few minutes, slice in to small pieces.
Add the potato, cheese, and seasonings to the pan with the turkey and peppers. Heat through ~3 minutes. Then serve!
No dairy? Top your bowl with cubed avocado or bacon bits. No turkey? Use tofu, beans, or a meat substitute.
Ground Turkey Broccoli Bowl
352 calories
Ingredients
1 cup Broccoli – 31 calories
1 cup Cauliflower rice, raw (already riced) – 38 calories
⅓ cup Cheese, Parmesan, shaved (cups) – 111 calories
4 oz Ground turkey, 93% lean, raw – 172 calories
½ tsp Garlic salt – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
Instructions
Spray a pan with an oil spray.
Stir fry ground turkey ~10 minutes on low heat, until almost cooked through.
Add in broccoli, cauliflower rice, for ~6 minutes.
Transfer to a bowl, top with cheese and seasonings.
No meat? Use tofu. No cheese? Use bacon, avocado, or peanut sauce.
Bean & Corn Bowl
473 calories
Ingredients
½ cup Corn, canned – 62.5 calories
¾ cup Beans & legumes, black beans, cooked – 171 calories
¼ cup Quinoa, cooked – 55.5 calories
1½ cups Tomatoes, grape – 48 calories
¼ Onion, red – 13.75 calories
1 Tbsp Cilantro – 0 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
1 Tbsp Red wine vinegar (Tbsp) – 3 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
Instructions
Cook quinoa as instructed on package
Dice onion, halve tomatoes, rinse beans and corn, chop up cilantro
Combine all ingredients in a bowl, top with oil, vinegar, and seasonings
