Protein Packed DIY Bowls

I am working really hard to get my protein in every day so I keep my muscle mass. If you need to know how much protein YOU need check out this video How Much Protein Do Us Women Over 50 Need? I also don’t like to spend much time cooking so I put together protein bowls for breakfast, lunch and dinner. They’re simple to do if you follow these steps.

Step 1 Make the Base. Pick any of the following

  • 1/2 cup brown rice (2.5g protein)
  • 1/2 cup quinoa (4g protein)
  • 1/2 cup farro (2.5 g protein)
  • 1/2 cup couscous (2.5 g protein)

Step 2 Add a veggie or 2 or 3. You choose or pick from these higher protein veggies:

  • 1 cup Brussel sprouts (5.4g protein)
  • 1 cup kale (2g protein)
  • 1 cup spinach (0.9g protein)
  • 1 cup collard greens (1.1g protein)
  • 1 cup broccoli (2.5g protein)
  • 1 cup asparagus (2.9g protein)

Step 3 Add a protein. Pick any of the following:

  • 1/2 cup chicken or turkey (19g protein)
  • 1/2 cup salmon or fatty fish (20g protein)
  • 1/2 cup beef (21g protein)
  • 1/2 cup lentil (9g protein)
  • 1/2 cup chickpeas, pinto beans, kidney beans (~18g protein)
  • 1/2 cup tofu (10g protein)
  • 1/2 cup edamame (8g protein)
  • 1 egg (6g protein)

Step 4 Add cheese (if you can tolerate it):

  • 1 oz. feta (4g protein)
  • 1 oz. parmesan (11g protein)
  • 1 oz. mozzarella (8g protein)
  • 1 oz. cheddar (7g protein)

Step 5 Top with any these high protein options:

  • 1 Tsp chia seeds (4.7g protein)
  • 1 Tsp poppy seeds (1.6g protein)
  • 1 Tsp peanuts (2g protein)
  • 1 Tsp any other nut (2-6g protein)

Step 6 Assemble, add your favorite dressing, salsa or sauce and enjoy! Here’s an example of one I love:

  • 1/2 cup brown rice (2.5g protein)
  • 1 cup sautéed spinach (0.9g protein)
  • 1/2 cup sautéed mushroom (1g protein)
  • 1/2 cup tomatoes (1g protein)
  • 1/2 cup diced chicken (19g protein)
  • 1 Tsp peanuts (2g protein)
  • Drizzled with my favorite teriyaki sauce (this has sugar but no High Fructose Corn Syrup) OR try this Simple Miso Dressing
  • THAT”S 25 grams of protein!

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