How to make a MACRO BOWL

What is a “macro bowl” and how do I make one? Read on for some quick tips!

So you’ve probably heard the term Macro bowl before, but you may be unsure of what it really means. Basically, it is a method of creating a bowl that includes all of the macronutrient groups: proteins, fats and carbohydrates. I also like to make sure my macro bowls contain a wide range of micronutrients but I guess a MacroMicro bowl doesn’t sound as catchy!

Here are some easy steps to create your perfect Macro bowl that suits your requirements! Scroll to the bottom for a video explaining exactly how to make a macro bowl plus 3 healthy recipe ideas!

STEP 1: LEAFY GREENS

I like to start off all of my macro bowls with a bed of leafy greens (preferably dark leafy greens such as spinach, kale or silverbeet) as they contain good amounts of iron and other essential nutrients!

Photo by petra cigale on Unsplash

STEP 2: GRAINS

This is where you get the bulk of you carbohydrates from in the meal (along with the vegetables). I like to choose healthy, whole grains that release energy slowly into your body. Grains like rice, quinoa, buckwheat and barley are all great choices. Wholegrains are really important to include in your meals as they are naturally high in fibre, helping you feel full and satisfied — which makes it easier to maintain a healthy body weight.

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STEP 3: PROTEIN

And here is the macronutrient that everyone raves about (especially for vegetarians and vegans)... protein! Unknown to many, there is actually a wide range of protein sources to choose from even if you are vegan! My favourites include:

• tempeh (pictured below)
• tofu
• lentils
• all types of beans (pinto, black beans, kidney beans, cannellini beans)
• chickpeas
• mock meats and seitan (these are processed so I wouldn’t suggest having these every day, but a great option to mix it up every now and then!)

Photo by Ella Olsson on Unsplash

STEP 4: VEGETABLES

Here you can add whatever fresh or cooked vegetables you enjoy. I would recommend using a mix of starchy vegetables such as potato/sweet potato, and non-starchy vegetables like capsicum, zucchini and cucumber.

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STEP 5: HEALTHY FATS

You may be thinking, why do I want to add fat to my meal? The reason why fat is a macro-nutrient, and why it is required to be consumed daily, is because many vitamins, such as vitamins A, D, E, and K are only absorbed effectively when consumed with higher-fat foods. This is not to say you should go start eating deep-fried foods to get the fat in, but rather to eat a portion of healthy fat with each meal. Ingredients such as avocado, olive oil, coconut and nuts are great sources of healthy fat.

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STEP 6: TOPPINGS

Here is where you can really let your imagination run wild and add in anything that makes the bowl taste delicious for YOU. If you are into it, adding a fermented food such as sauerkraut or kimchi is highly nutritious as they contain good bacteria which aids with digestion and maintaining a healthy gut. But if they don’t float your boat, add some fresh herbs (i.e. mint, coriander, parsley), pickled veg, or even some seaweed if you are making a sushi bowl!

Photo by André Lergier on Unsplash

STEP 7: SAUCES/MARINADES

Ok, so you don’t want to overdo it on the sauces because often dressings are what turns a healthy salad into a highly caloric salad (dressings that overdo it on the oil are not so great!). BUT we often need a good sauce to take the bowl to the next level so here are some healthy options:

• soy sauce
• soy sauce mixed with a little sesame oil
• miso dressing: miso paste mixed with soy sauce and maple syrup
• miso mirin marinade: 3 tbsp mirin with 3 tsp miso paste
• ginger dressing/marinade: soy sauce with minced ginger and maple syrup
• hummus (random but works really well as a dressing + it is high protein!)
• guacamole — turn the healthy fat into a dressing!
• satay dressing: 1 heaped tsp peanut butter mixed with 1/2 tsp hoisin and 1 tbsp water
• balsamic vinegar with a little bit of EV olive oil
• EV olive oil
• Lemon or lime juice

Photo by GoodEats YQR on Unsplash

I hope this article helps you to make your own macro bowl at home! It is really very simple after you get the hang of it, you will be cooking up a storm and trying out different flavour combinations that work for you!

Check out my video below where I show you how to make 3 healthy macro bowls!

Until next time xx