The Ultimate Buddha Bowl Meal Prep Guide
- Admin
- Jan 29, 2017
- 3 min read
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For the last two years, I have been and still am overly obsessed with random bowls of protein, veggies, nuts and seeds. These bowls are such an easy way to incorporate a healthier way of living into our busy lives. Perfect for using your leftovers, making super simple lunches and quick and easy dinners. In an average week, I would probably spend 10+ hours on cooking breakfast, lunches and dinners and on weeks I'm batching and making recipes and food photo shoots I can spend as much as 30+ hours just preparing for my blog. This guide for me is helping me reach a new 2017 goal; to spend more time on myself and writing on my blog while maintaining a healthy and balanced diet.
For this guide, I have wanted to make it as simple as possible. Breaking up ingredient ideas into categories and adding an amount to keep you on your healthy journey. This guide is based off how much of these foods I eat when I am looking to move some extra kilo's with a low carb detox and to reduce bloating.
Having a guide like this is also really beneficial for those of you who may not like the traditional way of "meal prepping" with the same meals premade into containers each week. My meal prep now consists of prepping 1-2 cups of quinoa or brown rice, roasting a big tray of veggies and precooking taco infused turkey mince or seasoned chicken breast. I then, place these in containers in the fridge, and when I'm ready for dinner measure out amounts of the foods, I feel like eating that day.
It helps increase the varieties of foods your eating and brings a bit more fun into your meal prep regime. So I hope you like this different style of meal prepping! Feel free to print out the above image and place it on your fridge to help you with your food prep journey.
Here's some ideas of ingredients to incorporate into your Buddha Bowls!
LEAFY GREENS ( 1 CUP EVERYDAY )
Adding one cup of leafy greens to your meal prep bowls is a perfect way to incorporate more greens into your diet! Cos lettuce makes a great crunch or a leafy green like rocket will give you a peppery taste to your bowl.
COS LETTUCE
ROCKET
SPINACH
WATERCRESS
KALE
SWISS CHARD
ROMAINE LETTUCE
PROTEIN ( 100G EVERYDAY )
The following lists contains animal and vegan types of proteins! My personal favourites are oven roasted chicken breast with some nice seasoning or turkey mince infused with taco seasoning. Anything with taco seasoning in my kitchen wins every single time. It gives great flavour and spices up any meal prep dish. From my training regime, I try to incorporate 100g of protein into all of my lunch and dinner meal ideas.
CHICKEN BREAST
TURKEY MINCE
BOILED EGGS
TUNA
SALMON
LENTILS
TOFU
BLACKBEANS
COMPLEX CARBS ( 100G TRAINING DAYS )
Everyone loves carbs. Sadly, it's true. For my training regime, I am not restricted to complex carbs on training days for that extra boost of energy. But, seriously, it saddens me. I have to exercise to enjoy a hundred grams of roast pumpkin or sweet potato mash haha. However, to shred my dad bod for our overseas trip in July, I need all the help I can get so here we are with this blog. My personal favourites are roasted pumpkin, corn, quinoa cooked in chicken or vegetable broth and sweet potato! Delish!
SWEET POTATO
BROWN RICE
QUINOA
CORN
ROAST PUMPKIN
LENTILS
KIDNEY BEANS
CHICKPEAS
VEGETABLES ( 150G EVERYDAY )
Vegetables! Yum! I am the type of person who will eat all the veggies first when I get my dinner! I don't know why, perhaps my parents drilled it into my mind as a child but 150g of vegetables per lunch or dinner is super easy for me! There are so many more veggie out there, these are just a few of my personal favourites.
CARROT
ZUCCHINI
BROCCOLLI
CAULIFLOWER
CAPSICUM
SNOWPEAS
BEANS
CABBAGE
TOPPINGS ( 2 TBSP. SPARINGLY )
These toppings are meant to be used sparingly! If I had it my way, I would add a whole avocado to my buddha bowl but I need to shake this muffin top so hence why these are better used sparingly! They of course are healthy fats, but they're still fat minus the spring onion, mint and micro herbs - but you get the picture. The herbs and spring onions are there for an added flavour boost hence why they are best used sparingly!
AVOCADO
PEPITAS
SESAME SEEDS
PINENUTS
ALMONDS
MINT
MICROHERBS
SPRING ONION
SAUCE ( 2 TBSP. SPARINGLY )
Sauces are optional and best used sparingly in your buddha bowls. My favourite is balsamic vinegar! I love love love it! But you can choose any sauce you like, as long as you are aware that some in the market contain a lot of sugar so always read the labels!
BALSAMIC VINEGAR
LEMON JUICE
LIME JUICE
TAHINI
COCONUT AMINOS
OLIVE OIL
MUSTARD
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