Feeling uninspired when it comes to making dinner lately? Or maybe you’re running around trying to juggle *all the things* and don’t have time to follow a complicated recipe? The power bowl is the perfect option for any fitness enthusiast!
A power bowl is a complete one-bowl meal that balances all the major nutrients athletes need. These nutrient-packed bowls are easily customizable towards your goals, calorie needs, taste preferences, and grocery budget.
As a dietitian and running/triathlon coach, I’m excited to show you exactly how to build the perfect power bowl for athletes. Find tips on ingredients, combinations, and portions to match your training needs!
The 5 Components of a Perfect Power Bowl
Use this simple fitness-friendly formula to build a balanced bowl every time. Each of these components plays a role in supporting your athletic goals.
1. Carbohydrates: Energy for Training
Carbohydrates are the body’s primary source of energy to fuel exercise. When you are doing intense exercise, your body prioritizes carbohydrates as a fuel source. During moderate exercise, your body is able to use more fat but still use some carbohydrates as well.
It’s very important that athletes get enough healthy carbs each day for optimal performance. Prioritize complex carbs for sustained energy and choose faster-digesting carbs if you’re eating closer to training.
Include 1-2 of these as an energy-boosting base for your bowl:
- Rice
- Quinoa
- Potatoes
- Sweet potatoes
- Pasta
- Corn
- Grits
The portions of these will depend on your individual training routine, gender, muscle mass, and any medical issues. You can easily adjust portions up or down depending on your needs!
2. Protein: Muscle Repair and Recovery
Protein is essential to support muscle repair and recovery after workouts. It is also quite satiating, meaning it helps you stay full longer.
Many people do get enough protein throughout the day, but it’s often uneven – meaning little at breakfast, some at lunch, and most at dinner. Instead, it’s best to spread your protein intake out more evenly throughout the day when possible. (If you’re curious about best ways to do this, see my 3-1-1 plan to get 100 grams of protein each day.)
Include 1-2 of these in your bowl:
- Chicken
- Turkey
- Canned tuna
- Salmon
- Eggs
- Tofu
- Beans
- Lentils
- Cottage cheese
- Greek yogurt
Similar to carbohydrates, portions will depend on individual factors. For context, most active folks need somewhere between 1 to 2.4 grams of protein per kilogram of body weight (around 0.4 to 1 gram per pound). An easier way to think about this might be to aim for 20-40 grams of protein at each meal, and around 10-20 for snacks.
3. Green Veggies: Micronutrient Powerhouse
Green veggies, especially leafy greens, provide fiber, hydration, phytochemicals, and key vitamins and minerals. They add volume and nutrition without many calories.
Add as many as you’d like to your bowl:
- Spinach
- Arugula
- Kale
- Romaine
- Spring mix
- Microgreens
- Bok Choy
- Mizuna
These can be added cooked or raw, depending on your preferences and the type of green veggie.
4. Extra Veggies: Fiber and Phytonutrients
Beyond leafy greens, a variety of colorful veggies adds more fiber, antioxidants, and phytonutrients to support recovery and overall health.
Add as many as you’d like to your bowl:
- Cauliflower
- Bell peppers
- Carrots
- Beets
- Cucumbers
- Zucchini
- Tomatoes
- Mushrooms
- Butternut squash
- Onions
For most power bowls, I like the flavor of cooked veggies, but certain options – like tomatoes – can obviously be nice raw.
5. Flavor Boosters: Taste!
This is where you get to customize your bowl and mix things up each week. You can experiment with a variety of flavors, as well as different textures with certain add-ins. Flavor boosters can include sauces, seasonings, toppings, and more.
Here are some creative ideas for your bowl:
- Avocado or guacamole
- Kimchi
- Nuts or seeds
- Vinaigrette
- Hummus
- Pesto
- Yogurt-based dressing
- Fresh herbs (i.e. cilantro, parsley, basil, etc.)
- Citrus juice or zest
- Sriracha or hot sauce
- Peanut sauce
- Salsa
- Teriyaki or soy sauce
- Cheeses (feta, blue cheese, cheddar, etc)
Power Bowl Recipe Ideas
Need inspiration? Try one of these tasty bowl formulas:
- Southwest Bean Bowl: Rice, beans, romaine lettuce, corn, sauteed peppers and onions, salsa verde, avocado, cheddar
- Salmon and Cucumber Bowl: Rice, salmon, seaweed, cucumber, edamame, sesame seeds, soy sauce, sriracha mayo
- Mediterranean Shrimp Bowl: Farro, garlic-sauteed shrimp, arugula, cherry tomatoes, cucumber, olives, feta, dill, vinaigrette
- Turkey Hash Breakfast Bowl: Sweet potatoes, ground turkey, spinach, peppers, onions, seasonings, avocado
- Blackened Fish Bowl: Rice, blackened white fish (i.e. cod; haddock), spinach, okra, peppers, cilantro, avocado crema
- Kimchi Pulled Pork Bowl: Rice, pulled pork (plain, not BBQ), lettuce, shredded carrots, edamame, pickled red onions, cilantro, kimchi, sriracha mayo
- Vegan Lentil Quinoa Bowl: Quinoa, sweet potatoes, lentils, carrots, onion, cabbage, green onions, cilantro, avocado, peanut sauce
- Scallops and Cheesy Grits Bowl: Grits, scallops, spinach, balsamic cherry tomatoes, cheddar
- Soy Beef Bowl: Rice, lean ground beef, broccoli, cauliflower rice, green onions, soy-based sauce
- Tuna Potato Bowl: Roasted potatoes, canned tuna, spinach, cherry tomatoes, red onion, honey mustard dressing
- Beet Pasta Bowl: Rotini pasta, chicken, microgreens, roasted beets, red onion, sun dried tomato pesto, feta
- Smoked Salmon Breakfast Bowl: Roasted potatoes, smoked salmon, scrambled eggs, sauteed spinach, red onions, feta
Tips for Meal Prep
One of the best things about these bowls is you can meal prep a bunch of the ingredients in advance, then mix and match throughout the week. Here are a few tips:
- Batch cook grains and proteins at the start of the week. These will stay good for up to 4 days in the refrigerator, or you can freeze for longer storage. Some people prefer to cook one of each and just mix up the veggies and sauces; others prefer to cook 2 of each to have more variety.
- To save time, you can always buy a pre-cooked rotisserie chicken from the supermarket and use that as one of your protein sources. Other good time-saving proteins include canned beans, canned tuna, and quick-cooking proteins like shrimp.
- Chop veggies ahead of time. If you have enough time, you can also roast a few batches of veggies ahead of time. Frozen bags of veggies are also very convenient for cooking quickly, whether in the microwave or on the stovetop.
- Keep sauces and add-ins separate until ready to eat to prevent sogginess.
- Use mix-and-match combos to avoid boredom.
The Bottom Line
Power bowls are a simple and effective way to fuel your training and support your health. By doing some batch preparation in advance, you can make it easy to have a quick lunch or dinner on the table. And with the right combination of carbs, protein, and veggies, you’ll get the nutrients you need to stay energized and recover faster!
- Oreo Overnight Oats - July 3, 2025
- How to Build a Fitness-Fueling Power Bowl - July 2, 2025
- High Protein Iced Sweetpotato Latte - July 1, 2025
Leave a Reply