Hello ,
Do you ever get stuck wondering what to eat for lunch? Sometimes the hardest part isn’t the cooking—it’s the planning.
That’s where the Build-a-Bowl method comes in. It’s a simple, mix-and-match formula that makes creating healthy, diabetes-friendly lunches quick and stress-free.
✨ The Build-a-Bowl Formula
Think of your lunch bowl as a puzzle with four pieces:
- Protein (palm-size) → chicken, fish, tofu, beans, eggs, or turkey.
- Veggies (½ your bowl) → leafy greens, roasted peppers, cucumbers, broccoli.
- Smart Carbs (fist-size) → quinoa, sweet potato, brown rice, whole-grain pasta.
- Healthy Fats (thumb-size) → avocado, olive oil, nuts, seeds, or hummus.
When you put these together, you get a meal that’s filling, flavorful, and blood-sugar friendly.
🥑 Real-Life Bowl Ideas
- Mediterranean Bowl: grilled chicken, quinoa, cucumbers, tomatoes, olives, and olive oil.
- Southwest Bowl: black beans, roasted sweet potato, bell peppers, avocado, and salsa.
- Salmon Power Bowl: baked salmon, brown rice, steamed broccoli, sesame seeds, and a drizzle of tahini.
- Egg & Veggie Bowl: hard-boiled eggs, spinach, cherry tomatoes, chickpeas, and a sprinkle of feta.
✅ Try This Today
Build your own bowl by choosing one food from each category (protein, veggie, carb, fat). Keep it simple—you don’t need a recipe, just the formula! Take a picture of what you built and post it on our facebook page.
💌 This Week’s Challenge:
Plan two Build-a-Bowl lunches for this week. Write them out before you grocery shop to make sure you have the ingredients ready.
With bowls full of goodness,
Astrida
Your Dietitian @
Diathrive Nutrition, LLC
www.diathrivenutrition.com
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