7 Best Protein Bowl Recipes For Cutting & Bulking

Protein bowls have exploded onto the scene, with everyone from foodies to fitness junkies adding them to their eating routine. They’re an incredible option for a fast meal on-the-go, and when made well, they’re nutritious and attractive too.

That is why it’s no surprise that those that want to save lots of a while through the week wish to add a protein bowl to their weekly meal prep. But what exactly goes right into a protein bowl, and the way do you ensure you are getting probably the most out of them?

In this text, we’ll discuss what makes a nutritious protein bowl, methods to adjust them to your specific fitness goals, and leave you with multiple great recipes for protein bowls.

Table of Contents:

• What Is A Protein Bowl?
• 7 Best Protein Bowl Recipes For Cutting & Bulking
• Are Protein Bowls Good For You?
• Advantages Of Protein Bowls
• Methods to Make A Healthy & Delicious Protein Bowl
• How You Can Use Protein Bowls To Lose Weight
• How You Can Use Protein Bowls To Gain Muscle
• FAQs

What Is A Protein Bowl?

A protein power bowl is an entire, balanced meal consisting of protein, grains, and vegetables. These colourful bowls use leafy greens, lean protein, and fiber to assist keep you feeling full longer.

Good protein bowl recipes are easy to make and might be comprised of a big selection of ingredients, making them one in all our favourite meals for all our weight-loss and muscle-building goals. We’re about to get right into the recipes, and there may be actually something here for everybody!

Whether weight reduction, muscle constructing, or simplicity are your goal, there may be a protein bowl here for you!

4 Protein Bowl Recipes For Weight Loss

If weight reduction is your goal, try these 4 delicious recipes.

1) Basic Vegetarian Protein Bowl:

This easy recipe is gluten-free and only takes about three minutes to arrange, making it the right high-protein meal for lunch or in your meal prep container on the go. And if meal prep is something you do frequently, ensure you take a look at our article on the 9 Best Meal Prep Bags.

These are probably the most basic ingredients, so we recommend you add in your favorite healthy foods so as to add flavor and extra macros. That is where your goals and private preferences are available in, as all of this stuff might be interchanged with other types of proteins, grains, and vegetables. 

You could possibly even turn this right into a muscle-building bowl, depending on the ingredients you choose.

Ingredients:

• ½ cup cooked black beans (drained and rinsed)
• ¼ cup chopped bell peppers
• ¼ cup chopped cherry tomatoes
• ½ ripe avocado, chopped
• 2 tbsp. selection of crumbled cheese, like feta or goat cheese
• ½ lemon to juice over the bowl

Directions:

1. Mix the black beans, bell peppers, cherry tomatoes, avocado, and cheese in a big dinner-sized bowl.
2. Squeeze the fresh lemon juice over the bowl.
3. Add salt, pepper, or garlic powder for added flavor.
4. Stir the bowl and serve.

This recipe yields one serving. The macro breakdown for this bowl is 265 calories, 11 g of protein, 12g of fat, 33 g of carbs, and 10g of fiber. 

2) Peanut Tofu Bowl:

This delicious, Chinese-inspired vegetarian bowl could have you drooling and serve you a healthy dinner. And with one serving size of just over 500 calories and over 20 grams of protein, it’ll keep you satiated, which is crucial if you’re weight-reduction plan!

Ingredients: 

• 16 oz extra firm tofu, pressed and drained
• 2 cups cooked brown rice
• 1 cup shredded carrots
• 2 cups spinach leaves
• 2 cups broccoli florets
• 2 teaspoons olive oil or additional sesame oil, divided
• 1 cup chickpeas (drained and rinsed)
• Salt and pepper

Homemade Peanut Sauce:

• 1-2 tbsp. toasted sesame oil
• ¼ cup low-sodium soy sauce
• ¼ cup 100% pure maple syrup
• 2 tsp. chili garlic sauce
• ¼ cup creamy or crunchy peanut butter

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Chop the tofu into cubes. Place the cubes in a single layer onto a non-stick pan (or frivolously spray) and cook for 25 minutes. Place in a bowl after they’re done cooking. 
3. Whisk together the five ingredients for the peanut sauce until creamy and smooth. Add half of the sauce to the tofu to marinate while preparing the opposite ingredients. 
4. Toss the broccoli with 1 teaspoon of sesame or olive oil and a pinch of salt and pepper. Place within the oven and roast for 20 minutes until just tender.
5. Heat remaining olive or sesame oil in a big, non-stick skillet over medium heat. Slowly add within the tofu and marinating sauce, cooking until crispy and golden browned, or about 3-4 min.
6. Once cooking is complete, assemble by dividing the brown rice amongst 4 bowls. Top each bowl with ¼ cup of shredded carrots, ½ cup of spinach leaves, ¼ of broccoli, ¼ cup of garbanzo beans, and just a few pieces of tofu. Drizzle the bowl with the remaining peanut sauce.

This recipe will prepare 4 servings, so be sure you scale down the ingredients if preparing smaller portions. Each bowl has 534 calories, 23g of protein, 25g of fat, 61g of carbs, and 7g of fiber.

3) Egg And Veggie Breakfast Protein Bowl:

Breakfast is our favourite meal of the day, but it surely’s also a very powerful in the case of burning fat. Eggs contain the entire essential amino acids and BCAAs to assist construct muscle and burn fat. Mix in some healthy, fat-burning greens, and you’ve gotten the right protein breakfast bowl to start out your day.

Fascinated with more great breakfast recipes? Try these 3 Easy Protein Pancake Recipes!

Ingredients: 

• 2 tsp. extra-virgin olive oil
• 1 egg
• Salt and pepper
• 2 cups raw leafy greens
• ½ lemon to squeeze fresh juice

Directions:

1. Prepare the pan by coating it with olive oil over medium heat.
2. Crack one egg into one side of the pan and cook to your required method. Season with salt and pepper as desired.
3. While the egg is cooking, add the greens to the opposite half of the pan. Cook until the greens are only wilted or the vegetables are warm. 
4. Drizzle the fresh lemon juice over the greens and a pinch of salt. Stir and transfer to a serving bowl.
5. Once the egg is cooked, place it on top of the greens. Garnish with additional toppings of your selection, corresponding to avocado, shaved parmesan, or other healthy toppings.
6. Serve immediately while the eggs are hot.

This straightforward breakfast bowl is probably the most basic, and we encourage you so as to add healthy toppings. For the bowl with none additional toppings corresponding to avocado or bacon, there are 167 calories, 8g of protein, 3g of fat, 3g of carbs, and 1g of fiber.

4) Mexican Chicken Protein Bowl:

Ditch the fast-food options and take a look at this delicious Mexican chicken protein bowl for an incredible fat-burning meal. Another key items that might be added include sliced avocado, homemade guacamole, salsa, chopped cilantro, lime juice, chopped Jalapenos peppers, or Greek yogurt instead of sour cream.

This chicken protein bowl takes just half-hour to prep and is under 350 calories per serving, making it perfect for weight reduction. 

Ingredients: 

• 2 boneless skinless chicken breasts cut into thin filets
• ½ cup rice
• Olive oil spray
• 1 tbsp. homemade taco seasoning or store-bought
• 1 cup water
• 1 tsp. salt
• 1 lime juiced
• 1 15 oz. can of black beans, drained and rinsed
• ¾ cup frozen corn thawed
• 1 head of romaine lettuce chopped

Directions for Taco Chicken:

1. Sprinkle the taco seasoning over the chicken.
2. Prepare by heating to medium and spraying with olive oil.
3. Add the chicken to the new pan and cook for 5-8 minutes on both sides, or until cooked
4. Move to a plate and chop.

Directions For Lime Rice:

1. In a small pot or rice cooker, add rice and water.
2. Bring to a boil on high heat. Lower heat to low, cover, and cook until the water soaks into the rice, about half-hour. (Or follow rice cooker directions)
3. Remove the pot from the warmth and add the rice to a medium bowl.
4. Add the salt and lime juice to the bowl and toss them together.
5. Add the beans, corn, chicken, lime rice, lettuce, and toppings to the containers. 

This recipe will yield three chicken protein bowls, each serving containing 333 calories, 39 g of protein, 3 g of fat, 37 g of carbs, and almost 3 g of fiber. 

3 Protein Bowl Recipes for Constructing Muscle

To pack on some serious size, mix these protein bowls with an incredible workout split.

1) Chicken With Creamy Avocado Bowl:

With ingredients like chicken breast, avocado, tomatoes, and cucumber, it is a fresh-tasting meal that may hit the spot for lunch and dinner!

Ingredients: 

• 1 cup cooked freekeh
• 8 oz cooked boneless, skinless chicken breast
• 1⁄4 cup plain fat-free Greek yogurt
• 1 ripe avocado, halved, pitted, and chopped into 2-inch pieces
• 20 cherry tomatoes, halved
• 1 cup cucumber, thinly sliced
• 1⁄2 tsp. salt
• Juice of 1 fresh lime
• Pinch of chili powder, or more, if desired

Directions:

1. Divide the freekeh into two bowls as the bottom.
2. Add the chicken, cucumber, and tomatoes into the bowls and blend thoroughly.
3. To make the avocado cream, mix avocado, yogurt, salt, lime juice, and chili powder in a blender or food processor. Mix for about 45 seconds or until smooth.
4. Dollop each bowl with the avocado cream.

This recipe offers you two bowls which might be full of protein, each serving containing 537 calories, 48 g of protein, 20g of fat, 45 g of carbs, and 14 g of fiber. 

2) Steak And Spaghetti Squash With Garlic Mushroom Sauce:

While this recipe may sound complex and difficult, it’s slightly easy to make and definitely definitely worth the effort.

Steak is important to constructing muscle, because it’s wealthy in protein, iron, and vitamins. It also takes longer to digest, which helps keep your protein synthesis elevated longer and helps you are feeling full longer as well. 

Ingredients: 

• 1 cup cooked quinoa
• 8 oz. cooked sirloin suggestions, sliced thin (or other lean beef)
• 2 cups cooked spaghetti squash, divided
• 2 tsp. olive oil
• 8 oz. sliced white button or baby Bella mushrooms
• 2 cloves minced garlic
• 2 tbsp. reduced-sodium beef broth
• 1⁄2 tsp. salt
• 1⁄8 tsp. dried thyme

Directions: 

1. Divide quinoa between two microwavable bowls. 
2. Top each quinoa bowl with 4 ounces of steak and 1 cup of spaghetti squash. Put aside.
3. Place olive oil in a big skillet over medium-high heat. 
4. Add mushrooms and garlic. Sauté until mushrooms are soft, about 7 minutes. 
5. Reduce heat to medium. Add broth, salt, and thyme. Toss to mix and cook for an additional 2 minutes. Cover and keep warm.
6. Warm the quinoa/steak mixture within the microwave or on a baking sheet. Mix the 2, and top each bowl with equal amounts of warm mushroom sauce.

This recipe will provide two servings, each having 390 calories, 35 g of protein, 18 g of fat, 21 g of carbs, and 4 g of fiber.

3) Korean Tuna Protein Bowl:

This easy recipe takes only five minutes to make and is an incredible muscle-building meal. Tuna is a staple in the vast majority of high-protein diets, because it is a high protein low fat food that also incorporates zero carbs. This straightforward recipe takes only five minutes to make and can leave you satisfied for hours. 

Ingredients:

Korean Tuna Salad:

• 8 ounces tuna
• 1 tbsp. mayonnaise (can substitute for mashed avocado or Greek yogurt)
• 1 tsp. gochujang sauce (can substitute with red pepper flake mixture or chili paste)
• 1 tsp. soy sauce
• ¼ cup chopped celery

Sesame Dressing:

• 1 tbsp. toasted sesame oil
• 1 tbsp. soy sauce
• 1 tsp. honey
• Pinch of crushed red pepper

Bowl Ingredients:

• 1 cup brown rice
• 2 cups leafy greens
• ¼ cup carrots
• ¼ cup cucumber
• 1 large hard-boiled egg
• ¼ avocado, sliced
• 2 tbsp. kimchi
• 1 tsp. toasted sesame seeds

Directions: 

1. Mix all ingredients of the Korean tuna salad in a small bowl and stir.
2. Whisk together the sesame oil, soy sauce, honey, and crushed red pepper in a separate small bowl and put aside.
3. Mix the bowl ingredients in a bowl, then top with the tuna salad bowl
4. Drizzle the sesame dressing and sprinkle the sesame seeds

Like all the opposite recipes, this protein grain bowl might be customized to your taste preferences and dietary needs. The one-serving size has 512 calories, 28 g of protein, 37 g of fat, 18 g of carbs, and 4 g of fiber.

Are Protein Bowls Good for You?

Depending on the ingredients, protein bowls might be one in all the healthiest meals around, because it has an entire dietary profile. So long as you follow the recipe’s suggestions and use a lean, high-protein source combined with fresh vegetables and whole grains, these bowls are extremely healthy.

Remember to go for whole wheat grains, complex carbohydrates, and other healthy ingredients.

Advantages Of Protein Bowls

Among the finest parts about making protein bowls is using leftovers as your ingredients. Creativity within the kitchen can result in the very best recipes, so do not be afraid to make use of your leftovers and experiment together with your protein bowls. 

Protein bowls provide several health advantages, as they contain the essential nutrients needed to grow muscle and burn fat. These bowls contain the proteins our body needs to construct muscle and vegetables which might be key to overall health. Protein bowls can assist you reach your macro goals and are a wonderful option for many who meal prep. High protein meal prep might be very time-consuming and tedious, so preparing several meals with only just a few ingredients in a brief period might be very helpful. 

One other necessary advantage of protein bowls is that they’re high in fiber, which is great for helping regulate bowel movements and keep you feeling full longer. Net carbohydrates, that are carbs you may digest and use for energy, are calculated by subtracting the quantity of fiber from the variety of carbohydrates. This is particularly necessary for burning fat and low carb or carb cycling meal plans. 

Methods to Make A Healthy & Delicious Protein Bowl

The nice part about these protein bowls is that they’ll easily be manipulated to suit your specific needs.

When you want your bowl to be vegan or vegetarian, be sure you substitute any meat for beans, seeds, or crispy tofu as your principal protein source. If you wish to follow a Paleo weight-reduction plan, swap out the entire grains and dairy products for fish, fruit, vegetables, and healthy fats.

Searching for more meat but need to keep it healthy? Add protein, like ground turkey, to your rice bowls. Or, for many who like burrito bowls, add seasoned ground beef.

If you wish to add some tartness, try lemon juice, arugula, or radishes. To make your bowl sweeter, try adding roasted sweet potatoes, fruits, or pickled beets. To make your bowl spicier, add salsa or peppers of your selection. If a creamy, thick texture is what you desire, try adding guacamole, cottage cheese, or Greek yogurt.

For more flavor, marinate your chicken thighs or other meat used the day before, and you may even use fresh herbs, like fresh cilantro, to amp up the freshness. As all the time, we encourage our readers to make use of creativity and customize their bowls to satisfy their desired tastes and goals. Below are just a few protein bowl ideas you should utilize to personalize your meal.

How You Can Use Protein Bowls To Lose Weight

Protein bowls are an incredible option to shed extra pounds, as they supply us with complete proteins that help burn fat. Lean proteins help construct lean muscle, which burns more calories throughout the day.

Studies have also shown eating more fruits, vegetables, whole grains, nuts, seeds, and yogurt can result in less belly fat. Remember to add loads of vegetables to maintain your protein bowls high in protein and fiber and low in calories. 

For those focused on more help with weight-reduction plan, take a look at our article on Meal Preparation For Weight Loss and our 4-Week Weight Loss Meal Plan.

How You Can Use Protein Bowls To Gain Muscle

Protein bowls can be used to achieve muscle, combining high amounts of lean protein and sophisticated carbs our muscles have to grow.

For the protein source, be sure you give attention to lean meat corresponding to steak, chicken, tuna, and turkey slightly than lower-calorie options like beans and tofu. Add loads of complex carbs and healthy fats to make sure you stay anabolic throughout the day.

Additional toppings, like high protein nuts and seeds, can assist add much more protein, subsequently gaining more muscle. 

Good Ingredients For Healthy Protein Bowls

Depending in your goals, aim so as to add the next ingredients into the combination.

Weight Loss Protein Bowl Ingredients

Attempting to shed extra pounds? Add these fresh ingredients to your grocery list.

• Tofu
• Chicken or fish, corresponding to salmon
• Eggs
• Leafy greens, corresponding to kale, spinach, arugula, romaine lettuce, and cabbage
• Brown rice, wild rice, cilantro lime rice
• Chickpeas
• Quinoa
• Beans, corresponding to brown and pinto
• Fat-free cottage cheese

Muscle-Constructing Protein Bowls Ingredients

Bulking up? Listed here are the staples your bowl needs!

• Steak
• Chicken or other lean meat, corresponding to turkey
• Tuna
• Avocado
• Spaghetti squash
• Sweet potato
• Greek yogurt
• Seeds, corresponding to sesame 
• Nuts, corresponding to walnuts and almonds

FAQs

Just in case we missed anything, let’s take a look at answering some more of the continuously asked questions below.

What number of calories are in a protein bowl?

On average, most protein bowls range from 300-550 calories. The beauty of a healthy meal like power bowls is you may easily add in or swap ingredients to satisfy your macro goals. People looking for to achieve muscle will need to eat the higher-calorie protein bowls, that are full of protein and carbs. Try the 14 Best Bulking Foods for some ideas on what to incorporate in your bowls.

If losing fat is your goal, go for the lower-calorie options, with some starting as little as 150 calories. These 12 Best Foods For Cutting will likely be a must in your protein bowl recipes!

What does a protein bowl consist of?

Simply put, a protein bowl recipe is a bowl containing a protein source, a grain, and vegetables or fruit. This mix of ingredients provides an entire source of protein and helps keep us feeling full longer. A protein bowl has a balanced amount of protein, carbohydrates, fats, and fiber to support muscle-building and fat-loss goals alike.

Are protein bowls served hot or cold?

Protein bowls might be served hot or cold, depending on the ingredients and user preference. Like all the pieces else about protein bowls, they’re customizable to the chef’s preferences or what’s available. Remember to follow the recipe instructions, as some ingredients require the food to be served hot, corresponding to the breakfast bowl. 

Are protein bowls healthy?

Yes, protein bowls are very healthy! Protein bowls mix necessary colours and proteins we want for our diets. Vegetables, grains, fats, and protein all play a crucial role in maintaining health. We recommend making your individual at home, as restaurants and grocery stores often contain unnecessary amounts of fat and other toppings that may lower the dietary value. 

Are protein bowls and power bowls the identical thing?

Yes, protein bowls are the identical thing as power bowls. There are just a few other names for these protein bowls, that are based on the kind of ingredients which might be used. For instance, Buddha bowls are a vegetarian version of the protein bowl. There are also grain bowls, Ayurvedic-inspired kitchari bowls, and others. So long as it incorporates protein, grain, and fruit or vegetable, it’s a kind of protein bowl.  

How To Make A High Protein Bowl: A Summary

Whether you wish to construct muscle or burn fat, protein bowls are an incredible option to meet your fitness goals.

By combining a lean protein source, complex carbohydrates, and vegetables with healthy fats, we’ve an entire, well-balanced meal with minimal effort. Perfect for meal prep and a nutrient packed dish, a protein bowl is comparatively easy to make and a delicious option to reach your fitness goals.

Fascinated with more great recipes? Try the 6 Best High Protein Pasta Recipes, the 4 Best Recipes For Protein Muffins, and 4 High Protein Overnight Oats Recipes.

References

1. Pappa, Abra. (2022, January 18). Korean Tuna Power Bowl. Abra’s Kitchen. Retrieved November 25, 2022, from https://abraskitchen.com/korean-tuna-power-bowl/ 
2. Johns, A. L. (2022, October 3). Meal prep Mexican chicken protein bowls {just 333 calories}. Lose Weight By Eating. Retrieved November 25, 2022, from https://loseweightbyeating.com/meal-prep-mexican-chicken-protein-bowls/
3. Mrutcofsky. (n.d.). The very best bowls for fat loss. Men’s Journal. Retrieved November 26, 2022, from https://www.mensjournal.com/food-drink/absolute-best-bowls-fat-loss/berry-pistachio-crunch-smoothie-bowl/
4. Tiemeyer, R. (2022, September 19). Protein bowl {only 6 ingredients!}. Thriving Home. Retrieved November 26, 2022, from https://thrivinghomeblog.com/protein-lunch-bowl/
5. Ward, E. M. (2019, May 3). 5 easy, protein-packed bowl recipes. Muscle & Fitness. Retrieved November 24, 2022, from https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/5-simple-protein-packed-bowl-recipes/