7-Days Of High-Protein Bowls

Day 1

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Hot Honey Beef Bowl

The Recipe:

To make this bowl, start by roasting a small sweet potato. Peel it, cut it into cubes, toss with a little salt and pepper, and bake at 200°C (400°F) for about 20–25 minutes until soft and slightly caramelized.

Meanwhile, cook 250 g (about 1 ¼ cups) lean ground beef in a non-stick pan over medium heat, seasoning it with salt, pepper, ½ tsp paprika, ½ tsp garlic powder, and ¼ tsp cumin. Cook for 6–8 minutes, breaking it apart until browned and fragrant.

Assemble your bowl by adding 100 g (about ½ cup) quark to one side, spooning the spiced beef next to it, adding the roasted sweet potato, then placing ½ sliced avocado and 1 boiled egg (halved) on top. Sprinkle with black sesame seeds, then drizzle 1 tbsp spicy honey right before eating.

Enjoy warm.

Day 2

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Peanut Butter & Chicken Bowl

The Recipe:

Slice 150 g (about 1 small) chicken breast into strips and season with salt, pepper, ½  tsp garlic powder, ¼  tsp ginger powder (optional). Cook the chicken in a pan over medium heat for 6-8 minutes until golden and cooked through. Meanwhile, whisk 1 tbsp peanut butter, 1 tbsp lime or lemon juice, 1 tsp honey, and 1-2 tbsp water until smooth and pourable. Assemble the bowl with ½  cup (90 g) cooked rice or quinoa, ½  sliced avocado, 1 small cooked carrot, ⅓  cup (60 g) chopped cucumber, and a boiled egg if desired. Pour the peanut sauce over the cooked chicken, stir to coat, then place the chicken on top of the assembled bowl and sprinkle with sesame seeds. Enjoy warm.

Day 3

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The Glow Bowl

Roasted Cauliflower and Carrots:

For one serving, roast 1 cup (120 g) cauliflower florets and 1 medium carrot sliced (70–80 g) by tossing them with 1 tbsp olive oil, ½  tsp garlic powder, ½  tsp oregano, ½  tsp paprika, ¼  tsp cumin, salt, and pepper, then baking at 200°C for 20–25 minutes; finish with lemon juice and chopped parsley.

Roasted Sweet Potatos and Chickpeas:

On another tray, roast ½  can chickpeas (120 g drained) and 1 small sweet potato cubed (150 g) with 1 tbsp olive oil, ½  tsp cumin, ½  tsp paprika, ½  tsp garlic powder, salt, and pepper for the same amount of time.

Kale:

Massage 1 cup (40 g) chopped kale with a little lemon and salt and place it in a bowl. Make the sauce by whisking 2 tbsp (30 g) Greek yogurt, 1 tbsp (15 g) tahini, 1 tsp lemon juice, 1 grated garlic clove or ¼  tsp garlic powder, salt, pepper, and a splash of water until creamy.

Assemble the bowl with the kale, roasted cauliflower, carrots, chickpeas, and sweet potato, then drizzle with the tahini-yogurt sauce and finish with extra parsley.

Day 4

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Butterfly Pea Rice Bowl

Tofu and Tempeh:

Preheat the oven to 200°C (390°F). Toss 100 g pressed, cubed tofu and 100 g sliced tempeh in 1-2 tsp cornstarch with a pinch of salt and pepper and olive oil, then place on a baking tray with 1 cup broccoli florets and roast for 20–25 minutes, turning halfway, until golden and slightly crispy.

Blue Rice:

Meanwhile, prepare the blue rice: steep 1–2 tsp dried butterfly pea flowers in 1 cup boiling water until deep blue, then strain and let it cool. In a 2-quart pot, combine 1 cup of the blue water with ½  cup plain water, bring to a boil, add ½  cup jasmine rice, return to a boil, then cover and cook for 15 minutes until all the water is absorbed; remove from heat and let stand, covered.

Miso-Tahini Sauce:

For the miso-tahini drizzle, whisk together 1 tbsp tahini, 1 tsp miso paste, 1 tsp maple syrup, 1 tsp lemon juice, and 1-2 tbsp water until smooth and pourable.

The Bowl:

Assemble the bowl by placing the blue rice at the bottom, topping with the roasted tofu, tempeh, and broccoli, then adding ½  sliced avocado (try to make a rose – it’s very nice), ½  cup sauerkraut or pickled moringa, 1 small chopped tomato, ⅓  cup chopped cucumber, and 1 small grated carrot. Drizzle generously with the miso-tahini sauce and sprinkle with sesame seeds before serving.

Day 5

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Shrimp and Quinoa Bowl

The Recipe:

Combine ½  tsp paprika, 1/4 tsp garlic powder, ¼  tsp cayenne pepper (optional), salt, and black pepper in a small bowl. Toss 12 peeled and deveined medium shrimp (about 150 g) in the spice mixture along with 1 tbsp olive oil and 1 tbsp fresh lime juice until evenly coated. Heat a skillet over medium heat and cook the shrimp for 2-3 minutes per side, until pink and opaque. While the shrimp cooks, assemble the bowl by layering ½  cup cooked quinoa (about 90 g), ½  cup diced cucumber (70 g), ½  cup halved cherry tomatoes (75 g), ¼  cup diced avocado (40 g), ¼  cup sweet corn (40 g), and ¼  cup diced jalapeño (30 g). Top with the cooked shrimp and garnish with chopped fresh cilantro.

Day 6

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Peanut Butter & Berry Smoothie Bowl

Smoothie:

In a blender, combine 1 ripe banana, 1/2 cup strawberries (fresh or frozen), 2–3 tbsp peanut butter, 1/2 cup coconut yoghurt, and 1/4–1/2 cup plant-based milk (mylk). Blend until smooth and creamy, adjusting the milk to reach your desired consistency. Pour the smoothie into a bowl as the base.

Quick Homemade Granola:

In a bowl, mix 1 cup rolled oats, ¼  cup chopped raw nuts, 2 tbsp shredded coconut, ½  tsp cinnamon, and a pinch of salt. Stir in 2 tbsp maple syrup and 1 tbsp coconut oil and 1 tbsp nut buter until everything is coated. Spread the mixture on a parchment-lined baking sheet and bake at 175°C (350°F) for 12-15 minutes, stirring halfway, until golden and crisp. Let cool, then sprinkle over the smoothie base.

Peanut Butter Cream Cheese Decoration:

Beat 3 tbsp softened cream cheese with 2 tbsp peanut butter and 1 tsp maple syrup (optional) until smooth. Add 1-2 tsp plant-based milk if needed for a pipeable consistency. Transfer to a piping bag and pipe small roses, dollops, or swirls on top of the smoothie bowl for a decorative and indulgent finish.

Finishing Touches:

Sprinkle sesame seeds over the top and add a few extra granola clusters, berries and coconut flakes for crunch. Enjoy immediately

Day 7

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Creamy Oat Porridge Bowl

The Recipe:

In a small saucepan, combine ½  cup rolled oats, 1 cup plant-based or cow’s milk, ½  tsp cinnamon, a pinch of salt, and 1 tsp maple syrup or honey (optional), then cook over medium heat, stirring occasionally, for 5-7 minutes until creamy and thickened. Pour the porridge into a bowl and top with ½  sliced banana, ¼  cup berries (strawberries, blueberries, or raspberries), 1 tbsp nut butter (peanut, almond, or cashew), 1-2 tsp chia or flaxseeds, and a sprinkle of granola for crunch. Serve warm immediately