A flexible framework to improve and diversify your diet in just a few days. Bowls are fantastic. They help you meet all nutritional standards and consume the recommended portions of vegetables, greens, fruits, and berries. While we’ve already discussed sweet smoothie bowls, today’s focus is on savory, "main course" bowls. These grain salads make a nutritious breakfast that provides energy for the day. If breakfast was light (e.g., fruit- or berry-based), they work perfectly as a lunch option.

The key rule for preparation is to have an interesting base, satisfying toppings, and healthy fats.

For the base

Choose light grains and legumes, or occasionally fiber-rich root vegetables:

• Quinoa
• Buckwheat
• Millet
• Couscous
• Coarse-ground cornmeal
• Lentils
• Wild and red rice
• Roasted potato wedges
• Sweet potato
• Other root vegetables like beets, parsnips, Jerusalem artichokes, or carrots

For satiety

• Soy-based tofu
• Mushrooms quickly sautéed in olive oil with thyme (or marinated)
• Cooked or roasted poultry
• Fish (grilled, baked, or lightly salted)
• Boiled shrimp (or any seafood)
• Goat or sheep cheeses
• Eggs (boiled, poached, or scrambled)

For healthy fats

• Avocado
• Raw nuts
• Flax or chia seeds
• Olives

To increase the portion of vegetables

Pre-prepared cooked vegetables:

• Roasted or grilled eggplant and zucchini
• Sweet peppers and roasted onions
• Lightly boiled Brussels sprouts
• Steamed broccoli and cauliflower
• Green beans and asparagus sautéed with a drop of oil and water
• Roasted pumpkin with the skin

If you prefer fresh crispy vegetables

If you prefer fresh, crunchy vegetables:

• Cucumber
• Tomatoes
• Sweet peppers
• Carrots
• Kohlrabi and all types of radishes
• Any sprouts and germinated grains
• Dark leafy greens (arugula, spinach, Swiss chard, pak choi)
• Lettuce (iceberg, romaine, chicory)
• Fennel

Dressing: the key ingredient

Your bowl should include all flavor profiles: salty, sweet, sour, spicy, and even a touch of bitterness (herbs do an excellent job here). The classic combination of olive oil, lemon juice, and a pinch of salt is ideal, but feel free to experiment with:

• Apple cider or wine vinegar
• Honey
• Mustard
• Tabasco
• Spices like dried garlic or ground cumin

For more bowl ideas, check out my article for Vogue Ukraine (covering both sweet and savory options).