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Why Do You Need To Prefer Healthy Macros Bowl Recipes?

Macronutrients are an essential part of the diet for the functionality of the human body. Carbohydrates, fats, protein, fiber, and antioxidants are macronutrients but the top three most important macronutrients that fulfill the need for the growth of the body are Carbohydrates, Proteins, and Fats. Rice and vegetables are sources of carbohydrates. Beans, pumpkin seeds, and avocado are sources of healthy fats. For proteins, one should always include black beans and dark leafy green vegetables.

In this article, I will give some delicious macro bowl recipes that are yummy and very healthy for you and your family. Read this informative article, try the recipes, and enjoy.

Different Macro Bowl Recipes

1. Garden Tempeh Macro Bowls With Creamy Hemp Heart Ranch

Ingredients Required

  • Steamed and crumbled tempeh- 18 oz
  • Kale- 1 bunch
  • Diced red onion- ½ cup
  • Thinly sliced radishes- 2
  • Steamed yellow corn- ½ cup
  • Red diced bell pepper- ½ cup
  • Thinly sliced cucumber- 1 small
  • Hemp hearts- ½ cup
  • Filtered water- ½ cup
  • Yeast- 2 tablespoon
  • Fresh lemon juice- 2 tablespoon
  • Garlic powder- ¼ teaspoon
  • Handfuls of cilantro

Method to prepare

  • Step 1- First, take a pan and fill it with water to boil. Remove the tempeh from the package and rinse it thoroughly. Then add it to the pan and boil it for 10-15 minutes.
  • Step 2- When the tempeh gets cooked, drain and allow it to cool down.
  • Step 3- Once it is cooled, crumble with your hands and refrigerate until it becomes ready for use.
  • Step 4- Take a blender jar and add hemp hearts, water, nutritional yeast, and lemon juice. Blend it to form a creamy and smooth hemp heart ranch.
  • Step 5- Take another pan and steam the corn.
  • Step 6- Now, wash and chop all kale greens and vegetables.
  • Step 8- For serving, take a large bowl, fill with a shredded kale base, and then top with all the vegetables and crumbled tempeh.
  • Step 9. Use hemp heart ranch and cilantro to garnish tempeh macro bowls.
  • Step 10- Serve immediately and enjoy.

Nutrition Content

  • Carbs- 13g
  • Proteins- 34g
  • Fats- 10g
  • Calories- 319kcal

2. Cannellini Bean, Quinoa, and Salad greens

Ingredients Required

  • Cubed sweet potato- 1 cup
  • Organic Cannellini Beans- 1 cup
  • Organic Red Quinoa- 1 cup
  • Finely chopped Scallions- 2
  • Thinly slice red cabbage- 1 cup
  • Sliced avocado- 1
  • Baby salad greens- 3 cups
  • Lemon – 1 tablespoon
  • Cold-pressed avocado oil
  • Organic Sauerkraut- ½ cup
  • Himalayan sea salt to taste
  • Black salt to taste

Method to prepare

  • Step 1- Preheat the oven to 400 degrees Fahrenheit. Now line the baking sheet with parchment paper or aluminum foil.
  • Step 2- Take a bowl and add cubed sweet potatoes to it. Put avocado oil, Himalayan sea salt, and black pepper into the sweet potato then toss it well.
  • Step 3- Put the tossed sweet potatoes on a baking sheet then bake it for 25-30 minutes until it becomes golden brown or fork tender.
  • Step 4- Boil the water in the pan. Add red quinoa to it and cook it for 15-30 minutes.
  • Step 5- Till the sweet potatoes and quinoa are getting cooked, wash and chop all the vegetables(cannellini beans, cabbage, and salad greens).
  • Step 6- Now, take a large mixing bowl, add roasted sweet potatoes, cannellini beans, cooked quinoa, cabbage, and salad greens to it and toss it well.
  • Step 7- Add fresh squeezed lemon and avocado and mix them properly.
  • Step 8- Take a serving bowl and put the sweet potato mixture.
  • Step 9- add avocado, kraut, and scallions to it and enjoy these delicious macro bowls with your family.

Nutrition Content

  • Carbs- 34g
  • Proteins- 40g
  • Fats- 23 g
  • Calories- 324kcal

3. Roasted Vegetable Bulgur Bowl with Lamb Meatballs

Ingredients Required

  • Small head of cauliflower – 5 cups florets
  • Small head of broccoli- 3 cups florets
  • Olive oil- 1 tablespoon
  • Seasalt- ¼ teaspoon
  • Dry bulgur wheat- 1 ½ cups
  • Chicken stock- 3 ½ cups
  • Collard greens- 1 bunch
  • Lemon- 1
  • Extra-lean ground lamb- 1 pound
  • Feta crumbles- 2 tablespoons
  • Egg- 1 large
  • Italian breadcrumbs- ¼ cup

Method to prepare

  • Step 1- Preheat the oven to 400 degrees Fahrenheit.
  • Step 2- Chop the cauliflower and broccoli into florets. Take a bowl and add these chopped vegetables, olive oil, and sea salt, then toss it well.
  • Step 3- Now, place the tossed vegetables in the oven and roast them on a baking sheet for 20-30 minutes. Do not forget to flip once halfway through.
  • Step 4- After that, take a fine mesh strainer and rinse and drain it properly.
  • Step 5- Put the pot on the stove, combine bulgur and chicken stock and bring it to a boil. Once it starts boiling, Reduce to a simmer and cover the pot.
  • Step 6- Cook the bulgur for 10-15 minutes, turn off the heat and allow it to absorb the liquid.
  • Step 7- To prepare meatballs, take a mixing bowl and add ground lamb, feta, finely chopped sun-dried tomatoes, egg, and breadcrumbs. Combine it properly, shape them into meatballs, and place them on a baking sheet. 
  • Step 8- Place the baking tray in the oven and bake the meatballs for 10-15 minutes, until it gets cooked properly.
  • Step 9- Till the time everything is cooking, remove the stems from the collard greens and slice them into ribbons.
  • Step 10- Now, add the lemon juice and collard greens into the cooked bulgur wheat, stir and cover the pot. 
  • Step 11- For serving, plate each bowl with a scoop of the bulgur wheat and then top with the roasted vegetables and lamb meatballs.
  • Step 12- Serve, eat and enjoy.

Nutrition Content

  • Carbs- 12g
  • Proteins- 14.2g
  • Fats- 13g
  • Calories- 309kcal

4. Soba Noodles with Roasted Tomatoes

Ingredients Required

  • Cherry tomatoes- 1
  • Olive oil- 2 tablespoons
  • Salt- ½ teaspoon
  • Red pepper flakes- ¼ teaspoon
  • Soba noodles- 8 ounces
  • Chopped red onion- ½ cup
  • Sliced baby Bella mushrooms- 8 ounces
  • Baby spinach leaves- 5 cups
  • Roughly chopped walnuts- ½ cup
  • Crumbled goat cheese- 2 ounces
  • Peeled and chopped- 3 hard-boiled eggs

Method to prepare

  • Step 1- Preheat the oven to 400 degrees Fahrenheit.
  • Step 2- Take a baking dish, add tomatoes, 1 tablespoon of olive oil, salt, and pepper, and toss them properly to combine well.
  • Step 3- Place the baking dish in the oven and bake it for 20-25 minutes. Do not forget to stir once halfway through, until the tomatoes burst and release their juices.
  • Step 4- Now, bring a pot of lightly salted water to a boil. Add soba noodles and cook for 10-15 minutes. When it is cooked well, drain, and then rinse well with cold water.
  • Step 5- Meanwhile, heat a large pan over medium flame. Add one tablespoon of olive oil. After that, add red onion and cook it for 3-4 minutes.
  • Step 6- Now, add mushrooms to the pan and cook for about 5-8 minutes. Add in the spinach leaves and cook for 2-3 minutes till it wilts.
  • Step 7- Turn off the heat and add cooked tomatoes and soba noodles to the pan.
  • Step 8- Toss it until well combined. Do not forget to add 2-3 tablespoons of olive oil if the noodles seem dry.
  • Step 9- When all done, bring a serving bowl and scoop some of the mixtures into the bowl.
  • Step 10- Top it with walnuts, goat cheese, and hard-boiled eggs.
  • Step 11- Serve and enjoy.

Nutrition Content

  • Carbs- 21 g
  • Proteins- 18g
  • Fats- 23 g
  • Calories- 342kcal

5. Veggie Bowl

Ingredients Required

  • Cooked quinoa- ⅓ cup
  • Grape tomatoes- ¼ cup
  • Grilled or steamed corn- ¼ cup
  • Avocado- ¼ cup
  • Black beans- ⅓ cup
  • Diced red pepper- ¼ cup
  • Diced poblano pepper- ¼ cup
  • Roasted sweet potato chunks- ½ cup
  • Handful of kale
  • Lime juice- ¼ cup
  • Ground Cumin- ½ teaspoon
  • Ground coriander- ¼ teaspoon
  • Smoked paprika- ⅛ teaspoon
  • Chipotle in adobo- 1-2 tablespoon
  • Honey- 1 teaspoon
  • Extra-virgin olive oil- ⅓ cup
  • Salt to taste
  • Black Pepper to taste

Method to prepare

  • Step 1- To Prepare Chipotle-Lime Vinaigrette, take a small bowl and add Ground Cumin, Lime juice, Chipotle in adobo, ground coriander, and smoked paprika. Whisk it thoroughly, then add olive oil, salt, and pepper.
  • Step 2- Take a serving bowl and place all the veggies(Cooked quinoa, Grape tomatoes, Black beans, roasted sweet potato chunks, red pepper, poblano pepper, Grilled or steamed corn, kale, and avocado ) into it.
  • Step 3- Top the bowl with chipotle-lime vinaigrette and season it with salt and pepper.
  • Step 4- Serve warm or cold, and enjoy your macro bowls.

Nutrition Content

  • Carbs- 22g
  • Proteins- 42g
  • Fats- 19 g
  • Calories- 351kcal

6. Curried Red Lentil And Quinoa Bowl with Chutney

Ingredients Required

  • Uncooked quinoa- 1 cup
  • Water- 1 ¼ cup
  • Coconut oil- 1 tablespoon
  • diced yellow onion- 1 cup
  • Grated piece of ginger- 1 inch
  • Minced garlic- 2 cloves
  • Madras hot curry powder- 1 teaspoon
  • Split red lentils- 1 cup
  • Vegetable broth- 2 ½ cups
  • Salt to taste
  • Black Pepper to taste
  • Lime wedges for serving
  • Cilantro-Mint Chutney for serving

Method to prepare

  • Step 1- Take a medium saucepan and combine quinoa and water. Bring the saucepan to boil, then reduce the flame to low and cover.
  • Step 2- Simmer for about 15 minutes or until the water gets absorbed properly.
  • Step 3- Remove the saucepan from the heat, let it sit, and cover for 5 minutes.
  • Step 4- Meanwhile quinoa is getting cooked, start the curried lentils.
  • Step 5- Heat a large saucepan over medium heat. Melt the coconut oil, add onion and cook it for 4-5 minutes. Make sure it turns golden brown.
  • Step 6- Now, add ginger, garlic, and curry powder and cook for about a minute.
  • Step 7- Add lentils and cook for two more minutes.
  • Step 8- Now, pour in the broth and bring the mixture to a boil. Partially cover the pan and reduce the heat to low.
  • Step 9- Let it simmer for 10-12 minutes until the lentils have fallen apart.
  • Step 10- After that, remove the lid and cook it for 5 minutes to thicken. Sprinkle salt and pepper to taste.
  • Step 11- Take serving bowls, fluff the quinoa with a fork and divide it into four equal bowls. Ladle some curried red lentils over the quinoa and serve with lime wedges and cilantro-mint chutney.
  • Step 12- Eat and enjoy.

Nutrition Content

  • Carbs- 60g
  • Proteins- 18 g
  • Fats- 7g
  • Calories- 369kcal

7. Easy Mexican Macro Bowls

Ingredients Required

  • Rinsed and shredded kale- 1 bunch
  • Rinsed and drained black beans- 1 can
  • Cooked quinoa- 1 ½ cups
  • Cece’s Veggie Noodle Co. Organic Zucchini Spirals- 1 cup
  • Cooked Yellow corn- ½ cup
  • Halved cherry tomatoes- 1 cup
  • Salsa- 1 cup
  • Guacamole- ¾ cup
  • Cilantro leaves- 1 cup
  • Hot sauce for serving
  • Runny tahini for serving
  • Freshly squeezed lime

Method to prepare

  • Step 1- Take a medium pot and combine water and quinoa in it. Bring the pot to boil, and cover and reduce the heat flame. Simmer it for 15 minutes.
  • Step 2- Now, remove the pot from the heat and let it sit while keeping the lid covered.
  • Step 3- Till the time quinoa gets cooked, wash and chop all the veggies required for this dish. 
  • Step 4- Steam the yellow corn as instructed in the package.
  • Step 5- Take a serving bowl, and divide kale between bowls. Top it with black beans, quinoa, zucchini spirals, cooked corn, avocado, and cherry tomatoes.
  • Step 6- Now, dress the bowls in salsa, tahini drizzle, hot sauce, freshly squeezed lime, and cilantro.
  • Step 7- Serve and enjoy with your family.

Nutrition Content

  • Carbs- 52g
  • Proteins- 60g
  • Fats- 20g
  • Calories- 356kcal

8. Super Pink Rice and Roasted Beet Salad

Ingredients Required

  • Medium-sized beets- 3
  • Olive oil- 2 tablespoons
  • Salt- 1 ¼ teaspoon
  • Dry jasmine rice- 1 cup
  • Thinly shredded purple cabbage- 1 cup
  • Coarsely chopped toasted walnuts- ½ cup
  • Chopped fresh parsley- ⅓ cup
  • Juice of lemon- 1
  • Organic sour cream- ½ cup
  • Red wine vinegar- 1 ½ tablespoon
  • Minced garlic- 1 clove
  • Dijon mustard- ½ teaspoon

Method to prepare

  • Step 1- First of all, Preheat the oven to 400 degrees Fahrenheit. 
  • Step 2-  Trim root ends off of the beets and wash. Rub it with olive oil, wrap it in aluminum foil, and place it in the baking dish.
  • Step 3- Put the baking in the oven and bake it for 1 hour.
  • Step 4- Let the cooked beets cool down, and then drain beet juice into the small bowl.
  • Step 5- Run the cooked beets under cool water, peel, and cut into small cubes.
  • Step 6- Now, wash the rice in a colander until the white runs clear.
  • Step 7- Add it to the medium pot and cover with 1 ½ cups water, one teaspoon oil, and one teaspoon salt. Boil it on low heat for 15 minutes while covering the lid.
  • Step 8- Now, remove from the heat and let it sit for 10 minutes, keeping the lid on.
  • Step 9- Take a bowl, and combine rice, beets, cabbage, walnuts, parsley, and lemon juice. 
  • Step 10- Take another small bowl with beet juice, and add red wine vinegar, sour cream, garlic, mustard, and salt to taste. Whisk to combine, then place it in the salad bowl of rice.
  • Step 11- Stir properly to coat the salad with the beet juice mixer.
  • Step 12- Serve it cool and enjoy.

Nutrition Content

  • Carbs- 34g
  • Proteins- 54g
  • Fats- 21g
  • Calories- 323kcal

9. The Ultimate Winter Bliss Bowls

Ingredients Required

  • Carrots- 5-7 carrots
  • Cauliflower head- 1 
  • Olive oil- 2 tablespoons
  • Cumin- 4 teaspoons
  • Salt to taste
  • Black pepper to taste
  • Simple 5 ingredient baked falafel- 8-10 pieces
  • Spinach- 2-3 cups
  • Chopped red cabbage- 1-2 cups
  • Sliced jalapeno- 1
  • Crushed pistachios- ¼ cup
  • Tahini
  • Lemon juice
  • Honey
  • Or olive oil

Method to prepare

  • Step 1- Preheat the oven to 400 degrees Fahrenheit. 
  • Step 2- Wash and peel the carrots. Cut into thin strips and place them on a roasting pan.
  • Step 3- Now wash and chop cauliflower into small florets and then place it on a separate roasting pan.
  • Step 4- On each pan, add some oil and sprinkle cumin, salt, and pepper to it.
  • Step 5- Toss both the pan properly and combine around with each other. 
  • Step 6-  Put the mixture into a baking tray and bake it for 20-30 minutes. Stir occasionally but not too often.
  • Step 7- When veggies are done, remove them from the oven and set them aside to cool down.
  • Step 8- Now, take a serving bowl, and assemble spinach, red cabbage, falafel, carrots, and roasted cauliflower in the bowls.
  • Step 9- Top the macro bowls with jalapeno and pistachios.
  • Step 10- After that drizzle with tahini, lemon juice, salt, pepper, honey, and olive oil as needed.

Nutrition Content

  • Carbs- 30.9g
  • Proteins- 11 g
  • Fats- 15.2g
  • Calories- 285kcal

10. Roasted Turmeric Cauliflower Buddha Bowls

Ingredients Required

  • Cauliflower- 300g
  • Ground turmeric- 1 teaspoon
  • Ground cumin- ½ teaspoon
  • Sesame seeds- 2 teaspoon
  • Uncooked brown rice- ½ cup
  • Edamame beans- 1 cup
  • Cherry Tomatoes- 1 cup
  • Carrots- 2
  • Zucchini- 1
  • Kale- 2 handfuls
  • Tahini- 3 tablespoon
  • Sesame oil- 1 tablespoon
  • Maple syrup or honey- 1 tablespoon
  • Cider Vinegar- 2 teaspoon
  • Fresh coriander
  • Sunflower seeds
  • Chilli flakes
  • Coconut oil for roasting
  • Salt to taste
  • Black pepper to season

Method to prepare

  • Step 1- Bring two parts of water to boil in a saucepan. Add ½ cup of rice to it and cook it for 35-40 minutes by reducing the flame to low and covering the lid.
  • Step 2- Preheat the oven to 180 degrees Celcius.
  • Step 3- Wash and chop cauliflower into small florets. Take a bowl, and pour over 1 tbsp melted coconut oil, sesame seeds, turmeric, cumin, and about ½ tablespoon each of salt and pepper.
  • Step 4- Mix it well until the cauliflower gets evenly coated.
  • Step 5- Spread the mixture on an oven tray.
  • Step 6- Now, dice the zucchini and the carrots and halve the cherry tomatoes. Spread out on the oven baking tray and toss it well.
  • Step7- Put the tray inside the oven and let the vegetable roast for about 20 minutes.
  • Step 8- Until rice and vegetables are getting cooked, it's time to prepare buddha bowls.
  • Step 9- Soak the edamame beans in boiling water for 5 minutes.
  • Step 10- Blanch the kale to make it easier to eat.
  • Step 11- Now, to make a dressing, whisk tahini, maple syrup, cider vinegar, and sesame oil together.
  • Step 12- When the rice and vegetables get completely cooked, assemble the buddha bowls. 
  • Step 13- Take serving bowls and evenly divide the rice and vegetables. Drizzle over the dressing, then sprinkle chili flakes, seeds, and garnish with coriander leaves.
  • Step 14- Eat and enjoy this tasty macro bowl with your family.

Nutrition Content

  • Carbs- 23 g
  • Proteins- 34g
  • Fats- 14g
  • Calories- 269kcal

Conclusion

Macro bowls consist of those nutritive values that can help you create various healthy-balanced meals. Give a try the macro bowl recipes and enjoy them with your family and friends. Do not forget to consult a doctor if you are allergic to any vegetable, seed, or any oil.

Reference


https://www.brit.co/living/healthy-eating/macro-bowls/

https://www.floraandvino.com/easy-mexican-macro-bowls/

https://www.domino.com/content/macro-bowl-recipes/

https://www.chefsoraya.com/blogs/blog/chef-soraya-macro-bowl

https://thecolorfulkitchen.com/2017/10/16/macro-bowls-vegan-gluten-free-easy/

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