How-To: Build a Metabolic Power Bowl 

This is more than a recipe; it’s a simple framework for a versatile mix-and-match meal that includes the three key elements of a metabolically healthy meal in one bowl. 

The 3 things you want to include in the power bowl are: protein, healthy fats, and fiber. The way to build this bowl is to pick a few items from each of these categories, and mix them all up. 

Step 1: Pick Your Protein

Sufficient protein intake isn't just about building muscles; it's about preserving them, especially as we age. Opt for organic, pasture-raised, wild-caught, and grass-fed options whenever possible. Aim for 30 grams of protein per meal. Here's a selection of protein-rich options for your bowl and approximately how much is needed of each to reach 30 grams of protein:

• Chicken breast: 4.29 ounces
• Turkey: 4.29 ounces
• Pork: 4.29 ounces
• Beef: 4.29 ounces
• Tofu: 15 ounces
• Tempeh: 7.5 ounces
• Ground pork: 5 ounces
• Ground lamb: 4.29 ounces
• Ground beef: 4.29 ounces
• Ground venison: 4.29 ounces
• Ground bison: 4.29 ounces
• Salmon: 5 ounces
• Scallops: 6 ounces
• Mackerel: 6 ounces
• Shrimp: 5 ounces
• Sardines: 5 ounces

Step 2: Choose Your Healthy Fats

Fats serve as a potent energy source, offering double the energy of carbohydrates and proteins per gram. They play a pivotal role in fueling metabolic processes and providing sustained energy levels. Paired with carbohydrates, fats help regulate sugar absorption, averting sharp spikes in blood sugar levels. Here are some healthy fat contenders for your bowl:

• Extra virgin olive oil
• Olives
• Walnuts
• Chia seeds
• Hemp seeds
• Flaxseeds

Step 3: Add Your Fiber

Fiber acts as nourishment for the beneficial gut bacteria, fostering a healthy gut microbiome. These bacteria ferment fiber, producing essential metabolic compounds called short-chain fatty acids (SCFAs). Aim for an intake of 50 grams of fiber daily. Elevate your bowl with a mix of these fiber-rich additions (approximate fiber count per cup included):

• Spinach: 4 grams per cup
• Arugula: 0.5 grams per cup
• Collards: 5 grams per cup
• Avocados: 7 grams per cup
• Bell peppers: 2 grams per cup
• Beets: 3.5 grams per cup
• Onions: 2.5 grams per cup
• Tomatoes: 1.5 grams per cup
• Carrots: 3.5 grams per cup
• Asparagus: 2.5 grams per cup
• Bok choy: 1 gram per cup
• Broccoli: 2.5 grams per cup
• Brussels sprouts: 4 grams per cup
• Cauliflower: 2 grams per cup
• Cucumbers: 0.5 grams per cup
• Celery: 1.5 grams per cup
• Green beans: 4 grams per cup
• Zucchini: 1 gram per cup
• Cabbage: 2 grams per cup
• Garlic: 0.5 grams per clove
• Berries: Varies by type (e.g., raspberries: Approximately 8 grams per cup)
• Lentils: 15.5 grams per cup (cooked)
• Chickpeas: 12.5 grams per cup (cooked)
• Black beans: 15 grams per cup (cooked)
• Lupini beans: 10 grams per cup (cooked)

‍