Build Healthy Bowls in Minutes: Your 5-Step Checklist for Nourishing, Everyday Meals
When life is full and time is short (or you’re simply over adulting today), the last thing you need is another complicated recipe. That’s why I love these healthy bowls — simple, balanced, and endlessly customizable.
This is your permission to make nutrition easy again. You don’t need a strict plan or fancy ingredients… just fresh, real food and a few minutes to put it all together.
Here’s how to build your own nourishing savory bowl: a quick meal that fuels your energy, supports your glow, and actually tastes good (because thankfully, it’s not the ‘90s and we’ve retired crash diets).
Before you dive in, take an hour or so one day to batch prep your carbs (put some rice to boil, bake a few sweet potatoes, etc.), wash and chop your veggies, cook your protein of choice, and whisk up a dressing or two. The rest is all assembly! Future you (the one who’s hangry and tired) will be so grateful.
Step 1: Choose Your Base
Start your healthy bowl with a base that gives it substance and texture — a mix of grains, greens, or both
☐ Quinoa, rice, or farro
☐ Roasted sweet potatoes
☐ Leafy greens like spinach, kale, or mixed salad greens
Tip: Combine grains and greens for the perfect mix of nutrients and flavor.
Step 2: Add Your Protein
Your healthy bowl should always include a good source of protein — it keeps you satisfied and energized.
☐ Grilled chicken, salmon, or turkey
☐ Tofu, tempeh, beans, or lentils
☐ Boiled eggs or canned tuna for busy days
You can’t go wrong! Go with what’s calling your name or waiting in the fridge/pantry.
Step 3: Load Up on Veggies
Adding bulk, color, crunch, and essential micronutrients will keep your bowl vibrant and nourishing.
☐ Roasted carrots, zucchini, or bell peppers
☐ Cucumber or cherry tomatoes for freshness
☐ Avocado for creamy, healthy fats
The more variety, the more fiber, antioxidants, and flavor you get (and your body will thank you). Plus, if it’s in season, even better!
Step 4: Add Flavor and Texture
A great nourishing bowl is all about layers: crunchy, creamy, tangy, and vibrant.
☐ Nuts or seeds (pumpkin, sesame, almonds)
☐ Kimchi or sauerkraut for gut health
☐ Feta or goat cheese for richness
Step 5: Finish with Dressing, Herbs, and Spices
This is where your healthy bowl comes alive.
☐ Olive oil + lemon or a tahini-based sauce
☐ Fresh herbs like basil, mint, or cilantro
☐ Spices like turmeric, cumin, or smoked paprika for warmth and wellness
Build It Your Way
Layer your ingredients, mix gently, and trust your instincts — you can’t mess this up.
Each healthy bowl is different, and that’s the beauty of it. Enjoy!
At the end of the day, it’s not the big overhauls that change how you feel — it’s the simple, consistent habits.
Building a healthy bowl, taking a little bit of time to prep as you listen to your favorite podcaster, choosing real food… these small acts of care are what create ease, enjoyment, and lasting results.
The more you simplify, the more sustainable it becomes… and that’s where true balance and radiance live.
This quick checklist is just a taste of what we explore inside Radiance.
In the book, I share ideas and options for proteins, carbs, and veggies to choose from, how to balance your macros, and get a better sense of portions and combinations that work for your body today.
It’s where nutrition meets simplicity — helping you take the edge off meal planning and easily assemble something nourishing, even on the days you don’t feel like cooking.
by Lior xo
🌸 Want the full Glow-Up Formula?
This checklist comes from the chapter “Finding Food Freedom” in my book:
Radiance: Women’s Holistic Wellness Guide — Three Pillars to Stop Self-Sabotage, Reclaim Your Vitality, Love the Skin You’re In, and Glow Up.
Inside, you’ll find:
Managing PMS cravings and emotional eating — practical ways to soothe cravings and stop the all-or-nothing cycle.
Building nutrition for your feminine, cyclical body — so you’re not chasing fads or bouncing between restriction and bingeing, but finally creating true food freedom (while maintaining a fit & healthy body).
Mindset work that breaks self-sabotage loops — helping you build consistency and self-trust instead of guilt or burnout.
Movement that honors your hormones — syncing exercise with your cycle so it supports your energy, not drains it.
Get your copy of Radiance and start reconnecting with the version of you who feels vibrant, confident, and nourished.