Mix and match ingredients to make your own variations!

BEEFY NOODLE BOWL

INGREDIENTS

• 4-6 pieces beef jerky (or sub with poultry)
• 100 g cooked rice noodles
• ½ cup cooked or fresh mixed vegetables
• Dressing: Whisk together
• 1/4 tsp garlic powder
• 1/4 tsp ground ginger
• 1/2 tsp soy sauce

NUTRITION INFORMATION FOR WHOLE RECIPE (2 CUPS)

• Calories: 290
• Carbohydrates: 31g
• Protein: 23g
• FAT: 7.4g
• Fiber: 2.7g

GRILLED TOFU AND VEGGIES

INGREDIENTS

• 4 slices grilled tofu (in 1 tsp oil, pinch of salt and pepper and ½ tsp garlic powder)
• ¼ cup canned or frozen corn
• 1 cup cooked quinoa or rice
• ½ cup chopped mixed lettuce or red shredded cabbage

Topping Option:

• ¼ cup salsa (mango or tomato)
• ¼ cup plain greek yogurt or sour cream

NUTRITION INFORMATION FOR WHOLE RECIPE (2 CUPS)

• Calories: 443
• Carbohydrates: 66g
• Protein: 19g
• FAT: 14g
• Fiber: 6.4g

CHICKPEA RICE AND VEGGIES

INGREDIENTS

• 1 cup rice
• 1 bell pepper
• 1 cup chickpeas OPTIONAL: substitute or add in ½ cup black beans to ½ cup chickpeas
• 2 Tbsp cilantro

Dressing:

• ¼ cup greek yogurt
• 1 tbsp lime juice
• 1/8 tsp cumin
• 1/8 tsp paprika
• ¼ tsp chili powder
• ½ tsp hot sauce

NUTRITION INFORMATION FOR RECIPE FOR WHOLE RECIPE (2 CUPS)

• Calories: 552kcal
• Carbohydrates:100g
• Protein:24g
• FAT:6.4g
• Fiber: 12g

INSTRUCTIONS

Building the Bowls:

Start with the grain (rice or quinoa or noodles), add in the protein (Chickpeas, tofu or beef) choose your veggies and drizzle with dressing!

Cover and store in fridge for up to 4 days of ready-made meals! If you find the meals are too big of a portion (or if you’re not carb loading!) you can split into 2 smaller sized portioned meals and still reap the balance of carbs, protein and fiber!

Sport Benefits: This is meal preparation and batch cooking at its finest! What a better way to prep for easy lunches or dinners for athletes, parents and coaches on the run! Its balanced, chalked full of protein and boosts carbohydrates to refuel the tank! Individually satisfying for every member of the family or team as they can design their own! Packs easily in a cooler for easy on the road team meals!

See a recipe video: https://www.coach.ca/buddha-bowls-that-boost-energy-p161520