🥗 QUINOA & VEGGIE PROTEIN BOWL

🥗 QUINOA & VEGGIE PROTEIN BOWL

A balanced, plant-based protein bowl designed to support active weight loss, sustained energy, and nutrient-dense eating.

🧾 Ingredients (1–2 servings)

Protein / Base

  • ½ cup cooked quinoa (complete plant protein)

Vegetables

  • 1 cup sweet potato (cubed)
  • 1–2 cups kale (chopped)

Extras

  • 1–2 tsp pumpkin seeds (small sprinkle)

Seasoning

  • Olive oil (1–2 tsp total)
  • Salt, black pepper
  • Optional: paprika, garlic powder, cumin

🍳 How to Prepare

1. Cook the Quinoa

  1. Rinse quinoa thoroughly under running water
  2. Cook with water (1 part quinoa: 2 parts water)
  3. Simmer for 12–15 minutes until fluffy
  4. Let cool slightly and fluff with a fork

Tip: Keep the portion to ½ cup cooked for fat loss.

2. Roast the Sweet Potatoes

  1. Preheat oven to 200°C / 400°F
  2. Toss sweet potato cubes with a small amount of oil and seasoning
  3. Roast for 25–30 minutes, flipping halfway
  4. Roast until tender and lightly caramelized

3. Prepare the Kale

  • Massage raw kale with a few drops of olive oil and salt
     or
  • Lightly sauté for 1–2 minutes until just wilted

4. Assemble the Bowl

  • Add quinoa as the base
  • Top with roasted sweet potatoes and kale
  • Finish with a light sprinkle of pumpkin seeds

🌿 Health Benefits

1. Complete Plant Protein

  • Quinoa provides all essential amino acids
  • Supports muscle maintenance during weight loss

2. Balanced Macros

  • Healthy mix of protein, complex carbs, and fats
  • Prevents energy crashes and overeating

3. Long-Lasting Energy

  • Slow-digesting carbs fuel workouts and busy days
  • Ideal for active lifestyles and training days

4. Supports Healthy Weight Loss

  • High fiber increases fullness
  • Controlled portions keep calories in check

5. Rich in Micronutrients

  • Kale provides iron, calcium, and antioxidants
  • Sweet potato supplies beta-carotene and potassium
  • Pumpkin seeds add zinc and magnesium

⏰ Best Time to Eat

Best times:

  • Lunch on active or workout days
  • Post-workout meal
  • Early dinner when you need sustained energy

Great for: gym days, long workdays, or outdoor activities

🧊 Shelf / Fridge Life & Storage

  • Fridge life: Up to 4 days
  • Store in airtight glass containers
  • Keep quinoa and vegetables together or separate

Reheating

  • Reheat gently on the stove or microwave
  • Add pumpkin seeds after reheating for crunch

 Extra Tips (Optional but Helpful)

  •  Always rinse quinoa to remove bitterness
  •   Keep sweet potato portions moderate for fat loss
  •   Add lemon juice to boost mineral absorption
  •   For extra protein: add chickpeas or tofu
  •   For lower calories: increase kale, reduce quinoa

 

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