Did you know that not all meals require meat? In fact, some studies show that people who don’t eat meat (vegetarians) generally eat fewer calories and less fat, weigh less, and have a lower risk of heart disease than nonvegetarians do. That little tidbit got us thinking. In addition to saving money on animal protein by opting for fruits, vegetables, beans, and legumes, you’re also saving calories and increasing your vitamin and mineral intake — huge win! Adding more unsaturated fats (from sources such as olive oil, nuts, and avocado), or MCTs like coconut oil can be protective for heart health as well! Plant-based diets high in these types of fat have shown to lower overall cholesterol, raise HDL, and lower LDL. If you’re anything like us, sometimes a one-bowl meal warrants unwanted meal-time creativity. For instance, what will your base be? How do I start? What vegetables go with other vegetables? Not all of us are up for coming up with fun new meals after a long day. We’ve got some inspiration to share! Watch the video below and keep reading for 5 of our favorite plant-based bowls, perfect for dinner or a meal prepped lunch. Want your own downloadable recipes for the fridge? Click here for all the recipes.

01 Hawaiin BBQ Tofu Bowls

This quinoa-based bowl from Fit Mitten Kitchen has a filling, tropical flavor, perfect for summertime. Quinoa packs incredible benefits. In fact, the bioavailability of protein in quinoa is the highest of all the cereals. Quinoa is both a great source of fiber and protein. Most Americans don’t get enough fiber in their diet. Fiber is known to lower cholesterol, regulate hunger, and promote gut health.

Serving Size: 4 Servings
Prep Time: 35 Minutes

02 Spicy Cauliflower Protein Bowl

Do you ever get a hankering for buffalo wings? Instead of digging into a greasy, fried chicken wing, check out this buffalo cauliflower bowl from Pumpkin and Peanut Butter.  #Protip: opt for frozen pre-riced cauliflower. Did you know that frozen vegetables are actually more sustainable for the environment and prevent food waste!

Serving Size: 4 Servings
Prep Time: 30 Minutes

03 Thai Tempeh Buddha Bowl

Get your takeout fix with this Thai inspired tempeh bowl! It’s vegan, packed with plant-based protein, and full of flavor. This dish also contains tempeh, an Indonesian soy product. A serving of Tempeh offers 18% of the daily value of calcium and 25% of the daily value of iron, which is impressive for a plant-based protein as these minerals typically are derived from animal sources in our diet. According to research, Tempeh may play an integral role in lowering both systolic—and diastolic—blood pressure.

Serving Size: 2 Servings
Prep Time: 30 Minutes

04 Green Power Bowl

What’s more energizing than a big bowl of fresh green vegetables? This power bowl from V Nutrition and Wellness is loaded with some of our favorite greens and plant-based protein perfect for sustaining you with energy all day long. In addition to being a wonderful plant protein source, chickpeas are high in manganese, folate, and fiber. Folate supplementation has shown to lower risk of heart disease. In addition, people with depression are more likely to be deficient in folate.

Serving Size: 3 Servings
Prep Time: 30 Minutes

05 Cauliflower Rice Burrito Bowl

a plate of food with rice and vegetables

Satisfy your weeknight Mexican food craving with this delicious fiesta bowl from Choosing Chia! We used frozen pre-riced cauliflower to save some time (and calories!). The beauty of this bowl is once you’ve got your cauliflower rice and beans, you can get creative with your favorite toppings. If you’d rather add more kick to your bowl, slice up a few fresh jalapenos and opt for a spicier salsa.

Serving Size: 4 Servings
Prep Time: 20 Minutes

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