By guest blogger Emma L’Esperance, nutrition student at Simmons University
For the Instagram version: Emma’s Buddha Bowl
A Buddha bowl is a bowl with little bites of various foods filled up with a circular “belly” on top, similar to that of a buddha. Most Buddha bowls contain a type of whole grain, vegetable, protein, a dressing, and different toppings to add extra flavor. To make a Buddha bowl, nutrition is a key part.
Balancing protein and carbohydrates in a Buddha Bowl can be a balancing act. However, a good way to ensure that you are eating enough carbohydrates is to eat at least 200 calories of grain foods per meal. In your buddha bowl, you should aim for complex carbohydrates, which are digested progressively and give a slow release of glucose into the bloodstream. For my bowl, I used brown rice which is a complex carbohydrate, meaning it has not been further processed and is rich in fiber. When you eat fiber, you feel full for longer, decreasing the chance of overeating (Carbohydrates, 2024). Alternatives to brown rice include quinoa or farro, both of which are sources of complex carbohydrates.
When it comes to protein, athletes need varying amounts depending on the activity they participate in and their age. For myself, I qualify as an endurance athlete who is an adult which means I need 0.5 to 0.7 grams of protein per pound body weight per day. For my Buddha bowl, I included both plant and animal proteins. For my plant protein, I used a fake meat sausage but you could also use chickpeas, tofu cubes, pinto beans, edamame, almonds, or cashews. For my animal protein, I used shredded cheese; other options include fish, hard-boiled eggs, and chicken.
For the vegetables, I used frozen vegetables which is considered a good option as freezing retains the nutritional value. However, another option is canned vegetables, which due to their fast processing allows them to maintain a majority of their nutritional value. My selection of frozen vegetables included dark, colorful vegetables. I used peppers, broccoli, spinach, and carrots which are considered to be more nutrient-dense (packed with extra vitamins and minerals) compared to paler vegetables like lettuces, cucumber, and celery. Broccoli, spinach, and peppers are loaded with vitamin C and protective carotenes that are precursors to vitamin A. For my source of fruit, I used dried fruits, specifically, raisins which are rich in potassium.
Here is how you can make your own bowl!
Start with a wholesome grain such as quinoa, brown rice, or farro
Add roasted vegetables, such as cauliflower, broccoli, sweet potatoes, or beets
Add raw greens, like spinach, kale, or arugula.
Add fruits, like avocado, apples, pears, craisins, berries, and raisins.
Add plant-based protein, such as chickpeas, tofu cubes, pinto beans, edamame almonds, cashews, and sunflower seeds.
Add an animal protein, like shredded cheese, hard-boiled eggs, shredded chicken, and fish
Finally, add a dressing like ginger, soy sauce, or garlic. I did not use a dressing because my bowl was already flavorful enough.
Enjoy your well-balanced sports meal!
References
- Carbohydrates. www.heart.org. July 2, 2024. Accessed March 21, 2025. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates.
- Clark N. Nancy Clark’s Sports Nutrition Guidebook. Human Kinetics; 2020.
Emma L’Esperance, Simmons University Nutrition Student, Former Competitive Figure Skater.