Brighten Your Plate with One-Bowl Meals

Just for fun

Published on 31 March 2020

Brighten Your Plate with One-Bowl Meals


In April, the temperature rises, days get longer and outdoor activities increase. It’s also the time of year when the change in temperature often influences our behaviour, desires and moods. While comfort foods were favoured just a few weeks ago, fresh and colourful meals are now gaining ground! Among these, one-bowl meals are especially popular and are the perfect choice if you want to add variety to your lunches. Here’s how to easily create a healthy and tasty one-bowl meal!


The ideal one-bowl meal includes:


Grains + protein + fruits and vegetables + dressing and fresh herbs




Fruits and vegetables

Dressings and fresh herbs

Quinoa, millet, bulgur, barley, orzo, buckwheat, couscous, wild rice, basmati rice, etc.


Veg: chickpeas, lentils, tofu, tempeh, edamame, seitan, nuts and seeds, etc.


Sea: salmon, tuna, shrimp, scallops, crab, etc.


Land: chicken, beef, pork, etc.

Greens: rocket, spinach, kale, mesclun, etc.


Veggies: carrots, radishes, cucumbers, peppers, Chinese cabbage, etc.


Fruit: mangoes, apples, pears, strawberries, etc.

Vegetable oil and balsamic vinegar


Vegetable oil, lemon or lime juice, and Dijon mustard


Light Sesame Ginger Dressing (recipe below)



Fresh herbs:

cilantro, basil, oregano, etc.




Grains are the perfect base for the bowl! Choose whole grains ideally. Why not try new varieties? I also recommend that you cook big batches. Once cooked, the grains can be stored in the refrigerator in an airtight container for five days.



Change up the featured protein to give variety to your bowls! Or combine two types of protein for a flavour boost! For a meal that is sure to fill you up, always include a protein.


Fruits and vegetables

Focus on colour and abundance! Remember, according to the latest version of Canada’s Food Guide, half of your meal should be made up of fruits and vegetables! Use a vegetable spiralizer to give your bowl some extra flare.



Light Sesame Ginger Dressing

Servings: 2

Preparation time: 5 minutes

Cooking time: N/A


15 mL (1 tbsp.) natural peanut butter

15 mL (1 tbsp.) boiling water

30 mL (2 tbsp.) 0% plain Greek yogurt

5 mL (1 tsp.) low-sodium soy sauce

5 mL (1 tsp.) honey

5 mL (1 tsp.) sesame oil

2 mL freshly minced ginger

Juice from half a lime

Sriracha to taste


  1. Spoon peanut butter into a small bowl, then add boiling water to make it runny.
  2. Add the remaining ingredients. Stir until smooth.

Nutritional value

Calories: 68 | Fat: 4 g | Carbohydrates: 5 g | Fibre: 0 g | Protein: 4 g

Vanessa Daigle, RD

Nutritionist | Dietician