The Fail-Proof Formula for the Perfect Plant-Based Meal Bowl (Plus Endless Bowl Ideas!)

Between holiday parties, work events, family gatherings, and nonstop to-dos, this season can make healthy eating feel … impossible. With a packed schedule and celebrations around every corner, mealtime can quickly become stressful or an afterthought.

That’s exactly why I love this simple, fail-proof formula for building a balanced, plant-based meal in a bowl. It’s fast, flexible, delicious, and keeps you nourished—even when life is chaotic.

The best part? It works year-round.

Inspired by Matt Frazier of No Meat Athlete, this formula is so easy you’ll remember it forever:

The Formula: Beans + Greens + Grains

Yep—just three nourishing components combined in endless ways.

And when you add flavorful extras like veggies, herbs, sauces, or something creamy? You get a bowl that’s satisfying, energizing, and nutrient-packed… with almost no effort.

Let’s break it down.

How to Build a Plant-Based Meal In A Bowl

photo credit: Anna Pelzer

1. Start With Beans: Your Plant-Powered Protein

Beans are the foundation of a balanced bowl. They provide plant-based protein, fiber, minerals, and antioxidants—all essential for steady energy and long-lasting fullness.

Great options:

• Black beans

• Chickpeas

• Lentils

• Pinto beans

• Kidney beans

• Butter beans

• Great northern beans

Time-saving tip: Stock up on organic canned beans. Rinse, drain, and you’re ready to go.

2. Add Your Greens: Fiber, Minerals & Color

Dark leafy greens bring vitamins, minerals, antioxidants, and freshness to your bowl.

Easy options (pre-washed is your friend!):

• Spinach

• Kale

• Arugula

• Romaine

• Collards

• Swiss chard

• Mixed greens

You can enjoy greens raw or sauté them with a splash of broth, tamari, or lemon.

Charlotte Karlsen

3. Choose Your Grain: Comfort + Carbohydrate (Slow & Steady) Energy

Whole grains make your bowl hearty and grounding. They also provide fiber and steady-burning energy.

Delicious choices:

• Quinoa

• Brown rice

• Farro

• Wheat berries

• Barley

• Millet

• Whole-wheat pasta

• Wild rice

• Bulgur

Pro tip: Cook your grains in batches and store them for easy grab-and-go bowls throughout the week.

4. Make It Delicious: Add Extras & Flavor Boosters

This is where your bowl becomes magic. Adding color, crunch, creaminess, or a pop of acid takes your bowl from “healthy” to “WOW.”

Vegetable Add-Ins

• Bell peppers

• Carrots

• Beets

• Red onion

• Scallions

• Broccoli

• Roasted potatoes or sweet potatoes

• Roasted squash

Creamy Elements

• Hummus

• Guacamole or avocado slices

• Tahini drizzle

• Cashew cream

• Yogurt-based sauce (vegan yogurt works beautifully!)

Crunch + Texture

• Pumpkin seeds

• Nuts

• Roasted chickpeas

• Toasted sesame seeds

Sauces & Dressings

A bowl isn’t complete without a sauce!

Try:

• Lemon-tahini dressing

• Salsa or pico de gallo

• Balsamic glaze

• Peanut or almond sauce

• Olive oil + lemon

• Garlic herb vinaigrette

Download this FREE e-book: 5 Simple and Easy-To-Make Plant-Based Dressings and Sauces.

Mix-and-Match Bowl Ideas

Here are a few combinations to get you inspired:

• Wheat berries + kale + chickpeas

• Whole-wheat pasta + spinach + lentils

• Brown rice + black beans + Swiss chard (top with pico + avocado!)

• Quinoa + pinto beans + chopped collards

• Farro + cannellini beans + arugula with lemon-tahini

• Millet + red lentils + roasted sweet potatoes

• Wild rice + edamame + cabbage with peanut sauce

For even more guidance—including a bowl-making video—check out Purely Planted’s FREE Bowl-Making Course.

Tasty and Nourishing Meals Don't Have to Be Complicated

When life gets busy, nourishing yourself doesn’t have to be complicated. With the simple formula of beans + greens + grains, you can build endless combinations of satisfying, nutrient-packed meals in minutes. Add your favorite extras, mix and match flavors, and make your bowl as simple or as creative as you want.

Most importantly? This formula makes healthy eating feel doable, joyful, and delicious—even during your busiest seasons.

Feel free to share your favorite bowl combinations—I’d love to hear what you create!

Hey y’all! My name is LuAnn Parker and I am a graduate student in the Coordinated Program in Dietetics, Department of Nutrition at Georgia State University, on my way to becoming a Registered Dietitian. I am super excited about this opportunity to learn more about helping and educating others on improving their health through nutrition. I am especially interested in working with those affected by cancer, as I have experienced this in my own family. Jesus follower, wife to Greg, mama to 3 beautiful girls, plant-based lover of food! “An ounce of prevention is worth a pound of cure” – Benjamin Franklin