How to Build a Nourishing Bowl: The LMHH Way to Simple, Balanced Meals
If there is ONE thing that saves me (and my entire family) week after week, it’s bowls.
Not fancy bowls.
Not Pinterest-perfect bowls.
Just real bowls filled with whole foods that taste good, keep you full, and take almost no time to put together.
In fact, “Build-a-Bowl Nights” have become a staple in our home — and they’re one of the biggest tips I share with clients who are busy, overwhelmed, or struggling to stay consistent with healthy eating.
Today, I want to show you exactly how to build a balanced bowl, why bowls are amazing for metabolic health, and give you five delicious LMHH-inspired bowl recipes that you can make any day of the week.
If you’re someone who loves simplicity, quick meals, and food that actually fuels you…
you’re going to love this.
Why Bowl Meals Are a Lifesaver for Busy People
Let’s be honest — we don’t always have the time or patience to stand in the kitchen for an hour after work. Most days we’re juggling kids, work, errands, activities, stress… and dinner can quickly become “whatever is easiest.”
This is exactly why I love bowls. Here’s why they work so well:
✔ They’re quick to assemble
If you have a few ingredients prepped ahead of time, you can throw together a complete meal in less than five minutes.
✔ They make healthy eating easy
Bowls naturally include proteins, vegetables, healthy fats, and complex carbs — everything your body needs to support hormones and blood sugar.
✔ They’re customizable
Everyone in your family can build their own. Think: taco bowls, salmon bowls, Greek bowls… endless options.
✔ They reduce food waste
Leftover veggies? A scoop of quinoa? Half an avocado?
Throw it in a bowl. Nothing goes unused.
✔ They keep you full and energized
A balanced bowl stabilizes blood sugar, supports metabolic health, and provides long-lasting energy — which is KEY for midlife women.
Our fridge always has bowl ingredients ready to go. Always.
Big containers of veggies, proteins, grains, and sauces make life so much easier.
How to Build a Balanced LMHH Bowl
Here's the formula I teach all my clients — it’s simple, flexible, and checks all the boxes for a balanced, blood-sugar-friendly meal.
1. Choose Your Protein (the anchor of every bowl)
Protein keeps you full, balances blood sugar, supports metabolism, and helps regulate hormones.
Aim for 25–35g per meal.
Examples:
Grilled chicken
Shrimp
Salmon
Ground turkey
Tofu or tempeh
Lentils or beans
Hard-boiled eggs
2. Add a High-Fibre Carb
This helps stabilize energy, support gut health, and keep cravings down.
Examples:
Quinoa
Brown rice
Sweet potato
Lentils
Chickpeas
Steel-cut oats (for breakfast bowls)
3. Add Colour (aka your veggies)
Veggies add fibre, antioxidants, and essential nutrients.
Try:
Roasted peppers
Cucumbers
Spinach
Broccoli
Tomatoes
Carrots
Mushrooms
Red cabbage
Zucchini
4. Add Healthy Fats
Fats help balance hormones, support your brain, and keep you satisfied.
Options:
Avocado
Olive oil
Tahini
Nuts
Seeds
Feta or goat cheese (if tolerated)
5. Add a Punch of Flavour
This is where a simple bowl becomes AMAZING.
Try:
Homemade dressings
Lemon juice
Greek yogurt sauce
Salsa
Tahini drizzle
Chili crisp
Fresh herbs
6. Bonus: Add a Crunch or Extra Fibre Boost
Hemp seeds
Chia seeds
Pumpkin seeds
Sauerkraut (great for gut health!)
And that’s it.
A balanced bowl every single time.
Why Bowls Are AMAZING for Metabolic Health
If you’ve ever wondered why you feel “off” after certain meals — tired, bloated, hungry again quickly, craving sugar — it usually comes down to blood sugar regulation and metabolic health.
Metabolic health means your body:
✔ balances blood sugar well
✔ uses energy efficiently
✔ digests food properly
✔ maintains stable hunger cues
✔ regulates hormones
✔ avoids inflammation
✔ has consistent energy
Most women over 35 experience metabolic shifts (hello perimenopause, stress, cortisol spikes, irregular sleep), and balanced meals become even more important.
Bowls naturally support metabolic health because they include:
→ protein
→ fibre
→ healthy fats
→ complex carbs
→ colour
→ volume
These components slow digestion, stabilize blood sugar, curb cravings, and help your metabolism run smoothly.
Bowls are more than trendy — they’re a tool.
5 Bowl Recipes to Inspire Your Next Meal
Here are five LMHH-inspired bowl ideas you can make anytime.
Swap ingredients, make your own spin — the more flexible, the better.
1. Mediterranean Chicken Bowl
Grilled chicken
Quinoa or brown rice
Cherry tomatoes
Cucumber
Kalamata olives
Spinach or arugula
Feta
Lemon-olive oil dressing
Why it helps: high protein, anti-inflammatory, rich in magnesium + healthy fats.
2. Shrimp & Roasted Red Pepper Bowl
Sautéed shrimp
Lentils or quinoa
Roasted red peppers
Mushrooms
Spinach
Avocado
Garlic-tahini drizzle
Why it helps: great for metabolism, blood sugar, and hormone balance.
3. Taco-Inspired Turkey Bowl
Ground turkey seasoned with taco spices
Rice or cauliflower rice
Black beans
Shredded lettuce
Salsa
Avocado or guacamole
Greek yogurt
Why it helps: protein + fibre + colour = stable energy and fewer cravings.
4. Sweet Potato Glow Bowl
Roasted sweet potato
Chickpeas
Red cabbage
Spinach
Pumpkin seeds
Lemon-tahini dressing
Why it helps: fibre-rich, nutrient-dense, great for digestion + gut health.
5. Salmon Omega Bowl
Baked salmon
Brown rice
Broccoli
Edamame
Carrots
Sesame seeds
Ginger-soy or miso dressing
Why it helps: supports hormones, brain health, inflammation, and metabolism.
Bowls Make Healthy Eating Easy
If you want meals that:
✔ are quick
✔ taste great
✔ keep you full
✔ support your hormones
✔ stabilize your blood sugar
✔ fit into real life
✔ help you stay consistent
… bowls are the answer.
Prep a few components in big containers on Sunday, and you’ll have mix-and-match meals all week long.
Your metabolism, digestion, hormones, and energy will thank you — and your future self will too.