How to Create Your Own Macro Bowl


If you’re a food lover on Instagram, it is highly likely you’ve seen a macro bowl.

With their beautiful display of colour and variety, these bowls not only look beautiful but they are also a good source of nutrition. They’re loaded with vitamins, minerals and protein, which makes them a fantastic lunch or dinner option.

You can pick and mix from a variety of proteins, carbs, vegetables and fats. Take a look at some of my favourite macro inclusions!

(Short on time? Click here for your FREE 12WBT Macro Bowl recipe!)

Step one: choose 3 – 5 non-starchy vegetables

Aim for one to two cups of non-starchy veggies to create the ‘base’ for your bowl.

  • Grated carrot
  • Cucumber ribbons
  • Roasted Brussels sprouts
  • Steamed green beans
  • Salad greens
  • Strips of capsicum (red/green/yellow)
  • Sautéed mushrooms
  • Zucchini noodles
  • Asparagus spears
  • Cherry tomatoes
  • Steamed broccoli
  • Mashed pumpkin
  • Steamed grated cauliflower (cauliflower rice)

Step two: choose 1 protein source

Protein will add nutritional weight to your bowl and give you energy. Aim for 100 to 150g.

  • Lean chicken
  • Lamb strips
  • Marinated tofu
  • Smoked salmon
  • Tinned tuna
  • 2 eggs
  • Lentils/Chickpeas/Kidney Beans

Step three: choose a grain or carb

Aim for 1/2 cup of grains or carbs to add another punch of energy.

  • Roasted sweet potato
  • Corn kernels
  • Brown rice
  • Quinoa
  • Roast potato
  • Buckwheat noodles
  • Freekeh
  • Lentils/chickpeas/kidney beans (if not chosen as protein)

Step four: choose 1 fat

Aim for one to two tablespoons of good fats, listed below.

  • Sliced avocado
  • Cashews
  • Feta
  • Roasted almonds
  • Toasted sunflower seeds
  • Pepitas
  • Grated cheese

Macro bowl extras:

  • Olives
  • Hummus
  • Olive Oil
  • Beetroot dip
  • Tahini dressing
  • Herbs

Try building a plate using some of these choices – you’ll be surprised by the variety of meals you can create so simply. When you make one, be sure to share with us on Instagram by hashtagging #12WBTfood.

Lisa Donaldson, APD, M.Nutr&Diet, B.Edu
Lisa is the Lead Dietitian for 12WBT. With a Masters in Nutrition & Dietietics as well as a Bachelor of Education, Lisa is keen to help all 12 Weekers understand how to achieve health for life. Lisa studied Sports Dietetics at the Australian Institute of Sport and has a keen interest in gastrointestinal health. A highly regarded communicator, Lisa is a spokesperson for the Dietitians Association of Australia, the ‘Dietitian in Residence’ at the University of Canberra and a lecturer at the Australian Defence Force Academy. She has also been an expert on ABC Television’s Ask the Dr Series.

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