Brain-Boosting Buddha Bowl – Low GI & Meal Prep Friendly
Categories: Low GI, Lunch, Meal Prep, Focus, Brain Food, Protein
Estimated reading time: 2 min
Preparation time: 20 min
This balanced bowl is perfect for days when you need to stay sharp and fuelled. Packed with fiber, plant protein, slow-releasing carbs, and essential nutrients for brain function like omega-3s, iron, magnesium, and choline — it’s your go-to lunch for performance and focus. You can prepare it with almost any ingredients you love. Have fun experimenting and create endless combinations of your perfect bowl.
Ingredients:
• ½ cup cooked quinoa, brown or red rice or buckwheat, for gluten-free option
• ½ cup of cherry tomatoes
• ½ cup steamed broccoli or spinach
• ⅓ cup cooked lentils or chickpeas
• ½ avocado, sliced
• 2 tbsp red cabbage ( use fermented if you like)
• 1 boiled egg or ½ cup firm tofu, or slices of grilled chicken (for protein)
• 1 tbsp olive oil or flaxseed oil
• 1 tsp lemon juice or apple cider vinegar
• Optional: sprinkle of pumpkin or sunflower seeds
Instructions:
Cook quinoa, egg, chicken and vegetables in advance, or use leftovers.
Assemble all ingredients in a bowl or lunch box: grain, legumes, vegetables, and protein.
Drizzle with oil and lemon juice or vinegar just before serving.
Top with avocado and seeds.
✔️ Store ingredients separately in the fridge and assemble just before eating to keep textures fresh.
✔️Use fermented cabbage or other fermented vegs – they’re perfect for supporting the health of your microbiota and overall gut well-being.
✔️Perfect option to use leftovers or preparing in advance for busy days.
✔️You can prepare it in advance and store in the fridge for the next day.
✔️Brain Boost Reminder:
This bowl is full of focus-friendly nutrients:
Quinoa & lentils = complex carbs + iron
Egg/tofu = choline + protein ( always use organic, GMO free tofu)
Avocado & seeds = omega-3 precursors & magnesium
Leafy greens = folate + antioxidants