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
Brain-Boosting Egg Muffins (Low-GI Breakfast)
Category: Breakfast, Low-GI, No Carb, Focus, Meal Prep
Estimated reading time: 2 min
Looking for a quick, no-carb breakfast that supports focus and steady energy levels throughout the morning? These egg muffins are protein-rich, portable, and perfect for meal prep. You will love how easy, versatile and delicious they are!
Inredients (for 6 muffins)
4 large eggs
1/4 cup unsweetened plant milk or cream (optional)
1/2 cup chopped spinach or kale
1/4 cup diced red bell pepper
1/4 cup chopped onion
1/4 cup grated cheese (optional)
Salt and pepper to taste
Herbs: parsley, chives, oregano (optional)
Instructions
Preheat oven to 180°C (350°F).
Grease a muffin tin or use silicone muffin cups.
In a bowl, whisk eggs and milk/cream.
Stir in chopped veggies, cheese (if using), herbs, salt, and pepper.
Pour the mixture into the muffin cups (fill about 3/4).
Bake for 18–20 minutes, or until firm and golden.
Let cool and store in the fridge for up to 4 days.
Extra Tips
Use silicone muffin molds for easy cleanup and non-stick results.
Add leftover veggies like zucchini, broccoli, or mushrooms for variety.
Make in bulk on Sunday and store in the fridge — they reheat well.
Freeze in portions and defrost overnight in the fridge.
Make them with absolutely any topping you like( dried tomatoes, olives, ham, chicken, smoked salmon, anchovies, any veg, or cheese etc).
Why it’s great for focus
Eggs are rich in choline, which supports brain health and memory. Combined with colorful vegetables and no refined carbs, this breakfast keeps your blood sugar stable — crucial for concentration and productivity.
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