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How to Build a Balanced Nourish Bowl

Easily one of my favourite things to eat for many reasons - quick, easy, no two are ever the same and they're easily adaptable for fussy family members!

But when it comes to putting together a bowl of goodness, what should we be including?


Wellness Bowls, Nourish Bowls, Superfood Bowls...You've probably seen them in cafe's or across social media - but what is it about these things that makes them so good, both for you and tasting?!

It's all in the balance of ingredients, and once you know the basics, I'm sure you'll become a fan too....Not to mention a pro at throwing them together!


Start with a source of protein.

This could be any type of leftover meat, tinned fish, beans, shredded chicken, deli ham, tofu...whatever you fancy! Remember, protein is such an important nutrient for our health and also satiety. Use this as your bowl building block.

Choose a carbohydrate.

I've said it before and I'll say it again.....Carbs are not to be feared! They are an essential part of a healthy diet - even more so for active individuals.

Carbs I like in my bowls include rice, pasta, quinoa, roasted potato or pumpkin and often a mixture of whatever is in my fridge. Grains like rice or quinoa are great for these type of meals.

Aim for lots of colour.

Fruits and veges are important for nutrient diversity, vitamins, minerals and fibre - as well as texture, flavour and crunch! Try and change these up seasonally when you can and aim for different colours. Don't forget herbs like parsley, spinach and mint!

Add a source of healthy fat.

We need fats in our diet to help us digest many vitamins, hormone health and also satiety. Some examples you may like to include in your bowl are avocado, olive oil, chopped nuts or nut butters.


This includes toppings, dressings and sauces...The fun stuff! 2 things that I love adding to my chicken salad bowl (pictured) are Wasabi Peas and the Barkers Herb and Caper Vinaigrette - YUM! You might like Sriracha, Kewpie Mayo, Aioli - just be mindful of your serving size here as some dressings can be a little more on the energy dense side.

Your condiments may also double as your source of healthy fats, depending on what you choose - a drizzle of olive oil, a homemade peanut satay sauce or sprinkling of chopped nuts and seeds are all great options.


As you can probably gather, the options for putting together a bowl really are endless! Nourish Bowls are a great way to use up leftovers and eat seasonally.

Remember, they don't always have to be salad based either. One of my fave warm options is a Nacho style bowl with veg and bean packed mince, rice, corn chips, topped with guacamole, avo or grated cheese...Delish!

Happy bowl creating team! As always, if you have any questions or would like to get in touch, don't hesitate. I love hearing from people!


Kayley's Summer Chicken Salad Bowl


Cooked chicken - I often pan fry a breast in some soy sauce for this

Rice - I mainly use cooled for here, but warm is fine

Lettuce/spinach/whatever leaf you have

Red Cabbage









Wasabi Peas


Chop, grate, peel, slice veges and add to a mixing bowl.

Season with salt and pepper and pour over a generous drizzle of the vinaigrette. Give it a good stir.

Spoon the cooked rice into the bottom of your serving bowl, then add the prepared salad.

Arrange the sliced chicken on the salad and rice.

Top with avocado and crushed wasabi peas


*Use whatever veg you have in your fridge! This is just what I used for the salad in this particular photo.

Find me on Instagram - @kando_training, or Facebook - @KANdoTraining.

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