Collection

Bowls for the week

Fifty-four bowls: poke and fish, chicken, meat, meat-free and eight for breakfast. Everything in one bowl, with a price per serving.

54recipes
$1.08–$9.43per portion
5–45 minto cook
267–799kcal per portion

Plan a week from this collection

Fifty-four bowls: thirteen for breakfast, from overnight oats and chia pudding to a bowl with egg and avocado; eleven with fish, including three poke bowls, sesame tuna and budget versions with canned tuna and crab sticks; twelve with chicken and turkey; eight with meat, from beef burrito to lamb kofta; ten meat-free, with falafel, lentils, halloumi, tofu and mushrooms.

Every bowl is built the same way: a base, a protein, vegetables, a sauce, laid out in sections in one bowl. That makes it easy to assemble from what is already cooked: grain and protein for two days, vegetables and sauce fresh. The quickest are the no-cook breakfasts at 10 minutes; the longest have baked potatoes or brown rice, 40–45.

Breakfast 13

Overnight Oats with Berries Breakfast10 min570 kcal≈ $2.93

Mango Chia Pudding Breakfast10 min621 kcal≈ $1.79

Oatmeal Bowl with Banana and Peanut Butter Breakfast15 min659 kcal≈ $1.08

Buckwheat Porridge Bowl with Berries and Yogurt Breakfast25 min574 kcal≈ $2.65

Cottage Cheese Bowl with Peach and Granola Breakfast10 min608 kcal≈ $3.55

Mango and Banana Smoothie Bowl Breakfast10 min590 kcal≈ $2.73

Yogurt Bowl with Baked Apple and Cinnamon Breakfast15 min486 kcal≈ $2.42

Rice Porridge Bowl with Berries Breakfast30 min519 kcal≈ $1.56

Yogurt bowl with fruit and granola Breakfast5 min415 kcal≈ $2.14

Berry Smoothie Bowl Breakfast8 min390 kcal≈ $2.59

Oat milk smoothie bowl Breakfast8 min291 kcal≈ $2.04

Breakfast Bowl with Egg and Avocado Breakfast25 min708 kcal≈ $3.70

Lightly Salted Salmon and Avocado Bowl Breakfast20 min612 kcal≈ $5.11

Lunch 15

Tuna and White Bean Bowl Lunch25 min598 kcal≈ $3.57

Crab Stick and Corn Rice Bowl Lunch20 min506 kcal≈ $3.13

Chicken, Rice, and Bean Burrito Bowl Lunch40 min779 kcal≈ $3.30

Chicken Caesar Bowl with Yogurt Dressing Lunch30 min564 kcal≈ $4.73

Chicken, Pesto, and Quinoa Bowl Lunch35 min754 kcal≈ $4.65

Chicken Bowl with Rice and Vegetables Lunch30 min605 kcal≈ $2.01

Buckwheat Bowl with Turkey and Egg Lunch35 min710 kcal≈ $3.78

Turkey with Buckwheat and Vegetables Lunch30 min531 kcal≈ $2.64

Beef with Rice and Vegetables in Asian Style Lunch30 min670 kcal≈ $3.57

Bulgur Bowl with Meatballs Lunch40 min753 kcal≈ $3.96

Falafel Bowl with Hummus Lunch40 min758 kcal≈ $2.60

Lentil Bowl with Roasted Vegetables Lunch35 min760 kcal≈ $2.96

Chickpea, Sweet Potato, and Avocado Bowl Lunch40 min740 kcal≈ $2.47

Bulgur with Chickpeas and Vegetables Lunch30 min611 kcal≈ $1.81

Buckwheat Bowl with Egg and Vegetables Lunch25 min467 kcal≈ $1.99

Dinner 25

Salmon and Rice Poke Bowl Dinner35 min766 kcal≈ $4.92

Tuna and Avocado Poke Bowl Dinner25 min544 kcal≈ $2.44

Tofu and Mango Poke Bowl Dinner35 min800 kcal≈ $3.92

Spicy Salmon Sriracha Bowl Dinner35 min774 kcal≈ $5.87

Salmon and Quinoa Bowl Dinner30 min743 kcal≈ $5.35

Salmon, Edamame, and Brown Rice Bowl Dinner25 min596 kcal≈ $4.39

Sesame-Crusted Tuna Steak Bowl Dinner40 min703 kcal≈ $6.28

Cod, Quinoa, and Lemon Bowl Dinner30 min574 kcal≈ $5.65

Teriyaki Shrimp Bowl Dinner20 min575 kcal≈ $5.08

Teriyaki Chicken Bowl with Rice and Broccoli Dinner35 min780 kcal≈ $2.20

Chicken, Kimchi, and Fried Egg Bowl Dinner35 min767 kcal≈ $2.29

Greek Bowl with Chicken and Feta Dinner35 min774 kcal≈ $4.56

Chicken Satay Bowl with Peanut Sauce Dinner35 min777 kcal≈ $1.84

Shawarma Bowl Dinner25 min630 kcal≈ $2.21

Turkey, Rice, and Cheddar Taco Bowl Dinner35 min770 kcal≈ $3.30

Beef Burrito Bowl Dinner35 min776 kcal≈ $3.05

Korean Beef Bowl Dinner40 min778 kcal≈ $7.24

Steak Bowl with Chimichurri Dinner45 min760 kcal≈ $9.43

Teriyaki Pork Bowl Dinner35 min726 kcal≈ $3.43

Pork Gyro Bowl with Tzatziki Dinner45 min791 kcal≈ $2.98

Lamb Kofta Bowl Dinner40 min770 kcal≈ $4.04

Mexican Bean Bowl Dinner35 min800 kcal≈ $2.71

Halloumi and Couscous Bowl Dinner18 min737 kcal≈ $5.31

Buckwheat Bowl with Mushrooms and Egg Dinner30 min526 kcal≈ $2.76

Kimchi and Tofu Bowl Dinner30 min651 kcal≈ $3.33

Snack 1

Vegetable platter with hummus Snack10 min268 kcal≈ $1.20

How to use it

“Plan a week from this collection” puts bowls on breakfasts, lunches and dinners; Racion fills in the rest. Grain in the recipes is counted dry: 60–70 g per serving, an ordinary bowl.

Servings are sized to 500–800 kcal so a bowl is one meal, not two. If you want it lighter, drop half the grain and add vegetables: the protein and the sauce stay in proportion.

Plan a week from this collection

Questions

Where do I get fish for poke?

Only fish sold as sushi- or sashimi-grade: it is frozen at the plant, which kills parasites. Ordinary chilled fillet is not for eating raw. If there is none, take salted salmon or canned tuna: those bowls are here too.

What can I cook ahead?

Grain, chicken, meatballs and falafel keep two to three days in the fridge. Avocado, cucumber, herbs and yogurt sauce go in on the day. The oat and chia breakfast bowls work the other way round: assemble them the night before.

What suits children?

The breakfast bowls, chicken teriyaki, the turkey taco bowl, meatballs with bulgur, the crab stick bowl and the buckwheat bowl with mushrooms. Kimchi, sriracha and satay are hot; those are for adults.