コレクション
一週間のボウル
54のボウル：ポケと魚、鶏肉、肉、肉なし、朝食用8品。すべて一つの器に、一人前の価格つき。
- 54レシピ
- $1.08–$9.431人前あたり
- 5–45 分調理時間
- 267–7991人前のkcal
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.
朝食 13
昼食 15
夕食 25
おやつ 1
使い方
“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.
このコレクションから一週間を組むよくある質問
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.
