合集

一周的碗餐

五十四款碗餐：波奇和鱼类、鸡肉、肉类、无肉以及八款早餐碗。一碗搞定，附每份价格。

54道食谱
$1.08–$9.43每份
5–45 分钟烹饪时间
267–799每份千卡

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.

早餐 13

一夜燕麦麦片（加浆果）早餐10 分钟570 kcal≈ $2.93

芒果奇亚布丁早餐10 分钟621 kcal≈ $1.79

燕麦粥碗（香蕉花生酱款）早餐15 分钟659 kcal≈ $1.08

莜麦粥碗（加酸浆果、酸奶和蜂蜜）早餐25 分钟574 kcal≈ $2.65

酸奶碗（加入希腊酸奶、桃子和麦片）早餐10 分钟608 kcal≈ $3.55

芒果香蕉奶昔碗早餐10 分钟590 kcal≈ $2.73

酸奶碗配烘焙苹果和肉桂早餐15 分钟486 kcal≈ $2.42

加糖香草牛奶粥配浆果碗早餐30 分钟519 kcal≈ $1.56

酸奶水果燕麦碗早餐5 分钟415 kcal≈ $2.14

莓果奶昔碗早餐8 分钟390 kcal≈ $2.59

燕麦奶奶昔碗早餐8 分钟291 kcal≈ $2.04

早餐鸡蛋鳄梨碗早餐25 分钟708 kcal≈ $3.70

轻盐鲑鱼和鳄梨碗早餐20 分钟612 kcal≈ $5.11

午餐 15

金枪鱼白豆碗（布尔格尔谷物碗）午餐25 分钟598 kcal≈ $3.57

蟹棒玉米饭碗午餐20 分钟506 kcal≈ $3.13

墨西哥风鸡饭豆饭碗午餐40 分钟779 kcal≈ $3.30

酸奶凯撒鸡肉碗午餐30 分钟564 kcal≈ $4.73

鸡胸、酱汁和小米饭碗午餐35 分钟754 kcal≈ $4.65

鸡肉碗配米饭和蔬菜午餐30 分钟605 kcal≈ $2.01

荞麦碗配火鸡和鸡蛋午餐35 分钟710 kcal≈ $3.78

火鸡配荞麦和蔬菜午餐30 分钟531 kcal≈ $2.64

亚洲牛肉配米饭和蔬菜午餐30 分钟670 kcal≈ $3.57

布尔格尔肉丸盘午餐40 分钟753 kcal≈ $3.96

塔希尼酱辣椒酱法拉费尔碗午餐40 分钟758 kcal≈ $2.60

红扁豆烤蔬菜碗午餐35 分钟760 kcal≈ $2.96

鹰嘴豆甜薯牛油果碗午餐40 分钟740 kcal≈ $2.47

鹰嘴豆蔬菜烩粗粒小麦粒午餐30 分钟611 kcal≈ $1.81

荞麦碗配蛋与蔬菜午餐25 分钟467 kcal≈ $1.99

晚餐 25

三文鱼饭盒（鲑鱼拍饭碗）晚餐35 分钟766 kcal≈ $4.92

金枪鱼牛油果Poke碗晚餐25 分钟544 kcal≈ $2.44

豆腐芒果拼盘饭（波克碗）晚餐35 分钟800 kcal≈ $3.92

辣酱鲑鱼碗（斯里拉查鲑鱼饭碗）晚餐35 分钟774 kcal≈ $5.87

三文鱼藜麦碗晚餐30 分钟743 kcal≈ $5.35

三文鱼、毛豆和糙米碗晚餐25 分钟596 kcal≈ $4.39

芝麻酥脆金枪鱼牛排碗晚餐40 分钟703 kcal≈ $6.28

三文鱼、小米和柠檬碗晚餐30 分钟574 kcal≈ $5.65

泰式螃蟹盖饭碗晚餐20 分钟575 kcal≈ $5.08

芝士烤鸡饭团（日式芝麻酱鸡肉盖饭）晚餐35 分钟780 kcal≈ $2.20

鸡肉泡菜炒蛋饭碗晚餐35 分钟767 kcal≈ $2.29

希腊酸奶鸡肉碗（布尔格尔配料）晚餐35 分钟774 kcal≈ $4.56

花生酱烧烤鸡碗晚餐35 分钟777 kcal≈ $1.84

沙威玛碗晚餐25 分钟630 kcal≈ $2.21

墨西哥风火鸡米饭碗晚餐35 分钟770 kcal≈ $3.30

牛肉墨西哥碗（牛肉布里托碗）晚餐35 分钟776 kcal≈ $3.05

韩式牛肉饭盒晚餐40 分钟778 kcal≈ $7.24

牛排碗配奇米柠檬酱晚餐45 分钟760 kcal≈ $9.43

日式烤肉碗晚餐35 分钟726 kcal≈ $3.43

希腊式猪肉吉罗碗（佐以酸奶沙律）晚餐45 分钟791 kcal≈ $2.98

羊肉丸子碗（库夫塔碗）晚餐40 分钟770 kcal≈ $4.04

墨西哥豆饭碗晚餐35 分钟800 kcal≈ $2.71

哈卢米和库斯库斯碗晚餐18 分钟737 kcal≈ $5.31

荞麦碗配香菇和鸡蛋晚餐30 分钟526 kcal≈ $2.76

泡菜豆腐饭盒晚餐30 分钟651 kcal≈ $3.33

零食 1

鹰嘴豆泥蔬菜拼盘零食10 分钟268 kcal≈ $1.20

如何使用

“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.

按此合集安排一周

常见问题

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.