A good bowl isn't complicated, but most people either overthink it or underbuild it — too much rice and not enough protein, or a base with no plan for vegetables or fat at all. Here's a simple formula that works whether you're cooking at home or picking from a menu.
Start with protein — this is the anchor, and it should be decided first, not last. A palm-sized portion of chicken, paneer, tofu, or eggs, roughly 150-180g cooked, gets you somewhere between 25-40g of protein depending on the source, which is the range most bowls should be built around for a proper meal.
Members Only
Sign up to keep reading
This article has 4 more paragraphs. Create a free Café Gainz account to read the rest — plus every future recipe and workout note.