The Absolute Best Bowls for Fat Loss - Muscle & Fitness (2024)

Pile it On!

It seems like everyone is eating breakfast, lunch, and dinner out of a bowl these days! That’s because this popular trend makes eating healthy easy. Bowls are a simple way to combine good-for-you ingredients that help fill you up, keeping snacking and overeating to a minimum. These 10 bowls have a boost of protein to help you build muscle, along with whole grains, fruits, and/or vegetables to give you the antioxidants and plant chemicals to help your body stay trim.SEE ALSO:3 Key Components to a Tailor-Made Diet

Chili-Lime Beef & Black Bean Bowl with Avocado Crema

This Mexican-inspired beef bowl contains over 31 grams of protein per bowl from black beans and lean beef. It is the perfect quick and healthy dinner recipe that can be whipped up in 30 minutes.Skill level: BeginnerServes: 4Start to Finish: 30 minutes, plus at least 2 hours marinating timePrep: 20 minutesCook: 10 minutesIngredients:1/4 cup freshly squeezed lime juice (about 4 medium limes)1 tablespoon chili powder1/2 teaspoon ground chipotle pepper1 teaspoon Kosher salt1 pound boneless thin beef sirloin tip steak (may be labeled as “for carne asada”)1 (15-ounce) can black beans, rinsed and drained2 ripe tomatoes, diced1/4 cup chopped fresh cilantro1 ripe Haas avocado5 tablespoons heavy cream2 cups hot-cooked riceSliced fresh jalapeno and lime wedges (garnish)Instructions:Combine lime juice, chili powder, chipotle pepper, and salt in a medium bowl. Set aside 1 teaspoon of mixture in a separate small bowl.Place half of remaining mixture in a large re-sealable bag. Add beef to the re-sealable bag, shake bag to coat meat and marinate in refrigerator at least 2 hours or overnight.Add black beans, tomato, and cilantro to reserved lime juice mixture in medium bowl; toss and store in refrigerator until ready to serve.Slice avocado in half and remove pit. Scoop flesh into bowl of a small food processor. Add remaining 1 teaspoon lime juice mixture and cream to food processor; pulse until smooth. Add cilantro and pulse just until combined. Store covered in refrigerator until ready to serve.When ready to prepare, heat a grill pan over medium-high heat. Remove meat from bag (discard marinade). Grill beef 2 – 3 minutes on each side or until desired degree of doneness. Remove from pan and let rest 5 minutes. Slice into ¼-inch strips.Arrange rice among serving bowls; top evenly with beans and beef. Drizzle with avocado crema.Nutrition Information (per bowl)Calories: 533; Total Fat: 24.5 grams; Protein: 31.5 grams: Carbohydrates: 47 grams; Sugar: 2 grams; Fiber: 8 grams; Sodium: 733 milligramsRecipe and photo by Regan Jones, RD of Healthy Aperture.SEE ALSO: The25 Worst Foods for Fat Loss

Chocolate Peanut Butter Smoothie Bowl

Taking in a high protein, high fiber breakfast can help get you through a busy morning. You can even make this bowl in the evening, cover, and refrigerate. Add the toppings in the morning so cacao nibs stay nice and crunchy. Don’t worry, even though they look like chocolate, cacao nibs don’t contain any sugar and do contain all the antioxidants and phytochemicals that cacao has to offer.Skill level: BeginnerServes: 1Start to Finish: 10 minutesPrep: 10 minutesCook: 0 minutesIngredients:1/2 cup unsweetened vanilla almond milk, or unsweetened cashew milk1 teaspoon chia seeds1 scoop (1/4 cup or approximately 25 grams) vegan chocolate or whey protein powder2 tablespoons powdered peanut butter1/2 banana, frozen and sliced1/2 cup iceToppings1 tablespoon powdered peanut butter (reconstituted with 1½-2 teaspoons water)1 teaspoon cacao nibs (4 grams)Instructions:Place all smoothie ingredients in order into a blender.Blend until desired consistency is achieved, you may need to scrape sides down in order to fully blend the chia seeds.Pour into a serving bowl, drizzle peanut butter and sprinkle with cacao nibs.Nutrition Information (per bowl)Calories: 310; Total Fat: 10 grams; Saturated Fat: 1.5 grams; Protein: 30 grams: Carbohydrates: 33 grams; Sugar: 10 grams; Fiber: 9 grams; Cholesterol: 0 milligrams; Sodium: 530 milligramsRecipe and photo by Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You, LLCSEE ALSO:10 Muscle-Building Peanut Butter Desserts

Cajun Shrimp and Dirty Rice Bowl

Shrimp is a very lean protein that provides a healthy dose of filling protein. The 2015 Dietary Guidelines recently dropped the 300 milligram per day recommendation for cholesterol. This doesn’t make it okay to eat as much cholesterol as you want, but you don’t have to keep as strict eye on the amount of cholesterol each food contains. Skill level: BeginnerServes: 4Start to Finish: 55 minutesPrep: 15 minutesCook: 40 minutesIngredients:1-1/3 cup dried brown rice1-2 teaspoons Old Bay seasoning1-2 teaspoons Cajun SeasoningSalt, to taste1 tablespoon unsalted butter¼ cup water1 teaspoon bouillon base (or 1 bouillon cube)1½ cups diced onions and bell peppers1 pound shrimp (any size, peeled & deveined)1 (15-ounce) can red kidney beans, drained and rinsedInstructions:Cook rice according to package instructions and add Old Bay & Cajun seasonings to prepared rice. For a milder version, only use 1 teaspoon of each of the seasonings. For a hotter version, add 2 teaspoons. Add salt to taste.Meanwhile, heat a skillet to medium-high heat and add butter, water, and bouillon to the pan.Once butter has melted, add peppers and onions and cook until softened and translucent.Toss the shrimp into the pan and heat until just cooked through, 3-5 minutes (depending on size of the shrimp you use – small shrimp cook faster!).Stir in beans and rice and adjust seasoning to taste.Divide beans and rice mixture evenly into each of 4 bowls.Nutrition Information (per bowl)

Calories: 325; Total Fat: 4 grams; Protein: 33 grams: Carbohydrates: 42 grams; Fiber: 8 gramsRecipe and photo by Jamila René Lepore, MS, RDN of No Nonsense Nutritionist.SEE ALSO: 20 Foods an Athlete Would Never Eat

Peanut Tofu Buddha Bowl

A study published by the Journal of the Academy of Nutrition and Dietetics found a link between consumption of dark green leafy vegetables (like spinach) and deep orange vegetables (like carrots) and loss of belly fat. Both spinach and carrots are found in this delicious bowl, along with 23 grams of muscle building protein.Skill level: BeginnerServes: 4Start to Finish: 35 minutesPrep: 20 minutesCook: 15 minutesIngredients:For the tofu bowl2 cups cooked brown rice1 cup shredded carrots2 cups spinach leaves2 cups broccoli florets2 teaspoons olive oil or additional sesame oil, divided1 cup chickpeas (drained and rinsed, if using canned)Salt and pepper16 oz extra firm tofu, pressed and drainedFor the peanut sauce1-2 tablespoons toasted sesame oil¼ cup low sodium soy sauce¼ cup 100% pure maple syrup2 teaspoons chili garlic sauce¼ cup creamy or crunchy peanut butterInstructions:Preheat the oven to 400 degrees Fahrenheit.Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren’t using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce.Nutrition Information (per bowl)Calories: 534; Total Fat: 25 grams; Saturated Fat: 3 grams; Protein: 23 grams: Carbohydrates: 61 grams; Sugar: 20 grams; Fiber: 7 grams; Cholesterol: 0 milligrams; Sodium: 719 milligramsRecipe and photo by Alexandra Caspero MA, RD, CLT of Delish Knowledge.SEE ALSO: The 12 Laws of Fat Burning

Berry Pistachio Crunch Smoothie Bowl

A 2016 study published in the journal Nutrition, Metabolism, and Cardiovascular Diseases looked at the diet quality of over 5,000 men and women. The study concluded that those who ate more fruits, vegetables, whole grains, nuts and seeds, and yogurt had less belly fat. This smoothie bowl is filled with belly fat busting ingredients including blueberries, bananas, strawberries, pistachios, and chia seeds.Skill level: BeginnerServes: 2Start to Finish: 10 minutesPrep: 10 minutesCook: 0 minutesIngredients:3/4 cup plain kefir1/2 cup unsweetened hemp (or other) milk1/2 cup frozen wild blueberries1/2 cup frozen sliced bananas1/2 cup frozen strawberries3/4 teaspoon cinnamonFor the toppings2 tablespoons shelled pistachios, chopped1/4 cup frozen wild blueberries1½ tablespoons chia seedsInstructions:Blend smoothie base ingredients.Place into two bowls, and top with wild blueberries, pistachios, and chia seeds. Enjoy!Nutrition Information (per bowl)Calories: 230; Total Fat: 10 grams; Saturated Fat: 1.5 grams; Protein: 9 grams: Carbohydrates: 31 grams; Sugar: 15 grams; Fiber: 10 grams; Sodium: 115 milligramsRecipe and photo by Amy Gorin, MS, RDN, a dietitian in Jersey City, NJ and owner of Amy Gorin Nutrition.SEE ALSO: 20 Tips to Shed Body Fat for Good

Skillet Egg and Veggie Breakfast Bowl

Eggs are a complete protein that contains all the essential amino acids your body needs, including muscle building BCAAs (branch-chain amino acids). Together with belly fat-reducing leafy greens, it’s a breakfast bowl of champions.Skill level: BeginnerServes: 1Start to Finish: 20 minutesPrep: 10 minutesCook: 10 minutesIngredients:2 teaspoons extra-virgin olive oil1 eggSalt and pepper2 cups raw leafy greens or 1 cup leftover chopped cooked vegetables (or a combination)1/2 lemonSliced avocado (optional)Shaved Parmesan cheese (optional)Instructions:Set a large non-stick or cast iron skillet over medium heat. Add the olive oil and swirl to coat the pan. Crack an egg on one side of the pan and cook to your desired doneness: sunny side up, over easy, or over hard. Season with salt and pepper as desired.While the egg cooks, in the remaining part of the pan, add the greens/vegetables and sauté until the greens are just wilted and/or the vegetables are warm. Drizzle a little lemon juice onto the vegetables and add a small pinch of salt. Stir and transfer to a serving bowl.When the egg is cooked, transfer it to the top of the vegetables. Garnish with sliced avocado or shaved Parmesan.Serve immediately.Nutrition Information (per bowl, without optional avocado and Parmesan cheese)Calories: 167; Total Fat: 14 grams; Saturated Fat: 3 grams; Protein: 8 grams: Carbohydrates: 3 grams; Sugar: 1 gram; Fiber: 1 gram; Cholesterol: 186 milligrams; Sodium: 413 milligramsRecipe and photo by Katie Morford, MS, RD, author of the forthcoming cookbook Rise & Shine (Roost Books, 2016).SEE ALSO:11 Reasons You’re Not Losing Fat

Steak Cobb Salad

With 50 grams of protein per serving, this lunch or dinner bowl will keep you seriously full.Skill level: BeginnerServes: 4Start to Finish: 40 minutesPrep: 20 minutesCook: 20 minutes

Ingredients:1-1½ pounds flank steak1/2 cup olive oil3 cloves garlic, minced1 teaspoon salt1 teaspoon black pepper1/2 cup chopped onion1/3 cup red or white wine vinegar2 tablespoons honey4 hard-boiled eggs, halved or quartered4 strips of low sodium bacon, cooked and crumbled1/2 cup crumbled feta cheese1 cup cherry tomatoes, halved1/2 cup red onion, chopped8 cups chopped romaine lettuce or mixed greens1 medium avocado, sliced or choppedInstructions:Combine first 8 ingredients in a re-sealable plastic bag and let marinate at least 4 hours or overnight.Remove steak and grill to desired doneness.Let rest and slice into strips.Put 2 cups of lettuce in each bowl. Top each with bacon, feta, tomatoes, onion, egg, avocado, and steak, arranging as desired.Serve with your favorite dressing.Nutrition Information (per bowl)Calories: 628; Total Fat: 41 grams; Saturated Fat: 11 grams; Protein: 50 grams: Carbohydrates: 17 grams; Sugar: 9 grams; Fiber: 6 grams; Cholesterol: 304 milligrams; Sodium: 666 milligramsRecipe and photo by Lindsay Livingston, RD of The Lean Green Bean.SEE ALSO: 9 Tips to Lose Fat Fast

-Ingredient Healthy Kale and Quinoa Bowl

Made with 5 easy-to-find ingredients, this low calorie bowl has protein-packed quinoa and hearty kale, a leafy green linked to reduced belly fat. It’s always important to remember that relying on one food to reduce belly fat won’t do the trick, but rather following a calorie-controlled, well-balanced meal over a long period of time is how you stay trim and lean.Skill level: BeginnerServes: 4Start to Finish: 50 minutesPrep: 15 minutesCook: 35 minutesIngredients:1 cup quinoa1 bunch kale, de-stemmed and roughly chopped3 tablespoons olive oil, divided3 ounces sun-dried tomatoes (approx. 1 cup), dicedJuice from 1/2 large lemonSalt and pepper to tasteOptional toppings: slivered almonds, Parmesan cheese or nutritional yeastInstructions:Cook quinoa according to instructions on package.In a large sauté pan, heat olive oil over medium heat. Add kale and toss to coat. Add 1/4 cup water and cover, cooking for 3-5 minutes. Uncover, toss, and turn heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally, adding more water if needed. Salt and pepper to taste.Add quinoa and sun-dried tomatoes to saucepan and toss to combine. Add lemon juice and olive oil and toss to coat. Add salt and pepper to taste.Optional: add toppings like slivered almonds, Parmesan cheese or nutritional yeastDivide mixture evenly into each of 4 bowls and serve.Nutrition Information (per bowl, without optional toppings)Calories: 279; Total Fat: 13 grams; Saturated Fat: 2 grams; Protein: 9 grams: Carbohydrates: 36 grams; Sugar: 7 grams; Fiber: 6 grams; Cholesterol: 0 milligrams; Sodium: 215 milligramsRecipe and photo by Kara Lydon, RD, LDN, RYT of The Foodie Dietitian.SEE ALSO: 17 Foods You’ll Find in Any Fit Guy’s Fridge

Tuscan Tuna Protein Bowl

Canned tuna is a convenient protein-rich option that can be stashed in the pantry. Combined with whole wheat pasta, kale, tomatoes, edamame, and avocado, the combination of healthy fat, protein, and fiber will keep you fully satisfied.Skill level: BeginnerServes: 2Start to Finish: 25 minutesPrep: 15 minutesCook: 10 minutesIngredients:2 tablespoons extra virgin olive oil1 tablespoon lemon juice½ small clove garlic, minced½ teaspoon chopped fresh dill¼ teaspoon Dijon mustardKosher salt and freshly ground black pepper1 cup dried whole wheat rotini pasta1 packed cup baby kale or spinach cut into ‘ribbons’One 5-ounce can Bumble Bee Solid White Albacore Tuna in Water, drained and flaked⅔ cup frozen shelled edamame, cooked⅔ cup grape tomatoes, quartered½ ripe, fresh avocado, seeded, peeled, and cut into thin slicesFresh dill, optionalInstructions:In a medium-size bowl, whisk together the olive oil, lemon juice, garlic, dill, mustard, and salt and pepper to taste until well combined. Set the dressing aside.Cook the pasta according to package directions. When done, drain, return to the pot, add the kale ‘ribbons,’ and toss with 1 tablespoon of the dressing.To assemble, divide the pasta mixture, tuna, edamame, tomatoes, and avocado evenly between two bowls. Drizzle with the remaining dressing and garnish with fresh dill, as desired.Nutrition Information (per bowl)Calories: 420; Total Fat: 23 grams; Saturated Fat: 3 grams; Protein: 29 grams: Carbohydrates: 41 grams; Fiber: 8 grams; Sodium: 360 milligramsRecipe and photo by Liz Weiss, MS, RDN and Janice Newell Bissex, MS, RDN, Managing Editors, Meal Makeover Moms’ Kitchen and co-authors, No Whine with Dinner and The Smoothie Bowl Coloring Cookbook.

Sesame Red Chard Bowl with Edamame and Brown Rice

This low calorie bowl (with less than 200 calories) is a great in-between meal snack that contains whole grains, loads of vegetables, and a boost of protein from edamame. The combination of those three nutrients will keep your belly full so you can get to your next meal without any mindless snacking.Skill level: BeginnerServes: 6Start to Finish: 20 minutesPrep: 20 minutesCook: 0 minutesIngredients:For the salad2 cups cooked brown rice, cooled1 ½ cups edamame, frozen, thawed1 bell pepper, diced (red, yellow, orange)1 scallion, diced3 cups packed, chopped red Swiss chard2 tablespoons sesame seedsFor the vinaigrette1 ½ tablespoons reduced sodium soy sauce1 tablespoon sesame oil1 garlic clove, minced1 teaspoon minced ginger1 teaspoon agave nectar¼ teaspoon red chili flakesInstructions:In a medium bowl, mix together brown rice, edamame, pepper, scallion, chard, and sesame seeds.In a small bowl, whisk together soy sauce, oil, garlic, ginger, agave, and red chili flakes.Toss salad with vinaigrette and chill until serving time.Nutrition Information (per bowl)Calories: 174; Total Fat: 6 grams; Saturated Fat: 0 grams; Protein: 7 grams: Carbohydrates: 23 grams; Sugar: 3 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 180 milligramsRecipe and photo by Sharon Palmer, RDN, The Plant-Powered Diet, author of Plant-Powered for Life.SEE ALSO:Fit Food: The Benefits of Brown Rice

It seems like everyone is eating breakfast, lunch, and dinner out of a bowl these days! That’s because this popular trend makes eating healthy easy. Bowls are a simple way to combine good-for-you ingredients that help fill you up, keeping snacking and overeating to a minimum. These 10 bowls have a boost of protein to help you build muscle, along with whole grains, fruits, and/or vegetables to give you the antioxidants and plant chemicals to help your body stay trim.

SEE ALSO:3 Key Components to a Tailor-Made Diet

This Mexican-inspired beef bowl contains over 31 grams of protein per bowl from black beans and lean beef. It is the perfect quick and healthy dinner recipe that can be whipped up in 30 minutes.

Skill level: Beginner

Serves: 4

Start to Finish: 30 minutes, plus at least 2 hours marinating time

Prep: 20 minutes

Cook: 10 minutes

Ingredients:

• 1/4 cup freshly squeezed lime juice (about 4 medium limes)
• 1 tablespoon chili powder
• 1/2 teaspoon ground chipotle pepper
• 1 teaspoon Kosher salt
• 1 pound boneless thin beef sirloin tip steak (may be labeled as “for carne asada”)
• 1 (15-ounce) can black beans, rinsed and drained
• 2 ripe tomatoes, diced
• 1/4 cup chopped fresh cilantro
• 1 ripe Haas avocado
• 5 tablespoons heavy cream
• 2 cups hot-cooked rice
• Sliced fresh jalapeno and lime wedges (garnish)

Instructions:

1. Combine lime juice, chili powder, chipotle pepper, and salt in a medium bowl. Set aside 1 teaspoon of mixture in a separate small bowl.
2. Place half of remaining mixture in a large re-sealable bag. Add beef to the re-sealable bag, shake bag to coat meat and marinate in refrigerator at least 2 hours or overnight.
3. Add black beans, tomato, and cilantro to reserved lime juice mixture in medium bowl; toss and store in refrigerator until ready to serve.
4. Slice avocado in half and remove pit. Scoop flesh into bowl of a small food processor. Add remaining 1 teaspoon lime juice mixture and cream to food processor; pulse until smooth. Add cilantro and pulse just until combined. Store covered in refrigerator until ready to serve.
5. When ready to prepare, heat a grill pan over medium-high heat. Remove meat from bag (discard marinade). Grill beef 2 – 3 minutes on each side or until desired degree of doneness. Remove from pan and let rest 5 minutes. Slice into ¼-inch strips.
6. Arrange rice among serving bowls; top evenly with beans and beef. Drizzle with avocado crema.

Nutrition Information (per bowl)

Calories: 533; Total Fat: 24.5 grams; Protein: 31.5 grams: Carbohydrates: 47 grams; Sugar: 2 grams; Fiber: 8 grams; Sodium: 733 milligrams

Recipe and photo by Regan Jones, RD of Healthy Aperture.

SEE ALSO: The25 Worst Foods for Fat Loss

Taking in a high protein, high fiber breakfast can help get you through a busy morning. You can even make this bowl in the evening, cover, and refrigerate. Add the toppings in the morning so cacao nibs stay nice and crunchy. Don’t worry, even though they look like chocolate, cacao nibs don’t contain any sugar and do contain all the antioxidants and phytochemicals that cacao has to offer.

Skill level: Beginner

Serves: 1

Start to Finish: 10 minutes

Prep: 10 minutes

Cook: 0 minutes

Ingredients:

• 1/2 cup unsweetened vanilla almond milk, or unsweetened cashew milk
• 1 teaspoon chia seeds
• 1 scoop (1/4 cup or approximately 25 grams) vegan chocolate or whey protein powder
• 2 tablespoons powdered peanut butter
• 1/2 banana, frozen and sliced
• 1/2 cup ice

Toppings

• 1 tablespoon powdered peanut butter (reconstituted with 1½-2 teaspoons water)
• 1 teaspoon cacao nibs (4 grams)

Instructions:

1. Place all smoothie ingredients in order into a blender.
2. Blend until desired consistency is achieved, you may need to scrape sides down in order to fully blend the chia seeds.
3. Pour into a serving bowl, drizzle peanut butter and sprinkle with cacao nibs.

Nutrition Information (per bowl)

Calories: 310; Total Fat: 10 grams; Saturated Fat: 1.5 grams; Protein: 30 grams: Carbohydrates: 33 grams; Sugar: 10 grams; Fiber: 9 grams; Cholesterol: 0 milligrams; Sodium: 530 milligrams

Recipe and photo by Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You, LLC

SEE ALSO:10 Muscle-Building Peanut Butter Desserts

Shrimp is a very lean protein that provides a healthy dose of filling protein. The 2015 Dietary Guidelines recently dropped the 300 milligram per day recommendation for cholesterol. This doesn’t make it okay to eat as much cholesterol as you want, but you don’t have to keep as strict eye on the amount of cholesterol each food contains.

Skill level: Beginner

Serves: 4

Start to Finish: 55 minutes

Prep: 15 minutes

Cook: 40 minutes

Ingredients:

• 1-1/3 cup dried brown rice
• 1-2 teaspoons Old Bay seasoning
• 1-2 teaspoons Cajun Seasoning
• Salt, to taste
• 1 tablespoon unsalted butter
• ¼ cup water
• 1 teaspoon bouillon base (or 1 bouillon cube)
• 1½ cups diced onions and bell peppers
• 1 pound shrimp (any size, peeled & deveined)
• 1 (15-ounce) can red kidney beans, drained and rinsed

Instructions:

1. Cook rice according to package instructions and add Old Bay & Cajun seasonings to prepared rice. For a milder version, only use 1 teaspoon of each of the seasonings. For a hotter version, add 2 teaspoons. Add salt to taste.
2. Meanwhile, heat a skillet to medium-high heat and add butter, water, and bouillon to the pan.
3. Once butter has melted, add peppers and onions and cook until softened and translucent.
4. Toss the shrimp into the pan and heat until just cooked through, 3-5 minutes (depending on size of the shrimp you use – small shrimp cook faster!).
5. Stir in beans and rice and adjust seasoning to taste.
6. Divide beans and rice mixture evenly into each of 4 bowls.

Nutrition Information (per bowl)

Calories: 325; Total Fat: 4 grams; Protein: 33 grams: Carbohydrates: 42 grams; Fiber: 8 grams

Recipe and photo by Jamila René Lepore, MS, RDN of No Nonsense Nutritionist.

SEE ALSO: 20 Foods an Athlete Would Never Eat

A study published by the Journal of the Academy of Nutrition and Dietetics found a link between consumption of dark green leafy vegetables (like spinach) and deep orange vegetables (like carrots) and loss of belly fat. Both spinach and carrots are found in this delicious bowl, along with 23 grams of muscle building protein.

Skill level: Beginner

Serves: 4

Start to Finish: 35 minutes

Prep: 20 minutes

Cook: 15 minutes

Ingredients:

For the tofu bowl

• 2 cups cooked brown rice
• 1 cup shredded carrots
• 2 cups spinach leaves
• 2 cups broccoli florets
• 2 teaspoons olive oil or additional sesame oil, divided
• 1 cup chickpeas (drained and rinsed, if using canned)
• Salt and pepper
• 16 oz extra firm tofu, pressed and drained

For the peanut sauce

• 1-2 tablespoons toasted sesame oil
• ¼ cup low sodium soy sauce
• ¼ cup 100% pure maple syrup
• 2 teaspoons chili garlic sauce
• ¼ cup creamy or crunchy peanut butter

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.
2. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren’t using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.
3. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.
4. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
5. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.
6. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce.

Nutrition Information (per bowl)

Calories: 534; Total Fat: 25 grams; Saturated Fat: 3 grams; Protein: 23 grams: Carbohydrates: 61 grams; Sugar: 20 grams; Fiber: 7 grams; Cholesterol: 0 milligrams; Sodium: 719 milligrams

Recipe and photo by Alexandra Caspero MA, RD, CLT of Delish Knowledge.

SEE ALSO: The 12 Laws of Fat Burning

A 2016 study published in the journal Nutrition, Metabolism, and Cardiovascular Diseases looked at the diet quality of over 5,000 men and women. The study concluded that those who ate more fruits, vegetables, whole grains, nuts and seeds, and yogurt had less belly fat. This smoothie bowl is filled with belly fat busting ingredients including blueberries, bananas, strawberries, pistachios, and chia seeds.

Skill level: Beginner

Serves: 2

Start to Finish: 10 minutes

Prep: 10 minutes

Cook: 0 minutes

Ingredients:

• 3/4 cup plain kefir
• 1/2 cup unsweetened hemp (or other) milk
• 1/2 cup frozen wild blueberries
• 1/2 cup frozen sliced bananas
• 1/2 cup frozen strawberries
• 3/4 teaspoon cinnamon

For the toppings

• 2 tablespoons shelled pistachios, chopped
• 1/4 cup frozen wild blueberries
• 1½ tablespoons chia seeds

Instructions:

1. Blend smoothie base ingredients.
2. Place into two bowls, and top with wild blueberries, pistachios, and chia seeds. Enjoy!

Nutrition Information (per bowl)

Calories: 230; Total Fat: 10 grams; Saturated Fat: 1.5 grams; Protein: 9 grams: Carbohydrates: 31 grams; Sugar: 15 grams; Fiber: 10 grams; Sodium: 115 milligrams

Recipe and photo by Amy Gorin, MS, RDN, a dietitian in Jersey City, NJ and owner of Amy Gorin Nutrition.

SEE ALSO: 20 Tips to Shed Body Fat for Good

Eggs are a complete protein that contains all the essential amino acids your body needs, including muscle building BCAAs (branch-chain amino acids). Together with belly fat-reducing leafy greens, it’s a breakfast bowl of champions.

Skill level: Beginner

Serves: 1

Start to Finish: 20 minutes

Prep: 10 minutes

Cook: 10 minutes

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 1 egg
• Salt and pepper
• 2 cups raw leafy greens or 1 cup leftover chopped cooked vegetables (or a combination)
• 1/2 lemon
• Sliced avocado (optional)
• Shaved Parmesan cheese (optional)

Instructions:

1. Set a large non-stick or cast iron skillet over medium heat. Add the olive oil and swirl to coat the pan. Crack an egg on one side of the pan and cook to your desired doneness: sunny side up, over easy, or over hard. Season with salt and pepper as desired.
2. While the egg cooks, in the remaining part of the pan, add the greens/vegetables and sauté until the greens are just wilted and/or the vegetables are warm. Drizzle a little lemon juice onto the vegetables and add a small pinch of salt. Stir and transfer to a serving bowl.
3. When the egg is cooked, transfer it to the top of the vegetables. Garnish with sliced avocado or shaved Parmesan.
4. Serve immediately.

Nutrition Information (per bowl, without optional avocado and Parmesan cheese)

Calories: 167; Total Fat: 14 grams; Saturated Fat: 3 grams; Protein: 8 grams: Carbohydrates: 3 grams; Sugar: 1 gram; Fiber: 1 gram; Cholesterol: 186 milligrams; Sodium: 413 milligrams

Recipe and photo by Katie Morford, MS, RD, author of the forthcoming cookbook Rise & Shine (Roost Books, 2016).

SEE ALSO:11 Reasons You’re Not Losing Fat

With 50 grams of protein per serving, this lunch or dinner bowl will keep you seriously full.

Skill level: Beginner

Serves: 4

Start to Finish: 40 minutes

Prep: 20 minutes

Cook: 20 minutes

Ingredients:

1. 1-1½ pounds flank steak
2. 1/2 cup olive oil
3. 3 cloves garlic, minced
4. 1 teaspoon salt
5. 1 teaspoon black pepper
6. 1/2 cup chopped onion
7. 1/3 cup red or white wine vinegar
8. 2 tablespoons honey
9. 4 hard-boiled eggs, halved or quartered
10. 4 strips of low sodium bacon, cooked and crumbled
11. 1/2 cup crumbled feta cheese
12. 1 cup cherry tomatoes, halved
13. 1/2 cup red onion, chopped
14. 8 cups chopped romaine lettuce or mixed greens
15. 1 medium avocado, sliced or chopped

Instructions:

1. Combine first 8 ingredients in a re-sealable plastic bag and let marinate at least 4 hours or overnight.
2. Remove steak and grill to desired doneness.
3. Let rest and slice into strips.
4. Put 2 cups of lettuce in each bowl. Top each with bacon, feta, tomatoes, onion, egg, avocado, and steak, arranging as desired.
5. Serve with your favorite dressing.

Nutrition Information (per bowl)

Calories: 628; Total Fat: 41 grams; Saturated Fat: 11 grams; Protein: 50 grams: Carbohydrates: 17 grams; Sugar: 9 grams; Fiber: 6 grams; Cholesterol: 304 milligrams; Sodium: 666 milligrams

Recipe and photo by Lindsay Livingston, RD of The Lean Green Bean.

SEE ALSO: 9 Tips to Lose Fat Fast

Made with 5 easy-to-find ingredients, this low calorie bowl has protein-packed quinoa and hearty kale, a leafy green linked to reduced belly fat. It’s always important to remember that relying on one food to reduce belly fat won’t do the trick, but rather following a calorie-controlled, well-balanced meal over a long period of time is how you stay trim and lean.

Skill level: Beginner

Serves: 4

Start to Finish: 50 minutes

Prep: 15 minutes

Cook: 35 minutes

Ingredients:

• 1 cup quinoa
• 1 bunch kale, de-stemmed and roughly chopped
• 3 tablespoons olive oil, divided
• 3 ounces sun-dried tomatoes (approx. 1 cup), diced
• Juice from 1/2 large lemon
• Salt and pepper to taste
• Optional toppings: slivered almonds, Parmesan cheese or nutritional yeast

Instructions:

1. Cook quinoa according to instructions on package.
2. In a large sauté pan, heat olive oil over medium heat. Add kale and toss to coat. Add 1/4 cup water and cover, cooking for 3-5 minutes. Uncover, toss, and turn heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally, adding more water if needed. Salt and pepper to taste.
3. Add quinoa and sun-dried tomatoes to saucepan and toss to combine. Add lemon juice and olive oil and toss to coat. Add salt and pepper to taste.
4. Optional: add toppings like slivered almonds, Parmesan cheese or nutritional yeast
5. Divide mixture evenly into each of 4 bowls and serve.

Nutrition Information (per bowl, without optional toppings)

Calories: 279; Total Fat: 13 grams; Saturated Fat: 2 grams; Protein: 9 grams: Carbohydrates: 36 grams; Sugar: 7 grams; Fiber: 6 grams; Cholesterol: 0 milligrams; Sodium: 215 milligrams

Recipe and photo by Kara Lydon, RD, LDN, RYT of The Foodie Dietitian.

SEE ALSO: 17 Foods You’ll Find in Any Fit Guy’s Fridge

Canned tuna is a convenient protein-rich option that can be stashed in the pantry. Combined with whole wheat pasta, kale, tomatoes, edamame, and avocado, the combination of healthy fat, protein, and fiber will keep you fully satisfied.

Skill level: Beginner

Serves: 2

Start to Finish: 25 minutes

Prep: 15 minutes

Cook: 10 minutes

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• ½ small clove garlic, minced
• ½ teaspoon chopped fresh dill
• ¼ teaspoon Dijon mustard
• Kosher salt and freshly ground black pepper
• 1 cup dried whole wheat rotini pasta
• 1 packed cup baby kale or spinach cut into ‘ribbons’
• One 5-ounce can Bumble Bee Solid White Albacore Tuna in Water, drained and flaked
• ⅔ cup frozen shelled edamame, cooked
• ⅔ cup grape tomatoes, quartered
• ½ ripe, fresh avocado, seeded, peeled, and cut into thin slices
• Fresh dill, optional

Instructions:

1. In a medium-size bowl, whisk together the olive oil, lemon juice, garlic, dill, mustard, and salt and pepper to taste until well combined. Set the dressing aside.
2. Cook the pasta according to package directions. When done, drain, return to the pot, add the kale ‘ribbons,’ and toss with 1 tablespoon of the dressing.
3. To assemble, divide the pasta mixture, tuna, edamame, tomatoes, and avocado evenly between two bowls. Drizzle with the remaining dressing and garnish with fresh dill, as desired.

Nutrition Information (per bowl)

Calories: 420; Total Fat: 23 grams; Saturated Fat: 3 grams; Protein: 29 grams: Carbohydrates: 41 grams; Fiber: 8 grams; Sodium: 360 milligrams

Recipe and photo by Liz Weiss, MS, RDN and Janice Newell Bissex, MS, RDN, Managing Editors, Meal Makeover Moms’ Kitchen and co-authors, No Whine with Dinner and The Smoothie Bowl Coloring Cookbook.

This low calorie bowl (with less than 200 calories) is a great in-between meal snack that contains whole grains, loads of vegetables, and a boost of protein from edamame. The combination of those three nutrients will keep your belly full so you can get to your next meal without any mindless snacking.

Skill level: Beginner

Serves: 6

Start to Finish: 20 minutes

Prep: 20 minutes

Cook: 0 minutes

Ingredients:

For the salad

• 2 cups cooked brown rice, cooled
• 1 ½ cups edamame, frozen, thawed
• 1 bell pepper, diced (red, yellow, orange)
• 1 scallion, diced
• 3 cups packed, chopped red Swiss chard
• 2 tablespoons sesame seeds

For the vinaigrette

• 1 ½ tablespoons reduced sodium soy sauce
• 1 tablespoon sesame oil
• 1 garlic clove, minced
• 1 teaspoon minced ginger
• 1 teaspoon agave nectar
• ¼ teaspoon red chili flakes

Instructions:

1. In a medium bowl, mix together brown rice, edamame, pepper, scallion, chard, and sesame seeds.
2. In a small bowl, whisk together soy sauce, oil, garlic, ginger, agave, and red chili flakes.
3. Toss salad with vinaigrette and chill until serving time.

Nutrition Information (per bowl)

Calories: 174; Total Fat: 6 grams; Saturated Fat: 0 grams; Protein: 7 grams: Carbohydrates: 23 grams; Sugar: 3 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 180 milligrams

Recipe and photo by Sharon Palmer, RDN, The Plant-Powered Diet, author of Plant-Powered for Life.

SEE ALSO:Fit Food: The Benefits of Brown Rice