Home > Nutrition

Get all your nutritional needs in macro bowls

After a workout, triathletes don't always have time for complicated dinners. But grabbing a quick-meal post gym often feels like a waste of effort. A macro bowl or Buddha bowl is a fresh and quick solution.

— by Kimberley Doerksen

A rather unimaginative name gave rise to one of the best food trends in the past few years. A bowl full of wholesome ingredients was adequately named the “whole bowl” otherwise known as a macro bowl or a Buddha bowl. Instagram is laden with bright and beautiful photos of many different renditions of this phenomenon.

There are countless variations of the whole bowl, but it always follows the same pattern:

– start with a base of greens (kale, spinach, collards)

– follow with a good serving of carbs (quinoa, brown/wild rice, yams, squash)

– add in some protein (eggs, legumes, pulses, chicken, fish)

– then some veggies (all are great choices)

– top with healthy fats (nuts, avocado, nut butter, tahini) and any other treats (dried fruit, fresh fruit, cheese, basically anything)

– gobble it up.

It’s a fool-proof dinner that has an endless number of options. Recently, I opted for a sushi-inspired bowl. Working with tofu is something that I haven’t experimented with very much as my father, who is the primary consumer of any food I make, isn’t a fan. Knowing that I was making a tofu-inclusive dinner, he promptly came home with his rotisserie chicken. As I said, these bowls have an infinite number of options.


– One bunch kale (shredded)

– One box alfalfa sprouts

– One beet (peeled and grated)

– One avocado (deseeded and sliced)

– One yam (washed with skin on)

– olive oil

– salt and pepper to taste

– One package extra firm tofu

– One egg

– ½ cup sesame seeds

– ¼ cup chia seeds

– optional: 1 jar pickled ginger, teriyaki sauce, soy sauce.


1. Preheat oven to 400F.

2. Take the tofu out of its package and place in a sieve lined with paper towel. Place a heavy can on a piece of saran wrap on top of the tofu to help press the excess liquid out. Leave for 20-60 minutes.

3. While the tofu is draining, slice the yam into ½ inch slices and place on to a baking sheet covered in parchment paper. Brush oil over both sides of the rounds, and sprinkle with salt and pepper. Bake in the oven for 20 mins, then flip and bake for an additional 8-10 mins, or until tender. Remove and set aside.

4. Once the tofu has drained, slice the block into three longitudinal pieces. In a separate bowl, whisk the egg with 1 tsp water.

5. Combine sesame seeds and chia seeds on a plate. Place the tofu into the egg bath, then place into the seeds to coat. Repeat for all three pieces.

6. In a large skillet, heat 2-3 tbsp oil and heat over medium heat. Once hot, place seed-crusted tofu pieces into the pan and cook for 3-4 minutes a side. They should brown and create a crispy exterior. Remove from the heat and cut each slice into 4 pieces. Drizzle with teriyaki sauce and soy sauce if desired.

7. Combine all the ingredients into a bowl, and top with any additional garnishes.