Healthy Balanced Bowl 

Serving: 1 bowl
Meal Type: Lunch or Dinner
Estimated Calories: 480–550 kcal (depending on portion size)

Ingredients

For the Grain Base

• 1 cup cooked black rice (or mixed whole-grain rice)

Protein

• 80–100 g boiled chicken breast, sliced

• 4–5 medium shrimp, peeled and deveined

Vegetables

• ½ cup steamed broccoli florets

• 4–5 slices steamed carrot

• 1 wedge steamed pumpkin

• ½ avocado, sliced

Fruits (Side)

• 3–4 cherry tomatoes

• 2–3 green grapes

• 2–3 red grapes

Seasoning (optional)

• A pinch of salt and pepper

• 1 tsp olive oil

• 1 tsp lemon juice (for avocado)

Instructions

1. Prepare the Black Rice

1. Rinse black rice thoroughly until water runs clear.

2. Cook with a 1:2 rice-to-water ratio in a rice cooker.

3. Let it rest for 10 minutes after cooking for the grains to firm up.

2. Prepare the Chicken Breast

1. Season the chicken lightly with salt and pepper.

2. Boil in water for 12–15 minutes until fully cooked.

3. Let it cool slightly, then slice thinly.

3. Cook the Shrimp

1. Bring a pot of water to a boil.

2. Add shrimp and cook for 2–3 minutes until pink.

3. Remove and set aside.

4. Prepare the Vegetables

• Pumpkin: Steam for 10–12 minutes until soft.

• Carrot: Slice and steam for 5–7 minutes.

• Broccoli: Steam for 3–4 minutes to keep it crisp.

• Avocado: Slice and drizzle a little lemon juice to prevent browning.

5. Assemble the Bowl

1. Place the cooked black rice at the center.

2. Arrange chicken slices, shrimp, pumpkin, carrot, avocado, and broccoli around the rice.

3. Add grapes and cherry tomatoes on the side.

4. Drizzle a small amount of olive oil if desired.