Grilled chicken rainbow bowl
A colorful, protein-rich, low-carb meal that’s as functional as it is beautiful.
When we talk about food as medicine, this is what we mean: a meal that not only satisfies your taste buds, but also deeply nourishes your body—supporting hormones, digestion, metabolism, and mood in one vibrant bowl.
This rainbow power bowl is not just a recipe—it’s a concept. A flexible, nutrient-dense meal idea that can be adapted to your individual needs, preferences, or what you have on hand. It’s ideal for busy women looking for balanced meals that help reduce inflammation, stabilize blood sugar, and support overall well-being.
Why This Bowl Works for Hormonal and Gut Health? Each component is intentionally chosen to deliver nourishment, not just calories:
Protein (grilled chicken, tofu, seafood, or eggs): supports hormone synthesis, muscle maintenance, and satiety. For hormone balance, 30–50g of protein per meal is ideal.
Cauliflower rice: low in carbs but high in fiber and sulforaphane, a compound that supports estrogen metabolism and liver detox.
Black beans: rich in fiber, iron, and prebiotics that feed healthy gut bacteria—key to hormone clearance.
Garlic-sautéed mixed vegetables (corn, carrots, green beans, peas): packed with antioxidants, beta-carotene, and gut-friendly fiber.
Arugula: a bitter green that stimulates digestion and supports liver function.
Tomatoes and red onions: loaded with vitamin C, quercetin, and other anti-inflammatory compounds.
Olive oil vinaigrette: adds healthy fats that support absorption of fat-soluble vitamins and promote hormone production.
The beauty of this bowl is that it's not rigid. You can mix and match based on your goals, preferences, or what’s in your fridge.
Want to go plant-based? Swap the chicken for tofu, lentils, or tempeh.
Watching carbs closely? Skip the beans and add more greens or avocado.
Need an iron boost? Add beets or pumpkin seeds.
Craving something creamy? Toss in a dollop of dairy-free yogurt or tahini dressing.
Eat with Intention
This bowl is a reminder that simple meals can be deeply therapeutic. When built with whole foods that work with your body, meals like this become more than just fuel—they become a foundation for balance, energy, and vitality.
Make it your own. Make it often. And most of all—make it work for you.
RECIPE
Ingredients (quantities are flexible – build your bowl based on your needs)
Grilled chicken, chopped (or tofu, seafood, or boiled eggs for variation)
Arugula (for liver health)
Black beans, cooked and drained
Cauliflower rice (use a Mexican-inspired version for added flavor)
Sautéed mixed vegetables (corn, carrots, peas, green beans) with garlic
Cherry tomatoes, halved
Red onion, finely chopped
Instructions
Prepare your protein: Use leftover grilled chicken or your protein of choice. Aim for about half a pound or 200g of chicken per serving to reach roughly 50g of protein—great for blood sugar balance and muscle support.
Cook the cauliflower rice: Use a flavor-packed version like Mexican-Inspired Cauliflower Rice for depth and color.
Sauté your veggie mix: In a skillet, heat a bit of olive oil and cook corn, peas, carrots, and green beans with fresh garlic, salt, and pepper until just tender.
Prep your fresh ingredients: Slice cherry tomatoes, chop the red onion, rinse and drain black beans, and wash the arugula.
Assemble your bowl: In a large bowl or plate, arrange cauliflower rice, protein, sautéed veggies, beans, arugula, cherry tomatoes, and red onion.
Dress it up: Keep it simple with a drizzle of extra virgin olive oil, balsamic vinegar, salt, and pepper—or whip up a quick vinaigrette with mustard and lemon juice.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana