Buddha bowl (1 piece)

Reduce the portion of fast-digesting bowl bases; use a smaller serving of quinoa or replace part of it with cauliflower rice, leafy greens, or non-starchy vegetables.

Build the bowl around protein such as lentils, chickpeas, tofu, tempeh, eggs, fish, or chicken, rather than making grains the main component.

Add fiber-rich vegetables first: broccoli, spinach, kale, cabbage, peppers, mushrooms, zucchini, or green beans.

Include a source of unsaturated fat, such as avocado, olives, tahini, nuts, or seeds, and avoid sweetened dressings.

Skip or limit sugary sauces, dried fruit, sweet chili sauce, teriyaki, and large portions of roasted root vegetables; choose lemon, vinegar, herbs, or an unsweetened yogurt-tahini dressing instead.

Eat slowly, avoid pairing the bowl with sugary drinks, and take a 10–20 minute easy walk after the meal if appropriate for you.