How to Build a Protein Bowl You Will Love: Total Health Wellness Center – Dr. Frank Gomez

Total Health Wellness Center Dr. Frank Gomez, DC, DACBSP
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Total Health Wellness Center Dr. Frank Gomez, Chiropractic Physician

A protein bowl is the perfect meal any time of day, including breakfast, because there are so many ways to spin it.

How to Build a Protein Bowl You Will Love


Courtesy of: Total Health Wellness Center – Dr. Frank Gomez, DC, DACBSP
4844 Sunrise Highway, Sayville, NY – 11782 – 631-991-3492,

How to Build a Protein Bowl You Will Love

Protein bowls are incredibly trendy right now, and it’s not just because they look great on Instagram. They can also satisfy your nutritional needs while freeing your culinary creativity. A protein bowl is the perfect meal any time of day, including breakfast, because there are so many ways to spin it.

For people who are too busy or confused to prepare an elaborate meal (we’re looking at you, millennials), all you need to do is follow this simple blueprint to make a protein bowl you’re sure to love.

The Basics

The ingredients for a perfectly balanced protein bowl can be broken down into five categories: whole grains, high-quality proteins, healthy fats, nutrient-rich vegetables and fresh fruit. Include at least one item from each category and you’re golden.

But that doesn’t mean you have to play by those rules every time. If you’re not feeling like fruit at dinner, skip it. Had enough protein for the day? Forget it. Just sub an ingredient from another category.

Get Gourmet

While choosing your ingredients, keep it fresh by considering different preparations: boiled, braised, pickled, raw, roasted, sauteed, smoked or steamed, just to name a few. Also think about how textures will interact. If your bowl is looking like in needs more texture, finish it off with a little bit of crunch by adding nuts, seeds, broccoli or apples.

Lastly, you don’t want every bite to feel like a punch in the mouth, so follow a 3:2 ratio when it comes to flavor. Pair three deliciously flavorful ingredients with two less flavorful ones. Finish it all off with a dressing of your choice and a garnish or two.

Here are a few perfectly balanced protein bowls to get you started:

Try one of these perfectly balanced protein bowls.

Check out the full recipes below:

Build Your Own Bowl

Once you’ve nailed down the concept, you’re ready to get creative. Need inspiration? Here is a no-fail guide of go-to ingredients to choose from.

Whole Grains:

  • Amaranth
  • Barley
  • Bulgur
  • Brown
  • Buckwheat
  • Corn
  • Faro
  • Freekeh
  • Kamut
  • Quinoa
  • Millet
  • Oats
  • Spelt
  • Teff
  • Wheat
  • Whole
  • Whole

High-Quality Proteins:

  • Beans
    and peas: adzuki beans, black beans, cowpeas,
    garbanzos, great northern beans, lima
    beans, kidney beans, pinto beans,
    mung beans, soybeans, split peas
  • Dairy:
    cottage cheese, fat-free yogurt, fat-free
    cheese, kefir
  • Fish:
    canned tuna, salmon
  • Pork:
    pork loin, pork tenderloin, center loin
  • Poultry:
    chicken (skinless), eggs, turkey (skinless)
  • Steak:
    bottom round, eye round roast, sirloin tip side steak, top round, top sirloin

Healthy Fats:

  • Dairy:
    cottage cheese, kefir
  • Avocados
  • Nuts and seeds: almonds, Brazil nuts, cashews, chia seeds, flaxseed, hazelnuts,
    peanuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
  • Seafood:
    anchovies, black cod, char, halibut, mackerel, mussels, oysters, salmon, trout,

Nutrient-Rich Vegetables:

  • Beets
  • Beet
  • Broccoli
  • Brussels
  • Carrots
  • Celery
  • Collard
  • Dandelion
  • Kale
  • Red
    leaf lettuce
  • Seaweed
  • Spinach
  • Swiss
  • Watercress


  • Apples
  • Avocados
  • Banana
  • Blueberries
  • Blackberries
  • Pomegranates
  • Raspberries
  • Tomatoes


  • Fish sauce
  • Flaxseed oil
  • Grapeseed oil
  • Hemp oil
  • Hot sauce
  • Lemon juice
  • Lime juice
  • Olive oil
  • Pesto
  • Sesame oil
  • Soy sauce
  • Sriracha
  • Vinaigrette


  • Chives
  • Garlic
  • Flaxseed
  • Ginger
  • Kimchi
  • Pickles (carrots, cucumbers, radishes, peppers — you name it)
  • Pomegranate seeds
  • Roasted peppers
  • Sesame seeds
  • Sun-dried tomatoes

Switch It Up

Check out our other step-by-step guides to owning your lunch hour:

Check Out Our Wellness and Science Based Nutritional Program. We get help get you healthier than you have been in 10 years through Metabolic Testing, Diet Counselling and Supplementation.


To introduce these services, we are extending you a FREE first time Nutrition Consultation! Contact our office today to set up your appointment. 631-991-3492

Don’t wait, spaces are filling up quickly!

With all the cleverly marketed supplements, fad diets and conflicting nutrition information available today, it can get confusing. Our office uses diagnostic testing (like blood work) to formulate vitamin and nutrient recommendations specific to YOUR body’s needs. No more guessing!

These tests can also indicate if you’re progressing toward the development of a serious illnesses or disease. Are you already taking medications? Get to the root of the problem with our nutritional analysis and see your personal health transform.

Early detection and correction are key elements to living a healthy life. We look forward to serving your nutritional needs.


Do you get sick more than once a year?

A comprehensive blood analysis includes many markers which can determine how severe an illness may be, if there are problematic conditions developing and what exactly the body needs to fight off those infections.

Underlying causes of inflammation, infection, and environmental exposures can also be recognized with a complete metabolic analysis.

Dosages for supplements vary according to age, weight and severity of illness.

Getting tested by a trained nutritional professional lends objective guidance to developing a lifestyle program and supplement recommendations unique to each individual.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.


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We at Total Health Wellness Center realize you have a choice in who you choose to provide your healthcare services.  If you, a friend or family member is not well and requires care or in pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future


The Sayville Wellness Center that makes it convenient for you to get the care you want in today’s busy society! Our practice has a strong working relationship with many local allied health care professionals and primary care MD’s.


No Appointment Necessary, Walk-in Chiropractic Care:

New patients welcome. No Long Term Care Plans


Since Nutrition and Wellness are one of the most common questions presenting to the chiropractic physician these days, please ask for more information about this if you or a loved one is suffering and needs to live healthier life.  It’s one of most significant acts of kindness you can give to those you care about.


Serving Long Island for over 30 years






Total Health Wellness Center
Dr. Frank Gomez, DC, DACBSP

4844 Sunrise Highway, Sayville, NY – 11782
631-991-3492 – F – 631-563-1074,


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