Summer Glow Nourish Bowl

A vibrant and wholesome bowl featuring fresh avocado, cherry tomatoes, sliced cucumbers, crisp carrots, green beans, peas, and succulent chicken, perfect for a nourishing meal.

A fresh, balanced and energising meal that is perfect for warm days and busy weeks.

This recipe captures the essence of the Balanced Nutrition summer philosophy: nourishment, not restriction.

It’s colourful, protein-rich and full of fibre — helping you feel satisfied, hydrated and glowing from the inside out.

Ready in: 25 minutes

Serves: 2

Ingredients

Base:

• 1 cup cooked brown rice or quinoa (or a mix of both)

• 1 cup mixed salad greens (baby spinach, rocket, or kale)

Protein:

• 150 g grilled chicken breast, salmon, tofu, or chickpeas

Veggies:

• ½ cup cherry tomatoes, halved

• ½ cucumber, sliced

• ½ avocado, diced

• ½ cup grated carrot

• ¼ cup edamame or green beans

Healthy fats & flavour:

• 1 tbsp extra virgin olive oil

• 1 tbsp toasted seeds or nuts (pumpkin seeds, almonds, or sesame)

• 1 tsp soy sauce or tamari

• Juice of ½ lemon

• Optional: fresh herbs (mint, coriander, or basil)

Method

1. Cook your base: Prepare rice or quinoa according to packet directions and allow to cool slightly.

2. Prepare your protein: Grill, bake, or pan-fry your chosen protein with olive oil and a sprinkle of salt and pepper.

3. Assemble the bowl: Layer greens and grains, then top with vegetables, avocado and protein.

4. Dress it up: Whisk olive oil, lemon juice and soy sauce or tamari together; drizzle over the bowl.

5. Finish strong: Sprinkle toasted seeds or nuts and fresh herbs for crunch and colour.

   
   

Dietitian Tip

This bowl provides a perfect balance of lean protein, complex carbohydrates and healthy fats. It supports blood sugar balance, sustained energy and healthy skin, making it an ideal lunch or dinner in your “summer nourishment” plan.

Balanced Nutrition tip: Prepare a few bowls ahead for weekday lunches: the flavours develop beautifully overnight.

Why It Works

• Sustained energy from slow-release carbs

• Protein for muscle recovery and fullness

• Antioxidants for a healthy glow

• Healthy fats to support hormones and satiety

Small daily habits like this: consistent, colourful and balanced — are what truly build your summer body over time.