🌈 Ultimate Nutrient-Dense Power Bowl (Low-Fat Edition)

 ~550–600 kcal | High protein | High fibre | Low fat | Full-spectrum vitamins + minerals

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Ingredients:

Base (light, high-fibre):

• 100g cooked quinoa (complete protein, B vitamins, iron)
• 50g steamed kale or spinach (vitamin K, iron, calcium)
• 100g broccoli (vitamin C, fibre, folate)
• 80g grated carrot (beta-carotene, vitamin A, potassium)

Protein Power:

• 100g grilled skinless chicken breast (lean, high protein, selenium, B6)
• 100g cooked lentils (iron, zinc, folate, magnesium, fibre)

Super Boosters:

• 2 tbsp sauerkraut or kimchi (probiotics, vitamin C)
• Juice of ½ lemon (vitamin C, liver support)
• 1 tsp ground flaxseed (omega-3s, fibre, phytonutrients)

Optional Extras (tiny additions, big impact):

• 1 tsp nutritional yeast (B12, cheesy flavour, protein)
• 1 tsp spirulina or chlorella powder (iodine, iron, chlorophyll)
• Fresh herbs like parsley or coriander (detox support, vitamin K)

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Dressing (light + functional):

• 1 tsp apple cider vinegar
• 1 tsp tahini or low-fat natural yogurt (calcium + flavour)
• Water + herbs/spices to taste (garlic, cumin, smoked paprika, turmeric, pepper)

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Instructions:

1. Cook quinoa and lentils separately.
2. Steam or lightly sauté the kale/spinach, broccoli, and carrots.
3. Grill or pan-sear the chicken breast with seasoning (no added oil).
4. Assemble in a bowl: base first, then pile on veg, protein, and boosters.
5. Mix the dressing and drizzle lightly.
6. Top with sauerkraut, lemon juice, flaxseed, nutritional yeast, herbs, and any optional extras.