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Tuesday, July 14, 2020


Photo by Bryn Yasui
Photo by Bryn Yasui

What exactly is a macro bowl? I’m sure many of you have seen these on Instagram at one time or another. A macro bowl is essentially a meal that combines a specific percentage of each nutritional food group. Some call it the perfectly balanced meal. With that being said, here is my creation:

Photo by Bryn Yasui
Photo by Bryn Yasui


  • 1/2 cup tri-colored quinoa (or brown rice)
  • 1 package of tofu (firm)
  • A bunch of kale 
  • 1/2 medium-sized sweet potato 
  • 1/2 cup broccoli florets (or any other vegetables like carrots or mushrooms)





Photo by Bryn Yasui
Photo by Bryn Yasui

  1. Preheat the oven to 350 degrees 
  2. Wash all of your vegetables and quinoa
  3. Cut the sweet potato into 1/4-inch pieces
  4. Chop kale into pieces
  5. Cut the tofu into square cubes 
  6. Lightly coat the sweet potato with olive oil
  7. Lay out items evenly on the pan 
  8. When the oven is finished heating, pop the items in the oven for 10 minutes! 
  9. In the meantime, put a pan on your stove at medium heat
  10. Use olive oil to coat the pan 
  11. Throw the chopped kale onto the pan and sauté
  12. Season the kale with garlic powder/cloves, a pinch of salt and pepper, and chili pepper flakes (For this portion, you can use any spices that suit your taste. This recipe can easily be personalized!) 
  13. Place the kale on the side after it is sautéed for 5 minutes

    Photo by Bryn Yasui
    Photo by Bryn Yasui
  14. Throw the quinoa on the same pan and push around to heat up
  15. Season the quinoa with salt, pepper, and garlic powder/cloves
  16. Put quinoa to the side after 5 minutes on the stove
  17. Open the stove and flip the baking vegetables and tofu over so they can be cooked on both sides evenly
  18. After 7-8 minutes, take out the vegetables and tofu from the oven 
  19. Find a medium-sized bowl to place your ingredients in 
  20. Your macro bowl is finished! 

[Optional Additions]

  • Hummus 
  • Avocado
  • Sriracha 
  • Sesame seeds

This meal only took me about 25-30 minutes to complete. The ingredients can easily be found at your local farmer’s market or grocery store. 


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