Balanced Meal Guide: Sesame Brown Rice Pasta Bowl

Cooking an easy, balanced meal doesn’t have to be complicated; it’s all about how you approach it. You can put together a different healthy balanced meal every night simply by switching up your combination of ingredients.

At a loss for what to make for dinner? Use this step-by-step balanced meal guide and use any combination of healthy ingredients that you like, or have leftover in your fridge!

Step 1: Pick a protein


-Organic chicken
-Organic ground turkey or pork
-Beans or legumes (black, navy, adzuki, lentils, organic shelled edamame/soy)
-Organic tofu

Step 2: Pick some veggies (as many as you like!)


Best Raw:
-Leafy greens: kale, spinach, bok choy
-Red pepper
-Cherry tomatoes
-Snap peas


Best Steamed/Stir-fried/Oven-roasted:
-Brussels Sprouts
-Sweet potato/Parsnip/Squash*

*Potatoes, roots and squashes are higher-carb veggies, so you can skip Step 3 (don’t have to!) if you include these in your bowl

Sweet Potatoes-24

Step 3: Pick a healthy whole grain carb

-Brown rice
-Brown rice or whole wheat pasta
-Buckwheat or soba noodles

Step 4: Pick a healthy topping


-Nuts: slivered almonds, walnuts, pine nuts, pecans
-Seeds: Sunflower, pumpkin, hemp, chia
-Cheese: feta, goat cheese, parmesan, white cheddar
-Savory: olives, sundried tomatoes, capers, artichokes

Step 5: Make a dressing (2:1 oil to acid ratio)

a. Pick a healthy oil: flaxseed, hemp, walnut, sesame, extra virgin olive oil

b. Pick an acid: fresh lemon or lime juice, apple cider vinegar, balsamic vinegar

c. Add some flavors: garlic, ginger, tamari or soy sauce, maple syrup or honey

d. Make it creamy: tahini, avocado, natural nut butter, Dijon mustard

e. Add some spice: salt, pepper, cumin, chili flakes, turmeric

f. Make a pesto: combine 3 cups leafy greens, 1/2 cup nuts, 1/4 cup oil, 1/2 lemon juiced, 1 clove garlic & salt

Step 6: Pick a fresh herb (optional)


I made a yummy Spinach Pesto Bowl a couple weeks ago, and here’s a recipe for the Sesame Brown Rice Pasta bowl I made the other night…

Sesame Bowl

Sesame Brown Rice Pasta Bowl

Navy beans (sm can)
Half head of broccoli
1 cup shaved carrots
Half red pepper diced
1 small avocado
Half package of brown rice fusilli
3 tbsp sesame seeds

1 tbsp sesame oil or grapeseed oil
1 tsp rice vinegar
1 tbsp tamari or organic soy sauce
1 1/2 tbsp maple syrup
¼ cup tahini


Drain & rinse beans.

Chop all your veggies.

Steam broccoli for 5 minutes or until just done (retains most nutrients when slightly cooked).

Bring water to a boil, and cook brown rice noodles according to package directions.

While noodles are cooking, make your dressing by whisking all ingredients together in a bowl or blender.

Combine beans, veggies, noodles and dressing in a large bowl, and stir until everything is coated in dressing.

Serve into individual bowls, sprinkle with sesame seeds – enjoy!


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