Vegetarian Protein Power Bowl (P Bowl)

Ingredients

• *Base (Choose 1)
• 1 cup cooked quinoa (8g protein) OR 1 cup farro (10g protein) OR 1 cup high-protein pasta (like Banza) (19g protein)
• *Protein Options (Choose 1–2)
• 1 cup roasted chickpeas (15g protein)
• 1 cup cooked lentils (18g protein)
• 6 oz extra-firm tofu, baked or sautéed (18g protein)
• 2 scrambled eggs + ¼ cup egg whites (~20g protein) *Vegetable Options (pick as many as you like)
• 1 cup chopped kale or spinach
• 1 cup roasted sweet potatoes
• 1 cup roasted broccoli
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• 1 small Persian cucumber, chopped *Healthy Fats & Toppings
• 2 tbsp pumpkin seeds (5g protein)
• 2 tbsp hemp seeds (6g protein)
• ¼ avocado, sliced (optional)
• Fresh cilantro or parsley
• Lemon wedge * Creamy High-Protein Tahini Yogurt Dressing
• ¼ cup Greek yogurt (5–6g protein)
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp olive oil
• ½ tsp garlic powder
• ½ tsp cumin
• Salt + pepper to taste
• 1–2 tbsp water to thin if needed

Directions

1. Prepare the base: Cook quinoa/farro/pasta according to package instructions. Fluff and set aside.
2. Cook the protein
3. Chickpeas: Toss with olive oil, paprika, garlic powder, salt, and roast at 425°F for 20–25 min.
4. Tofu: Press, cube, toss with tamari + cornstarch + garlic powder, bake at 400°F for 20–25 min.
5. Lentils: Simmer in broth with a bay leaf until tender (~20 min).
6. Roast the veggies : Toss broccoli, sweet potatoes, and onions in olive oil, salt, and pepper. Roast at 425°F for 20 minutes.
7. Assemble the bowl: Divide the base into bowls. Add greens, roasted veggies, your protein choice, and fresh veggies.
8. Top it off: Drizzle generously with the tahini yogurt dressing. Add pumpkin seeds, hemp seeds, herbs, and a squeeze of lemon.
9. Optional Add-Ons for Even More Protein: ½ cup edamame (+9g protein), ⅓ cup cottage cheese (+10g protein), 2 tbsp nutritional yeast (+5g protein), Swap Greek yogurt for skyr (+9–11g per ½ cup)

Your notes: