Nourishing Breakfast Bowl + Meal Prep and Cooking Ideas

By Monica van de Weerd

Every blogger needs a breakfast bowl, and this bowl right here is the bowl of all bowls. In fact, I’d say it’s the king of the bowls.

Personally, I go to sleep dreaming of breakfast but if you, like many others, don’t really like breakfast, your world is about to change because my Nourishing Breakfast Bowl defies breakfast norms. It’s absolutely delicious, satisfying and will keep you full all morning long. While breakfast bowls are currently all the rage, eating your veggies goes beyond trends; they never go out of style. Luckily for us, this breakfast bowl celebrates veggies with their vibrant colors and delicious flavors, in all of their glory. It’s definitely a bowl that’s worth waking up for.

This breakfast bowl, from Supercharge Your Life, perfectly exemplifies how a little bit of meal preparation can go a long way. If you haven’t got a copy of Supercharge Your Life yet, it’ll teach you all you need to know about meal preparation, the best ways to enjoy veggies and, serves as a reminder that purposeful and fulfilling eating is possible even if you’re short on time, feeding a big family or are a strapped-for-cash student.

If you’re new to creating supercharged dishes, you need to start with your ingredients. First and foremost, when starting out, don’t try to do so much that you’re feeling overwhelmed. Just begin slowly by including more fresh ingredients and don’t be restrictive. As you become more comfortable with using whole foods, try to include as many colours as possible in your dishes – you’re aiming to eat the rainbow so that you can fill your body with a variety of nutrients, which is why a breakfast bowl is a good way to start. Diversity is the key to good health and good health begins in the gut, read more about gut health on my gut blog here

If preparation is where you feel most challenged, clear off the work surface and get ready for some fun and interesting meal-prep and cooking ideas:

  • Chop up or spiralise raw vegetables such as carrots, celery, zucchini (courgettes) and capsicums (peppers) into strips, batons and sticks, and store in the fridge. Then all you need do is whip up a guacamole or pesto for a delicious snack. I’ve used spiralised cucumbers in this dish so, if you’re looking for a time-saver, spiralise them in advance and enjoy their benefits in this bowl later.
  • While I've used a fried egg for this recipe, if time isn’t on your side, a boiled egg can do the job too. Eggs can be hard-boiled in muffin trays in the oven allowing you to cook a few batches of 12 at a time and store them to add quickly to salads and bowls for extra protein. Simply preheat the oven to 175°C (345°F), place a whole egg (in its shell) in each muffin hole, no water, and bake for 30 minutes. Cool in iced water if you need to peel them immediately. Of course, if you’re vegan or have an aversion to eggs, scrambled tofu or tempeh would work well in this bowl too - whatever works for you is always the best option.
  • One of the best parts about breakfast bowls is the fact that you can sneak in as many vegetables as you can into your first meal of the day. One of my favourite ways to eat vegetables is by sautéing or stir-frying them. Sautéing or stir-frying vegetables involves cooking them in oil in a frying pan, wok or saucepan over high heat and stirring them often. In fact, the word sauté́ comes from the French for ‘jump’. The high heat means vegetables cook quickly, minimising nutrient loss, while the frequent stirring ensures they don’t burn or stick to the pan. This method can be used if you want a slightly crisp texture. It’s more involved than boiling or steaming, but it’s a great option because the vegetables retain much more flavour. Better yet, when combined with a bit of heat-resistant oil (such as coconut oil), spices and/or a marinade, sautéed vegetables can convert even the most staunchly anti-veg family member.
  • When choosing a pan to use, try to pick a large one that can hold all your veggies in a single layer and one that’s relatively shallow, so the vegetables can be cooked evenly, and any steam can escape. To sauté́ vegetables, heat some oil in the pan over medium to high heat. Add the chopped vegetables, preferably starting with them all at the same room temperature. Stir them frequently until they’re nicely browned and cooked through. Season to taste and serve quickly.
  • Liberal use of spices is the mark of a considerate cook. Ensure you add them just before the end of the sautéing process, so they have a little time to warm slightly and release their fragrance and flavour. Fresh herbs can be added after cooking or towards the end. Now here’s another warning: if you’re adding cheeses or sauces to your vegies, add them in closer towards the end so they don’t overcook or burn. The best vegetables to sauté́ are cabbage, carrots, onions, corn, asparagus tips, baby artichokes, capsicums (peppers), mushrooms, sugar snap peas, zucchini (courgettes) and leeks. Here we’ve used green beans, spinach and kale to help you get your green on, but feel free to use whichever greens you have sitting in your fridge.

Speaking of greens, no breakfast bowl can be complete without the mighty avocado. Well, it can, but that’s just a sad breakfast bowl that I want no part of. Avocados provide a hefty source of essential fatty acids and a creaminess like no other; it’s an absolute essential.

While this bowl does use rice, if you’re not feeling it, you could use quinoa, buckwheat or omit it altogether. Whatever floats your boat or drains your grain… or not.  

  • This bowl is relatively quick to make and can include any vegetables that you may have lying around. If you want to start practicing your meal prep, this is the perfect way to begin! Prepare some of the ingredients beforehand and use them in this dish for the most uplifting and nourishing breakfast ever. It’s your new go-to. This versatile breakfast bowl truly has it all and is the perfect meal to have when there’s ‘nothing to eat’. Just please promise me that you won’t be intimidated by the ingredients list – it’s basically just a giant bowl of food which is my favourite type of food. This bowl is a true celebration of vegetables and is a great reminder to keep life interesting and colourful. But use whatever veggies you like, YOU DO YOU!

This nourishing bowl is warm, comforting, satisfying and off the scale when it comes to health. It’s truly #bowlgoals as it includes all bowl essentials - grains, protein, greens, avocado, nori and a satisfyingly creamy sauce. If you’re wanting new recipe inspiration or more healthy tips, be sure to get your copy of Supercharge Your Life here.

Nourishing Breakfast Bowl

This is the king of breakfast bowls, and you’ll feel like royalty sitting down to this collection of vibrant ingredients in the morning. Loaded with greens, wholesome brown rice, gorgeous orange sweet potato, satiating eggs and a super-tasty tahini-based dressing, this is a great recipe for preparing food mindfully and honouring yourself.

Serves 2


  • 1 sweet potato, peeled and sliced thinly lengthways
  • 2 tablespoons coconut oil, melted, plus extra as needed
  • sea salt and freshly ground black pepper to taste
  • 2 heaped tablespoons blanched almonds
  • 2 garlic cloves, chopped
  • 2 spring onions (scallions), chopped
  • 250 g (9 oz/2 cups) sliced green beans
  • 450 g (1 lb/1 bunch) kale, stems and spines removed, roughly chopped
  • handful baby English spinach leaves
  • 2 eggs
  • 370 g (13 oz/2 cups) hot cooked brown rice
  • 1/2 telegraph (long) cucumber, spiralised into noodles
  • 1 avocado, peeled and sliced
  • 2 sheets nori torn, or handful dried nori strips
  • toasted sesame seeds, for sprinkling (optional)


  • 65 g (214 oz/1/4 cup) tahini
  • 60 ml (2 fl oz/1/4 cup) filtered water
  • 60 ml (2 fl oz/1/4 cup) lemon juice
  • grated zest of 1 lemon
  • few drops liquid stevia or your sweetener of choice
  • 11/2 teaspoons wheat-free tamari or coconut aminos
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground ginger

To make the dressing, combine all the ingredients in a jar, seal tightly and shake until combined.

Preheat the oven to 220°C (425°F).

Place the sweet potato in a roasting tin, drizzle over half the coconut oil and bake for 10–15 minutes, until cooked. Season with salt and pepper.

Toast the almonds in a dry frying pan over medium heat and set aside.

Heat the remaining coconut oil in a frying pan over medium heat and sauté the garlic and spring onions for 1–2 minutes. Add the beans and kale, and stir-fry for 3–4 minutes, until cooked through. Add the spinach and cook for 1–2 minutes, until wilted. Move the greens to one side of the pan and fry the eggs to your liking, adding a little more oil if needed.

In two wide shallow bowls, arrange the brown rice, spiralised cucumber, cooked greens and avocado, then top with the almonds, sweet potato, nori and a fried egg. Drizzle the dressing over and sprinkle with sesame seeds, if using, and pepper.

Source: Supercharged Food

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