Bone-Building Nourish Bowls

Updated: September 2, 2022

It’s tough to come up with ideas for meals that are delicious, nutritious, and don’t take all day to make, right?

It was for me… until I discovered the concept of nourish bowls (also called Buddha bowls, hippie bowls, or macro bowls!).

The idea behind nourish bowls is simple. You basically load a bowl full of everything you need for a well-rounded meal! You combine nutrient-dense leafy greens and veggies with your choice of healthy fats, a complex carb, and protein. And for an extra nutritious kick, you can finish off your bowl with toppings like fruits or seeds.

The great thing about these bowls is they’re super easy to prep ahead of time, and you can adjust the ingredients based on your preference!

Plus, like their name implies, nourish bowls are full of everything your body needs for fuel. The trick is to pick ingredients that provide a balance of all the nutrients your body craves.

And, of course, the nourish bowl I’m sharing with you today contains a perfect balance of bone-healthy nutrients!

In my version of a nourish bowl, you get:

Here’s how it works:

Bone-Building Nourish Bowls

Garry AlgaeCal
The nourish bowl I’m sharing with you today contains a perfect balance of bone-healthy nutrients! In my version of a nourish bowl, you get: Loads of essential minerals and vitamins (calcium included!) from a combination of leafy greens, raw vegetables, and sesame seeds. Bone-building protein from egg and cheese. Inflammation-fighting antioxidants from fresh blueberries, pesto, and whole grains. Healthy fats from avocado and extra virgin olive oil. You can easily make it your own too by switching in ingredients. I hope you enjoy this recipe, and I’d love to hear what you put in your bowl!
4.34 from 6 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 1
Calories 864 kcal


  • 1 cup spinach
  • 2 tbsp carrot grated
  • 2 cups brown rice
  • 1 egg
  • 2 tbsp cheese grated
  • 2.5 ounces avocado (half an avocado)
  • 1 tbsp olive oil extra virgin
  • 1/2 cup blueberries
  • 1 tbsp sesame seeds
  • 1 tsp pesto to top
  • 1/2 fresh squeezed lemon


  • Start by prepping your ingredients!
  • Cook your brown rice as per package instructions.
  • Place your egg in a pot and add cold water until the whole egg is covered and there’s an additional 1 inch of water on top. Bring to a boil over medium-high heat, then cover. Remove from heat and set aside for 8 to 10 minutes. Drain and place in a bowl of cold water to cool. Once cool, you can peel your egg.
  • Wash all your fruits and veggies. Grate your carrots and cheese, and slice your avocado. 
  • Once all your ingredients are prepped, it’s time to assemble your bowl. Start by placing your rice at the bottom of the bowl. Then, make it look pretty by arranging the rest of your ingredients separately on top— like I do in the video!
  • Squeeze half a lemon over your bowl and finish with a drizzle of olive oil! 


You can easily switch out any of these ingredients depending on what you like best! Refer to the infographic above for a list of healthy ingredient options.


Calories: 864kcalCarbohydrates: 112gProtein: 20gFat: 39gSaturated Fat: 8gCholesterol: 70mgSodium: 185mgPotassium: 873mgFiber: 16gSugar: 10gVitamin A: 8160IUVitamin C: 24.5mgCalcium: 265mgIron: 4.6mg
Tried this recipe?Let us know how it was!

Nourish Bowl Final Thoughts

This recipe is so versatile, and a great option for when you need a quick answer to the “dinner” question!

You can easily make it your own too by switching in ingredients— just make sure you maintain a balanced ratio of nutrients like I described in the infographic above.

Better still, if you have a spare moment, you can prep all these ingredients ahead of time. That way, when you’re short on time, you’ll have everything you need to put together a delicious, nutritious meal in just a couple minutes!

I hope you enjoy this recipe, and I’d love to hear what you put in your bowl! Share your ideas with me in the comments below. 🙂

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Recipe Rating

  1. Barbara

    June 8, 2019 , 8:03 am

    Is the nutritional analysis correct for one serving. 1826 calories is far more than I eat in a day.

  2. Jenna AlgaeCal

    June 11, 2019 , 1:40 pm

    Hi Barbara,

    Sorry for the confusion, there are 864 calories per serving! ?

    – Jenna @ AlgaeCal

  3. KATHY

    July 8, 2019 , 5:42 am

    When I eat organic spinach, I slightly cook it w lemon but I eat spinach a few times a week since it is high in iron. I have been told Iron binds Calcium Absorption but does it also not allow me to absorb the Iron. When I do Iron rich foods or Pea Proteins, I try not to pair with Calcium. Is that a correct assumption. I do love that you are pairing this with Good Fats like Avocado, EVOO, ect. I use to be a non fat person which was bad advice. Tyou

  4. Megan AlgaeCal

    July 12, 2019 , 11:49 am

    Hi Kathy!

    Your diet sounds amazing and full of nutritious choices! The interaction between iron and calcium would be more of a concern when you’re taking higher doses (such as in supplement form), so no need to worry about having your iron-rich foods with calcium. Glad you’re enjoying healthy fats now, too. Keep up the great work, Kathy! ?

    -Megan @ AlgaeCal

  5. Paula

    April 20, 2024 , 8:08 pm

    But isn’t 864 calories for one meal awfully high?

  6. Yoori AlgaeCal

    April 22, 2024 , 3:35 pm

    We truly appreciate your feedback, Paula! The appropriate calorie intake per meal can vary depending on various factors such as weight, activity level, metabolism, muscle mass, and overall health. This recipe is intended to be a substantial and satisfying meal option. If you’re looking to reduce the calorie count, you can consider adjusting the portion size or making substitutions for lower-calorie ingredients. Feel free to customize it to better fit your dietary goals! 🙂

    – Yoori

  7. Susan Y Azcona

    June 8, 2019 , 8:33 am

    5 stars
    Can’t wait to concoct.

  8. Aloha

    June 8, 2019 , 6:26 pm

    That’s a lot of calories and carbs.

  9. Jenna AlgaeCal

    June 11, 2019 , 1:47 pm

    Hi Aloha,

    The calories and carbohydrates in this recipe are all coming from healthy, whole foods! If you prefer to cut down, you can always swap out the foods higher in carbs (such as brown rice) for low carb options (add more spinach!)

    Scroll up to our ‘How to Build Your Nourish Bowl’ infographic for more ingredient options. 🙂

    – Jenna @ AlgaeCal

  10. Sandy

    September 24, 2019 , 7:48 am

    It doesn’t matter where they are coming from, two cups of rice is not a good thing. One-half cup is considered one serving. Diabetics, and those wanting to lose weight, should just omit the rice or have 1/4 to 1/2 cup at the most. For myself, I would omit it and also omit the cheese and use the whole avocado rather than throwing half of it out, as they do not keep till another meal. Also, I looked at my bag of Lundberg Basmati Rice, and 1/2 cup has 33 carbs, so two cups would have 132 carbs, and your list for the whole recipe is only 112 carbs. So people, read your labels on product packaging, don’t rely on these lists on the various websites. I have found them to be wrong more often than they are right, and they often have contradicting amounts from one site to another.

  11. Blaire AlgaeCal

    September 24, 2019 , 3:12 pm

    Thanks for sharing, Sandy! Definitely feel free to adjust the recipe to suit your personal health needs. ❤️ Great point – different rice packages will have different carb amounts. For a more accurate analysis, it’s best to check the label on the specific rice package that you use ?

    – Blaire @ AlgaeCal

  12. Paula Symonds

    May 23, 2020 , 9:59 pm

    Basmati rice is highly processed and not a good choice. If you want to lower the calories use less brown rice which is a much better choice. As for throwing out the other half of the avocado “because it doesn’t keep”, that is just plain silly. Wrap the 1/2 tightly in plastic wrap to keep out oxygen and it will be fine. A whole avocado has 260 cal and 24 g fat!

  13. Carol

    July 2, 2019 , 10:43 am

    4 stars
    Substitute brown rice for cauliflower rice sautéed 5 minutes with avocado oil (optional chopped onions & garlic).
    Cauliflower rice can be prepared ahead of time & refrigerated for later use.

  14. Deb

    June 10, 2019 , 4:12 pm

    One Tablespoon egg?

  15. Jenna AlgaeCal

    June 11, 2019 , 1:12 pm

    Hi Deb,

    We included 1 hard boiled egg in the recipe!

    – Jenna @ AlgaeCal

  16. Geri Soroken

    July 15, 2019 , 6:09 pm

    I am going to make the bone building nourish bowl for dinner and I’ll substitute cauliflower rice for the brown rice. I’m interested in the AlgaeCal plus and the Stronium Boost bit it is a bit expensive. I ride my recumbent bike every day for 45 minutes. That’s the only exercise I can do because I have chronic pain every day.

  17. Blaire AlgaeCal

    July 16, 2019 , 12:08 pm

    That sounds like it’s going to be a delicious nourish bowl, Geri. 🙂 Be sure to take a look at our bundle pricing, which offer savings of up to 37%! To see all of the options, go here.

    We’re so sorry to hear about the pain you’re going through, but it’s great you are staying active. Please don’t hesitate to email [email protected] or call our Bone Health Consultants at 1-800-820-0184 if you have any questions. We’re here for you every step of the way!

    – Blaire @ AlgaeCal

  18. Terry

    August 12, 2019 , 3:22 pm

    4 stars
    Lots of fat and calories when trying to loose weight. If purchasing your product in the larger deals how do they stay fresh and keep there strength till you finish all of them?

  19. Blaire AlgaeCal

    August 15, 2019 , 11:09 am

    Thanks for reaching out to us, Terry! Feel free to swap out certain ingredients to lower fat/calories. For instance, you could substitute the brown rice for leafy greens instead ?

    AlgaeCal comprises of a mineral powder, made from the dried and ground marine algae, in conjunction with added bone-building vitamins and minerals. Strontium Boost is simply the mineral strontium bound with citric acid. The products are very stable (hence the 3 year expiration date on all of our bottles!) so you should have plenty of time to finish them ?

    – Blaire @ AlgaeCal

  20. Sandy

    September 24, 2019 , 7:24 am

    You mean substitute leafy greens for the brown rice.

  21. Blaire AlgaeCal

    September 24, 2019 , 3:17 pm

    Good catch, Sandy! That is absolutely what I meant – thanks for pointing this out 🙂

    – Blaire @ AlgaeCal

  22. Judy M

    August 19, 2019 , 1:38 pm

    5 stars
    I just tried this nourish bowl for lunch today and it was EXCELLENT!!! It’s wonderful to have something easy to prepare, healthy and tasty all at the same time. Thanks Monica!

  23. Blaire AlgaeCal

    August 21, 2019 , 2:19 pm

    So happy to hear you enjoyed the nourish bowl, Judy! 🙂

    – Blaire @ AlgaeCal

  24. laura corn

    September 17, 2021 , 12:08 pm

    I just recently broke my fibula. your website is chock full of great advice. Is there any place where I could obtain menus for breakfast, lunch & dinner that equals 100percent of all the nutrients & minerals you need a day to build the bones back up? I would love to see a meal plan for a week’s worth
    of food where the consumer doesn’t have to calculate the right percentages to get to their Percent Daily Amount . Thank you!

  25. Ishneet AlgaeCal

    September 24, 2021 , 12:43 am

    Hi Laura, thanks for reaching out!

    Unfortunately at this time we do not have set menus for breakfast, lunch & dinner with the nutrients & mineral count but we do have lots of recipes, nutrition info, and exercises targeted to bone health on our blog here. Please feel free to take a look 🙂

    -Ishneet @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,