10 High-Fiber Grain Bowls Under 500 Calories

 

Macro Friendly Monday Ep.5 | High Protein Vegan / Vegetarian Grain Bowl (36g Protein, 620 Calories)

Video taken from the channel: Ethan Chlebowski


 

Preventing or Delaying the Onset of Type 2 Diabetes

Video taken from the channel: Stanford Health Care


 

Maria Emmerich ‘Oxidative Priority’

Video taken from the channel: Low Carb Down Under


 

Six Good Carbs to Eat

Video taken from the channel: EatingWell


10 High-Fiber Grain Bowls Under 500 Calories 1. CHICKEN & BROWN RICE BOWL | MYFITNESSPAL’S RECIPES 2. KOREAN CHICKEN RICE BOWL | MYFITNESSPAL’S RECIPES 3. Follow along with my videos on how to make these under 500-calorie plant-based meal bowls here: Chipotle Tomato Rice Power Bowl Tofu Kale Power Bowl with Tahini. These bowls have a few things in common: they are 100% plant-based (vegan), rich in protein and nutrients, satisfying and delicious, and contain 350-500 calories per bowl. The bowl trend is a great way to kick off your healthy, plant-based eating style, as you can build the foundations of a great plant-based meal when making a bowl.

There’s no excuse to skip breakfast or have a sad lunch. This easy formula for grain bowls packs in fiber, protein, and flavor. And you get a full meal for less than 400 calories. Read on to get the basic formula plus ideas for building delicious homemade grain bowls. To minimize prep, we’re taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes).

These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie. Flip a gyro into a whole-grain bowl layered with kale, veggies, herbs and chickpeas. Then we top it with lean, spice-packed chicken, feta cheese, and tahini-spiked yogurt. It’s everything you want from the hearty Greek platter with less than 400 calories. Switch up your grain choices.

While most bowls are made from brown rice or quinoa, opting for a lower-calorie grain can allow you to add more to your bowl. Good options for this include rolled oats, wild rice, and farro. Begin by lining your bowl with a bed of lettuce. This will make your bowl. Despite their low-calorie appeal, these recipes are actually really tasty — unlike other low-cal swaps you can only pretend to want to eat.

Plus, they’re jam-packed with nutrients from whole grains, lean proteins, and all kinds of easy-to-cook vegetables. Here are 50 delicious recipes that are still under 500 calories. These satisfying bowls are chock full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur-a versatile grain that has about 15 g fewer carbs (and more than.

This low-carb smoothie bowl is a no-brainer when it comes to weight loss. Cauliflower and zucchini, two low-calorie, low-carb veggies, make up the base of this smoothie bowl, giving it a creamy, thick texture. An entire cup of cauliflower has just 27 calories.

List of related literature:

Whole grains are associated with lower BMI and other long-term health benefits compared with refined grains.64 Whole grains supply 1.1 g fiber per 10 g carbohydrates.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2019

A quality whole grain will provide you with at least three grams of fiber per serving.

“The Wellness Revelation: Lose What Weighs You Down So You Can Love God, Yourself, and Others” by Alisa Keeton
from The Wellness Revelation: Lose What Weighs You Down So You Can Love God, Yourself, and Others
by Alisa Keeton
Tyndale House Publishers, Incorporated, 2017

In fact, when carbohydrates are whole grain, they are moderate in calories and rich in fiber and nutrients.

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

Whole grains can provide 2 to 3 grams of fiber per serving.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

One cup of oatmeal contains 8 grams of fiber, a medium pear with skin has 4 grams of fiber, a cup of vegetarian chili has 14 grams of fiber, a slice of whole wheat bread contains 2 grams of fiber, and a cup of chopped, steamed broccoli has 6 grams of fiber.

“Living Vegetarian For Dummies” by Suzanne Havala Hobbs
from Living Vegetarian For Dummies
by Suzanne Havala Hobbs
Wiley, 2009

Whole grains are another great way to add fiber.

“The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication” by Marla Heller
from The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication
by Marla Heller
Amidon Press, 2007

Take a look at these impressive stats: A half cup of dry oats (traditional or quick) provides about 150 calories, 5 grams of protein, and 4 grams of fiber.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

Total dietary fiber in brewer’s grain is about 56%.

“Handbook of Brewing” by William Hardwick
from Handbook of Brewing
by William Hardwick
CRC Press, 1994

Cereal grains (e.g., oats, corn, and barley) mainly provide starch; soybean meal, flaxseed meal and sunflower seeds are high in protein and fat; oils such as corn, soybean, wheat germ, flax, rice bran, and canola are high in calories without added carbohydrates or protein.

“Feed Your Horse Like a Horse: Optimize Your Horse's Nutrition for a Lifetime of Vibrant Health” by Ph D Juliet M Getty
from Feed Your Horse Like a Horse: Optimize Your Horse’s Nutrition for a Lifetime of Vibrant Health
by Ph D Juliet M Getty
Dog Ear Publishing, 2009

Foods high in insoluble fiber and their fiber content are listed in Box 25-4.

“Urogynecology and Reconstructive Pelvic Surgery E-Book” by Mark D. Walters, Mickey M. Karram
from Urogynecology and Reconstructive Pelvic Surgery E-Book
by Mark D. Walters, Mickey M. Karram
Elsevier Health Sciences, 2006

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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45 comments

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  • We should stop dumping all dairy in the same basket and judging them as the same, not all dairy is created equal. the Goat’s milk kefir which is very similar to our Mothers milk is very good for the ketogenic/carnivore, KEVORE diet with over 99% lactose free, hypoallergenic and healthy, full of nutrients that is very hard to get from anywhere else.

  • What is the best product or brand to lost a ton of weight? I read plenty of great reviews on the internet about how exactly Fenoboci Diet Plan will help you lost lots of fat. Has anybody tested out this popular fat burn diet plan?

  • Regardless of the information I find this woman’s personality irritating to the point I’m concentrating more on that piecing voice than what she is saying

  • The first thing my doctor told me when I was diagnosed with ulcerative colitis is that diet does not matter. Refused to send me to a dietitian. >.> This is a very highly respected guy in a specialty clinic for GI disorders. Kept going for years, after I stopped going and decided to eat my way out of it, well I got better.

  • Not everybody is dairy allergic but I found I couldn’t drink milk after forty years, however, cream and butter has no effect on me.

  • She’s appears like a genuinely nice and knowledgeable person. I do think she’s very very thin, bordering on unhealthy looking. And she looks a bit older than her age, which I believe is 38?

  • The plate of rice covered in fat as being a keto-friendly choice is ridiculous. Ketosis is achieved through the reduction of carbohydrates not from the addition of fat.

  • Good information. When I give presentations I always have someone critique it so to eliminate annoyances. Try not to smack your lips during your presentation.

  • I have autism. Why do so many people in the keto community hate people like me? All I want is to be included without everyone hoping to erase me from existence. Is that too much to ask?

  • Wrong
    Eat all non starchy vegetables you want.
    Matter fact you should eat a crap load of vegetables
    Limit protein
    Limit red meat
    Add coconut and olive oil to your food
    Eat blueberries

  • I am a Lyme warrior! After going through treatments twice, I ended up in treatments a third time because I just wasn’t well. My third time was with a new doctor for me, and he put me on a ketogenic diet. That was life-changing. As he explained, the Lyme bacteria feed on sugar. It was important to eliminate the sugar while going through treatments. He also discovered I had a co-infection called Babesia (Lyme acts as a host to other pathogens, like this one). What he did for me changed my life! I went from some days of not even being able to walk to functioning more “nornal” than I had, at the time, in 9 years with only a few of what I called “residual issues.”

    Many years later, I did find exogenous ketones and tried them along with my already ketogenic diet. I know they may not have a regular, necessary place in a ketogenic diet; however, they helped to resolve the remaining “residual issues” I had for so many years. That said, they are available without the expensive MLM company that pushes them. We found them for HALF that price. I don’t need them anymore, but they did what I needed them to in order to be at a much better place!

  • I see what you mean. But I wonder how Asian people stay so incredibly thin with all the white rice?? Statistics proved that rice consumption is very high in countries like China, Japan, Korea etc. But the people from these countries are slim/thin. Why? ‘_’

  • Pretty good, but I have a few points:

    1. When someone is coming from an undermuscled or malnourished condition, they may benefit from setting their protein macro closer to 1.0g or 1.2g per LBM pound on three days a week combined with resistance (weight bearing) exercising. In addition, the elderly need a higher protein intake as they age simply related to less efficient metabolism.

    2. Oxidative priority is an important concept, but perhaps not entirely applicable for the ketogenic dieter.
    a. Carbs may have a higher priority score because high blood glucose levels are in effect toxic to the body. However, people who are keto-adapted and glycogen depleted find that a bolus of carbohydrate tends to be rapidly converted into muscle and liver glycogen instead of being oxidized immediately for energy. This has the effect of allowing the liver to release glucose slowly as needed, and your muscles to have these carbs in reserve for explosive exercise.
    b. Your body has the capacity to regulate its speed of protein digestion. So that low protein storage capacity (amino acid pool) is somewhat supplemented by the any protein awaiting digestion in your small intestine.
    c. Fat metabolism is basically a non-issue in the prioritization for keto-adapted and fat-adapted people. New dietary fat enters easily into adipose tissue and/or is metabolized on its way through the circulation. There really is no new fat (dietary) vs. old fat (lipolysis) difference in this regards. The oxidative priority of fat is more like TDEE minus alcohol minus exogenous ketones minus carbs minus some old protein metabolism from autophagy minus some new protein contribution from TEF and gluconeogenesis equals the fat calories that are contributed over the day.

  • 6:35 OXIDATIVE PRIORITY (infographic)

    6:51 #1 Alcohol (toxins)

    8:06 #2 Exogenous Ketones

    8:51 #3 Carbohydrates, 2000 kCal limited blood/glycogen reserve

    9:51 #4 Protein, 480 kCal limited plasma/tissue reserve

    10:43 #5 Fat, 3500 kCal/lb reserves

    11:23 Hacking macro intake for weight loss; Protein 0.8g intake per 1 Kg of lean body mass

    13:03 Thermic Effect of Food, protein has highest thermic effect at 25% (meat sweats!)

    14:41 Protein-Sparing Modified Fast (accelerated weight loss, dairy free)

    15:54 Keto Adaptation

    Carbs < 30g,
    Protein, hit goal 0.8g protein per KG lean body mass

    Fat, eat to satiety, don’t push to reach a percentage/ratio (includes stored fats!)

    17:08 Get your salt on! Electrolytes! Salt, Magnesium, Potassium

    18:53 Helpful Tips

    #1 Slow Cookers are awesome, get more than one!

    #2 Plan Ahead!, keto meals for next day, plan how to break fasts

    #3 Ask for substitutions at restaurants if you didn’t prep your own food

    20:36 Results

  • wow…what an incredible soul you are! the ability you have to mesmerize and captivate an audience is awesome!, I could not take my eyes from your personal transformation and the strong, compassionate woman I see…I’m also sure your told this on a daily basis, but look backwards and forwards to all of us around the Globe, who you inspire and encourage to live life as I personal never thought I could, and I am humbled by this, I truly thank you for helping us to find one another and ourselves through your message and your life and especially your hard earned knowledge, and for sharing that knowledge, I will continue to follow you and to encourage you to keep helping us…yours truly, Teresa Eden

  • Oh hai! Thanks for sharing! By the way; have you ever tried ” Vidadsmedia What is Type 2 Diabetes ” (do a google search)? My hangout buddies had some dealings with them and was impressed by their superb testimonials and reviews and tried their recommendation!

  • This is such a great talk, but unfortunately the items in the oxidative priority list are out of order as her talk progresses. The first slide, showing all 5 things, has Carbs at #3, and protein at #4, however the Carb slide is labeled as #4, and the protein slide is labeled as #3… To make matters worse, @ 8:50 she accidentally says “Carbohydrates are priority #1”, making it triple-y confusing….

  • (My) epilepsy is not related to sugars…it’s related to nuts and seeds (lectins) and coffee. nevertheless keto is a good….starting point…

  • Don’t judgement but some years ago, I was running regularly distances of 5 to 7 miles every other day in the cold
    and I was eating very low carb as a result I’d on occasion eat a stick of butter. I suspect it was the salt I needed
    as much as the calories. By the way sour cream and dairy fat is a great source of long side chain menaquinone
    per recent more complete assays.

  • Yikes.. I see a lot of negative comments. I think a lot of people are focusing on what they don’t hear as opposed to the information here. Bulletproof coffee will break a fast and raise your insulin. Why wouldn’t she show her cookbook that she worked hard to make? Fruits and veggies are carbohydrates. Idk.. I don’t think she looks sick at all. I think her body just has adapted to her way of eating. I’m sure she feels great which is most important. I loved the presentation..always do your own research into the things you hear or listen to more than one person talking about it. Try it for yourself too. Idk.. I hate seeing negativity on videos that aren’t spewing out horrible or harmful information. Thanks for sharinggg ☺️.

  • Great Presentation and agree with everything Maria Said, seeing the same kind of results with thousands of clients teaching keto in the same manner.

  • Winner of a video, I’ve been looking for “are egg noodles or rice noodles healthier?” for a while now, and I think this has helped. You ever tried Dansaac Unflappable Dominance (do a google search )? It is a smashing exclusive product for discovering how to find the best food to balance your hormones and blast away your fat spots minus the headache. Ive heard some incredible things about it and my friend got cool results with it.

  • Do not buy cook books. They are cons. And coffee does not break a fast. This woman is full of herself And yes shoot This bringer of doggy poop.

  • 23:52 You wouldn’t listen to the doctor if they told you to cut cholesterol, fat, and salt from your diet, why would you listen when they tell you to cut the fiber?

  • 18:24 Yes, babies poo without consuming any fiber, but have you seen and smell what their poo is like without fiber? Pooing doesn’t seem like a great experience, it’s almost like diarrhea.

    Plus, just because a baby can poo without fiber doesn’t adults should follow their example, that’s insane logic. They also can’t chew a steak. I mean, going by that logic you would also recommend a diet of breast milk or just subsisting on liquid nutrition.

  • Food pushers, I hate them! I have 2 sick children on special diets (GFCF for one and low sugar, high protein and fiber), and people are always trying to feed them processed sugary chemical loaded CRAP. The schools are the worst, and my own mother who is a nurse! I had to finally be blunt, and say to my kids…all the people always pushing garbage food on you, just look at them! They’re fat and sick.

  • Many people on Keto equate eating fat = losing weight. Exogenous ketones, espoused by industry, and fat bombs, promoted by Youtubers, are keeping people from losing weight. Keto is about eating fewer calories without being hungry so you can burn fat. And yes, calories do matter!

  • I found that coconut oil destroys my appetite neat, cant stand it neat now, so cook with it instead. I am wondering if it has the same effect if I consume it in capsules instead (so I don’t have to taste it or have the residue)…so am about decant the oil into capsules to see if it has the same effect on diet.

  • I’m keto but have been looking into carnivore, but she doesn’t look good at all. Just look at her arms. Extremely skinny with little to zero body fat. Can see the veins all over.

  • I’m… confused. I don’t understand doing keto so strictly, for so long, that you’re skin-on-bone. Makes me seriously question how healthy keto is long term. Dr. Mercola might be right, after all that we should graduate up to 100 150 carbs/day, once we’ve lost excess weight, and have a fasting day or two per week for health.

  • Keto does not cost a lot. In fact it was the carb-heavy-3-meals-a-day-with-snacks-in-between type of diet that actually cost me a fortune. That garbage cost be $200 per week, while keto/carnivore cost me $160 per month. Keto saved me nearly $8,000 a year on groceries alone. I use MCT oil for my epilepsy, and exogenous ketones are reserved for special occasions where I know I’ll have too much in carbs.

    I drink my coffee black with salt and potassium chloride added, and I keep a gallon-sized jug of water at my side. I try and drink between one and two gallons of water daily. This helps with my kidney (I only have one) and all of this fixed all of my problems. It was originally just for my seizures, but it also fixed depression, anxiety, UTIs, I stopped holding grudges, my acne cleared, my teeth are whiter, no more constipation or difficulty urinating, my autism stabilized, and I am slowly losing weight.

    Keto made it possible for me to get my learner’s permit, and I’m due for a behind-the-wheel test in September, 2019. I might finally get a job, get off of SSI, and become independent at last. We’ll have to wait and see…

  • I want facts, not personality. I feel like I’m watching an infomercial by a cult member.

    No thank you.

    What does one have to do to call themselves a “nutritionist”? Write a book or 12? No degree required. She’s a salesperson not a health professional.

    I want to hear from MDs, not shills.

    BTW, there’s no such thing as a healthy tan. She should have worn sunscreen.

    Don’t get me started on home schooling. Cult. Cult. Cult.

    The keto community needs credible leaders with facts to back up the claims not marketing wonks.

  • Other people may be different, but I consume lots of cheese and thick cream. My CRP always under 0.50 Seems to have no inflammatory effect on me. Maybe my gut is in AAA condition.

  • I have never seen a blood sugar effect of coffee and have tested this many many times, but seen Zero effect. I have even made a super super strong black coffee, warm and drank it all at once, still no BS effect, and that is using three different blood glucose monitors over an hour. I think this is a Myth.

  • Lost me when you conflated fruits with vegetables without nuance or distinction. Low carb community is pretty sophisticated these days. You need to be more specific and nuanced in your lectures.

  • I failed at low carb before because I was low on salt and had horrible heartburn and digestive issues. You need salt to make acid…with low insulin, you’ll flush out the salt you don’t need. Salt is only lethal when paired with carbs because insulin retains salt (and associated water).

    This time, I’m not having any heartburn or any other issues. Get that Himalayan salt going!

  • My family is not particularly helpful. So I just do my own thing. They love it when I cook but then blow it with pizza or skittles or whatever. Its heartbreaking. They all have medical problems due to poor diet. I get no support from doctors either who just throw pills at the problems.

  • we have been #carnivore for several months now…you just gave me the KEY to his #heavy #legs…my hubby. has gone from 190 to 145 but his legs were sooooo tired….it is a NEED FOR MORE SALT….thanks! as for me..im in stall..im drinking maybe a gallon of milk a day…raw milk. and meat when he comes home and cooks….I guess I need to get your book and put in the effort. I’m 5f and 145…but my body composition, as my clothes fit better and cellulite is not SO dramatically prevalent LOOKING. everything in mainstream searches would lead us to actually consider #PAD, LOL, but he ate some golden raspberries I grow and felt a little better, but it is not #carbs..it is #salt…the need for more. Thank yOU!

  • This is ridiculous, has absolutely no idea! That apple juice will contribute to giving you diabetes and make you fat! He looks very unhealthy, and he’s meant to be an expert? WTH???

  • Thanks for the Video! Sorry for the intrusion, I would love your initial thoughts. Have you thought about Loowarn Inconceivable Desire (do a google search)? It is an awesome exclusive guide for stopping diabetes type II minus the hard work. Ive heard some decent things about it and my work buddy at very last got cool results with it.

  • Winner of a video, I’ve been looking for “type 2 diabetes symptoms treatment” for a while now, and I think this has helped. Ever heard of Laniley Kansabella Magic (do a search on google )? Ive heard some incredible things about it and my mate got cool results with it.

  • I need help with this diet because I am totally confused. Way too many different voices. But I am in need of real help because I am entering menopause and am 30 lbs overweight.

  • you may reverse all the related symptoms of diabetes safely and quickly without the risk to suffer side-effects from prescribed medication.

  • Since I discovered your channel, I have liked what I have seen. Now I’m enjoying going back to the beginning of your channel.In this video, I totally love your “peanut sauce” toasting the tofu, and pickling the red onion. All things I have done, and should do more of! *who would have thought you’d still be going strong in 2020? Excellent Work!!!

  • Hey man. Just read your post on reddit and the recipe seemed to simple and delicious that I had to watch the video. Great video, by the way. You really put together a great format and quality content, especially for what seems to be such an underrated channel. Keep up the great work!