NutriQuinoa Bowl

Ingredients

For the Standard Version:

• 200 g steak of your choice

• 1 cup quinoa

• 1 green bell pepper, sliced

• 1 red bell pepper, sliced

• 1 cup red cabbage, finely shredded

• Salt and pepper, to taste

• Olive oil, for cooking

Steak Marinade:

• 2 tablespoons soy sauce

• 1 tablespoon olive oil

• 1 garlic clove, minced

• 1 teaspoon honey (optional)

White Sauce:

• 2 tablespoons plain Greek yogurt (or cottage cheese)

• 2 garlic cloves, finely chopped

• Juice of half a lemon

• Salt and pepper, to taste

Instructions

1. Cook the Quinoa:

Cook the quinoa according to the package instructions. Set it aside once ready.

2. Marinate the Steak:

In a bowl, mix soy sauce, olive oil, garlic, and honey. Coat the steak with this marinade and let it rest for at least 15–20 minutes.

3. Cook the Steak:

Heat olive oil in a pan over medium heat. Cook the steak to your preferred doneness. Allow it to rest for a few minutes before slicing it into thin strips.

4. Sauté the Vegetables:

In the same pan, add a little more olive oil if needed. Sauté the sliced green and red bell peppers until tender but still crisp. Add the shredded red cabbage and cook for a few more minutes until slightly softened.

5. Assemble the Bowl:

Place cooked quinoa in each bowl. Top with steak slices and the sautéed vegetable mixture.

6. Add the Sauce:

Combine the Greek yogurt, chopped garlic, lemon juice, salt, and pepper to make the white sauce. Drizzle it over the bowl.

7. Season and Serve:

Add salt and pepper to taste, and enjoy!

Macros & Versions

Standard Version:

• Calories: 600 kcal

• Protein: 50 g

• Carbs: 57 g

• Fat: 24 g

• Fiber: 12 g

For Muscle Gain (Higher Protein):

• Adjustments:

• 400 g steak

• 2 cups quinoa

• 2 green bell peppers, sliced

• 2 red bell peppers, sliced

• 2 cups red cabbage

• Macros:

• Calories: 800 kcal

• Protein: 70 g

• Carbs: 70 g

• Fat: 30 g

• Fiber: 14 g

For Weight Loss (Lower Calories):

• Adjustments:

• 150 g steak

• 1/2 cup quinoa

• 1/2 green bell pepper, sliced

• 1/2 red bell pepper, sliced

• 1/2 cup red cabbage

• Use 1 teaspoon olive oil or a cooking spray

Macros:

• Calories: 400 kcal

• Protein: 30 g

• Carbs: 30 g

• Fat: 12 g

This bowl is versatile and customizable, perfect for muscle gain, weight loss, or balanced nutrition!

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