BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

  • Jenny Favret, MS, RD, LDN

Delicious Macro Bowl Meals


We have all heard the message to “eat your veggies”…. but what does it mean to eat your “macros”? This simple concept refers to meals that include a balance of each of the three macronutrients (protein, carbohydrate and fat). Generous servings of low carb veggies are also encouraged with these meals.

At some point the idea of combining the “macros” into a one - bowl meal became a trendy way to eat. Foodies everywhere started writing about macro bowls and many restaurants now feature this popular item on their menus.

Try making a macro bowl at home this week. What an easy way to serve a fun and balanced meal…. and the possibilities seem endless! Simply choose a protein, a high quality carbohydrate and a healthy fat from the list below. Then arrange your choices into a bowl…any way that you like. Some people like to layer the macros, while others choose to mix them all together. Make sure to top off your creation with one or more servings of raw or cooked veggies!

CHOOSE ONE OF EACH:

PROTEIN: Shredded or chopped chicken, Canned tuna or salmon, Beans (black, pinto, navy, kidney, etc.), Any cooked fish (cut into small pieces), Left over bits of steak or pork, Sliced or chopped turkey or ham, Pieces of scrambled egg, Extra firm tofu chunks (cooked), Edamame (soy beans), Lentils, Crumbled vegan “meats”, Cottage cheese, Shredded cheese

+ PLUS

CARBOHYDRATE: Quinoa, Whole grain brown rice, Bulgur wheat, Whole oats, Barley, Sweet potato, Beans, peas or lentils (these foods are also rich in protein)

+ PLUS

FAT: Olive oil, Sliced avocado​, Chopped nuts (walnuts, pecans, etc.), Sunflower seeds

Jenny Favret, MS,RD,LDN

Nutritionist, Duke Pediatrics Healthy Lifestyles Program

October, 2018

Photo courtesy of Unsplash.com (by Pille- Riin Priske)


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