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Three go-to meals that are simple but not boring

Short on time but craving something delicious? Learn a few strategies for adding variety to three basic types of meals: Bowls, pasta, and sandwiches.

Megan Miller

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If you're tired of asking “What’s for dinner?” every single day and feeling defeated when you struggle to come up with an answer, this blog is for you. Read on to learn some meal ideas that are simple, yet still include some variety and a little spice (pun intended). We’ll dive into how to build diverse meals in three different types of meals: bowls, pasta, and sandwiches. At Rise, we like to focus on creating a plate with three key components: protein, carb/fat, and color. You’ll see that these meal ideas follow that same foundational concept.

1. Bowls

Bowls are a versatile staple that can be easily customized each week. By changing the base, protein, and toppings, you can create endless variations. If you aren’t familiar with bowls, Crisp & Green is one of our favorite restaurants to get inspiration from for yummy combinations to try out in our homemade bowls.

Strategy 1: Switch up the Base

  • Grains: Try quinoa, brown rice, white rice, or couscous as your base. You could also choose a salad base.

  • Veggies: Cauliflower rice or spiralized veggies (zoodles, sweet potato noodles) are great alternatives to traditional rice or grains.

Strategy 2: Vary the Protein

  • Animal-based: Add chicken, beef, salmon, shrimp, or eggs.

  • Plant-based: Try roasted chickpeas, tempeh, or tofu.

Strategy 3: Mix up the Toppings & Sauces

  • Toppings: Add nuts, seeds, or avocado for creaminess and crunch. Roasted vegetables, pickles, or fresh herbs change and enhance the flavor profile.

  • Sauces: Experiment with different sauces or dressings. You can make your own from scratch or purchase them at the store. Finding a sauce you love can make all the difference in the flavor of your bowl.

2. Pasta

Pasta is a great go-to meal, and with just a few tweaks, it can feel like a new dish each time.

Strategy 1: Switch Pasta Shapes & Types

  • Try spiralized vegetables (zucchini, butternut squash) instead of traditional pasta for a lower-carb option.

  • Change the shape of the pasta (penne, rigatoni, or farfalle) to give a fresh feel to the dish.

Strategy 2: Change the Sauce

  • Classic marinara, creamy alfredo, or a spicy arrabbiata sauce are a few go-to options in our home.

  • Some other fun sauces to add into your rotation are: Pesto (homemade or store bought), butter or olive oil tossed with your favorite spices, or a creamy sauce made up of milk, parmesan, and Cajun spices.

Strategy 3: Add Protein & Vegetables

  • Stick to a classic meatball, or swap it for grilled chicken, shrimp, or a vegetarian option like roasted cauliflower or sautéed mushrooms.

  • Throw in a different veggie each time: spinach, kale, zucchini, or roasted bell peppers will add variety and new textures.

3. Sandwiches

Sandwiches are versatile and easy to modify by changing a few simple elements each time.

Strategy 1: Vary the Bread

  • Switch between different types of bread: sourdough, whole grain, bagels, pita, or a wrap. You could even try a lettuce wrap or rice paper for a lighter option.

Strategy 2: Change Up the Fillings

  • Protein: Rotate between deli meats, grilled chicken, tuna salad, or hummus for a vegetarian option.

  • Cheese: Try different cheeses like provolone, feta, or goat cheese for a variety of textures and flavors.

Strategy 3: Experiment with Toppings & Condiments

  • Toppings: Use pickles, sliced cucumbers, roasted peppers, or avocado for added texture and flavor.

  • Condiments: Change the spreads—mustard, mayo, pesto, tzatziki, or hummus—and incorporate fresh herbs or sprouts for an extra kick.

  • Bonus: Rotate different fruits on the side. Choose what is in season or change each week for a little variety in your side dish. 

By rotating your bases, proteins, sauces, and toppings, you can easily add variety to your bowls, pasta, and sandwiches each week. These simple adjustments will keep your meals feeling fresh and exciting, without the need for complicated recipes or new ingredients every time. As we always say, keeping it simple is key. Feel free to reach out for more ideas or with any questions you may have.

If you’d like to chat further with one of our nutrition coaches on simple meal ideas to keep you on track with your goals, we’d love to meet with you. Head here to set up a free consultation with our team.