When it comes to improving your fitness and energy, what you eat matters just as much as how you train. At CrossFit Longma, we believe food should fuel your workouts, support recovery, and help you feel your best all day long.
One of the easiest ways to stay consistent with nutrition? Build meals that are simple, balanced, and satisfying. Today’s featured meal—the Chicken Power Bowl—does exactly that.
🥗 What Is a Balanced Meal?
A balanced meal includes:
- Lean Protein – for muscle repair and satiety
- Fiber-Rich Carbohydrates – for energy and digestion
- Healthy Fats – for hormone production and brain health
- Non-Starchy Vegetables – for vitamins, minerals, and fiber
Eating meals built around these four elements helps stabilize blood sugar, reduce cravings, and support your body composition goals (like gaining muscle or losing fat).
🍲 Chicken Power Bowl Recipe (Serves 2)
Ingredients:
- 2 grilled or shredded chicken breasts (about 6 oz each)
- 1 cup cooked quinoa or brown rice
- 1 cup roasted sweet potatoes (cubed)
- 1 cup sautéed spinach or steamed broccoli
- ½ avocado, sliced
- 2 tablespoons hummus or plain Greek yogurt
- Olive oil, lemon juice, salt, pepper, paprika (to taste)
Instructions:
- Season and grill or bake your chicken ahead of time (or use rotisserie for a shortcut).
- Roast sweet potatoes with olive oil, salt, and paprika at 400°F for 20–25 minutes.
- Cook rice/quinoa and sauté spinach or steam broccoli.
- Assemble your bowl: grains, chicken, veggies, avocado, and a dollop of hummus or yogurt.
- Drizzle with olive oil and lemon juice for extra flavor.
🧠 Nutritional Benefits
Let’s break down why this meal works so well, especially for active people:
✅ Protein (Chicken)
- Provides essential amino acids needed for muscle repair and growth
- Helps regulate appetite and maintain lean body mass
- Goal: ~20–30g protein per meal for most active adults
✅ Complex Carbohydrates (Quinoa, Sweet Potato)
- Offer sustained energy for workouts and daily activity
- Rich in fiber, which improves digestion and blood sugar control
- Provide important vitamins like B6 and magnesium
✅ Healthy Fats (Avocado, Olive Oil, Hummus)
- Support cell function, brain health, and hormone balance
- Help the body absorb fat-soluble vitamins (A, D, E, K)
- Promote satiety and prevent energy crashes
✅ Vegetables (Spinach, Broccoli)
- Packed with micronutrients like iron, calcium, and vitamin C
- Support immune function and overall health
- Add volume to meals without excess calories
🔄 Meal Variations & Prep Tips
You can customize this meal in countless ways:
- Swap chicken for salmon, lean beef, turkey, or tofu
- Use farro, lentils, or wild rice instead of quinoa
- Try veggies like bell peppers, kale, cauliflower, or Brussels sprouts
- Add extra herbs or spices (turmeric, cumin, garlic) for flavor without extra calories
Meal prep tip: Cook grains, proteins, and veggies in bulk once or twice a week, then assemble bowls as needed in under 5 minutes.
🧭 Why Balanced Meals Matter
Many people under-eat protein, overdo refined carbs, and skip veggies—leading to low energy, slow recovery, and stalled progress.
Balanced meals like this one:
- Stabilize your energy throughout the day
- Prevent overeating and snacking later
- Support workout recovery and body composition goals
Nutrition doesn’t have to be complicated—it just has to be consistent and aligned with your goals.
🔥 Fuel Your Fitness at CrossFit Longma
At CrossFit Longma, our nutrition coaching helps members ditch diets and build real-life eating habits that support strength, endurance, and long-term health. Whether you're looking for quick meal ideas, grocery tips, or a personalized plan—we’ve got your back.
Ready to upgrade your fitness and your nutrition?
Book a free intro session with CrossFit Longma today and let’s create a plan that works for your goals and lifestyle:
👉 Schedule Your Intro Here
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