The Fit Livin’ 3-2-1 Eat! program is a non-calorie counting approach to eating healthy. It has a plant focus. We do not limit fruits and vegetables or as we like to call them, Fruggies! Here is one of my favorite ways to do lunch. I like it because it allows flexibility with ingredients and no real recipe is required. You can use whatever ingredients you on hand and is a good way to use up produce that may otherwise go to waste. It’s also fun to experiment with different flavor combos. Plus, there is a reason I call them Champion Bowls….they are packed with disease fighting and energizing nutrients. The way true champions fuel their day!  


Start with a layer of greens of your choice…

spinach, kale, arugula collards, mustard greens, romaine, chard, etc.


Next up….add other Fruggies (fruits & veggies):

tomatoes, cabbage, carrots, artichoke, cucumber, cauliflower, broccoli, bell peppers, berries, pineapple, peaches, apricots, mandarin oranges, cherries, pomegranate arils, etc


Then add a fist size of energizing grains…

farro, wheat berries, butternut squash, sweet potatoes, quinoa, barley, brown rice, etc.


Boost with protein…

lentils, cannellini beans, garbanzo beans, black beans, tofu, edamame, cottage cheese, plain Greek yogurt, tuna, shrimp, salmon, chicken, etc.


Finish with some filling healthy fat….

nuts (walnuts, almonds, pistachios), seeds (pumpkin seeds, sunflower seeds, hemp seeds, chia seeds), avocado, olives, olive oil, etc. 


Top of with flavor enhancers…

herbs like cilantro, basil, parsley, balsamic vinegar, red wine vinegar, apple cider vinegar, etc.


by Judy Porter, RD

Fit Livin' Director of Wellness