无论是早餐、午餐还是晚餐，只要有蛋白质、新鲜水果或蔬菜和谷物，一碗饭就能满足所有要求——美味、营养、休闲、饱腹、应季。在玛丽亚•齐兹卡的手中，它的可能性更加令人激动，30种精彩的组合按基础成分分类——早餐用燕麦片、奇亚籽或酸奶，主食用谷物、面条或绿色蔬菜。此外，书中还有一些贴士、教程和替代的经验法则，例如按自己的需要打造一碗全素、无麸质者或以蛋白质为主的餐食。

Whether for breakfast, lunch, or dinner, and complete with protein, fresh fruits or vegetables, and grains, a one-bowl meal checks all the boxes—delicious, nourishing, casual, filling, seasonal. And in the hands of Maria Zizka its possibilities are even more exciting, with thirty brilliant combinations organized by base—oatmeal, chia, or yogurt for breakfast, and grains, noodles, or greens to build mains. Plus, there are tips, tutorials, and substitution rules of thumb throughout, including how to customize your bowl to make it vegan, gluten-free, or protein-forward.

It’s all about mastering the five steps to building a bowl:
Start with a base
Include a protein
Consider a sauce
Add a couple of toppings
Garnish with something crunchy or bright