Looking for a new way of approaching meal preparation — one that encourages creativity and enables you to use ingredients that you already have on hand? The Karma Bowl may be your answer, as it provides flexibility without a recipe. It’s a fresh take on how to create a beautifully balanced, nutrient-dense meal specifically designed to support brain health and enhance cognition.

Why ‘karma’? The concept informally suggests that what we put out into the world comes back to us. This beautifully applies to our Karma Bowl, as when we choose to consume brain-healthy foods, our cognition and health radically improve, radiating vibrant energy into the world.

The Karma Bowl is packed with ingredients that align with the KetoFLEX 12/3 dietary principles, including leafy greens, colorful veggies, healthy fats, prebiotics, probiotics, resistant starches (when appropriate), quality protein, and low glycemic fruits. It is fully customizable, offers endless variety, and is a breeze to prepare. For quick and easy meal assembly throughout the week, you can even prep ingredients ahead of time. Store them in the fridge for quick, brain-healthy meals on demand. See tips and instructions for building a Karma Bowl below.

How to Build a Karma Bowl


● Work to include a variety of deeply pigmented colors by “eating the rainbow.” This will ensure that you’re including a diverse spectrum of phytonutrients in each meal.

● You can decide whether or not to include primarily raw or cooked ingredients or a combination. Your ultimate goal (as GI health allows) is to consume half of your veggies raw and half cooked.

● Make colorful, non-starchy veggies the star by prioritizing those below 35 on the glycemic index.

● Remember to include veggies and other foods that promote gut health, including prebiotics (e.g., artichoke hearts, jicama, leeks, etc.), probiotics (e.g., assorted fermented veggies, etc.), and resistant starch (e.g., colored tubers, legumes, etc.) in small amounts for those who are insulin sensitive.


Base: Any hot or cold veggie that can serve as a base, such as mixed leafy greens, shredded cabbage, riced cauliflower, shredded broccoli, hearts of palm, etc.

Veggie Toppings: The sky is the limit! Some ideas that can be enjoyed cooked or raw include bamboo shoots, broccoli, broccolini, beets, carrots, celery, colored peppers, cucumbers, eggplant, mushrooms, purple cabbage, radishes, scallions, tomatoes, zucchini, yellow squash, etc.

Proteins: Any KetoFLEX 12/3 protein can help complete your meal, including pastured eggs, wild-caught seafood, hemp hearts, edamame, tofu, pastured poultry, grass-fed beef, etc.

Healthy Fats: Because of the health benefits, high polyphenol extra virgin olive oil (EVOO) is ideal for dressing your base greens or as a salad dressing component. Avocados, olives, nuts, and seeds (toasted or raw) are all delicious toppings.

Add-ons: Any homemade KetoFLEX 12/3 dressing or sauce, a squeeze of citrus, herbs, spices, tamari, coconut aminos, tahini, fermented veggies, crumbled goat cheese, low glycemic fruits, etc.


Step 1: Base Begin by adding a base layer of veggies from the suggestions above. To layer flavor throughout the bow, you can lightly dress the base with EVOO, any homemade KetoFLEX 12/3 dressing or sauce, tamari, or even a squeeze of citrus.

Step 2: Add veggie toppings, protein, and healthy fats From the ideas above, top your base layer with your choice of cooked or raw veggies, protein, and healthy fats. Artfully group each food to create a beautiful balance of colors, flavors, and textures.

Step 3: Garnish with Add-Ons Finish with any add-on ingredients from the suggested list above, such as EVOO, a squeeze of citrus, herbs, and spices.

Need Options?

The flexibility of these bowls means the possibilities are endless. Experiment with different combinations to find your favorite brain-boosting KetoFLEX 12/3 nourish bowls! See some Karma Bowl combinations below:

Mediterranean Bowl


Leafy greens cherry tomatoes + cucumber + red pepper + Kalamata olives + sliced avocado + chickpeas + grilled salmon + Mediterranean vinaigrette + fresh dill garnish

Latin Fusion Bowl


Mixed greens + chopped red cabbage + sliced red onion + sliced avocado + black beans  + sauteed shrimp + lime vinaigrette + cilantro garnish

Autumn Bowl


Seasonal baby greens + cauliflower rice + edamame + pecans + cubed roasted sweet potatoes  pomegranate seeds + crumbled goat cheese (optional)  + champagne vinaigrette + scallion garnish


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