Customizable Grain Bowl (Printable version)

Build nourishing bowls with your choice of grains, proteins, and vegetables. Perfect for meal prep and personalization.

# What You Need:

→ Grains

01 - 1 cup cooked brown rice
02 - 1 cup cooked quinoa
03 - 1 cup cooked farro
04 - 1 cup cooked couscous

→ Proteins

05 - 1 cup cooked and cubed chicken breast
06 - 1 cup baked tofu, cubed
07 - 1 cup cooked chickpeas, drained and rinsed
08 - 1 cup cooked shrimp

→ Vegetables

09 - 1 cup cherry tomatoes, halved
10 - 1 cup cucumber, diced
11 - 1 cup roasted sweet potato, cubed
12 - 1 cup steamed broccoli florets
13 - 1 cup shredded carrots
14 - 1 avocado, sliced

→ Toppings & Extras

15 - 1/4 cup crumbled feta cheese
16 - 1/4 cup toasted seeds or nuts
17 - 2 tablespoons chopped fresh herbs
18 - 1 tablespoon sesame seeds

→ Dressings

19 - 1/4 cup lemon-tahini dressing
20 - 1/4 cup balsamic vinaigrette
21 - 1/4 cup soy-ginger dressing
22 - 1/4 cup green goddess dressing

# Step-by-step guide:

01 - Prepare selected grains according to package instructions. Fluff with a fork and allow to cool slightly before assembly.
02 - Cook, bake, or prepare your chosen protein. Use freshly prepared or cooled leftover protein as preferred.
03 - Wash, peel, and chop all vegetables. Roast or steam vegetables as desired for optimal texture and flavor.
04 - Distribute cooked grains evenly as the foundation in each serving bowl.
05 - Arrange selected proteins and fresh or cooked vegetables in sections on top of the grain base.
06 - Top with crumbled cheese, toasted seeds, nuts, and fresh herbs in desired proportions.
07 - Drizzle preferred dressing over the bowl immediately before serving, or store components separately for meal preparation.

# Expert Advice:

01 -
  • Every bowl tastes completely different depending on your mood, so you'll never get bored eating the same thing twice.
  • Nothing requires special skills—just chopping, which honestly becomes meditative once you get into a rhythm.
  • You can prep everything on Sunday and assemble fresh bowls throughout the week without feeling like you're eating "meal prep food."
02 -
  • Dress components separately if meal prepping, or the vegetables will get soggy by Wednesday—trust me, I learned this the embarrassing way.
  • Toast your nuts and seeds lightly before adding; they wake up the entire bowl and taste exponentially better than raw.
03 -
  • Keep cooked grains in the fridge all week so you can throw a bowl together in five minutes without thinking.
  • Roasted vegetables taste even better the next day as flavors settle, making this the ultimate meal-prep dish.
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