Customizable Grain Bowl (Printable Version)

Build a vibrant bowl with grains, proteins, fresh vegetables, and dressings. Perfect for meal prep.

# What You'll 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 and Extras

15 - 1/4 cup crumbled feta cheese, optional
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

# How to Make It:

01 - Prepare grains according to package instructions. Fluff with a fork and allow to cool slightly before assembly.
02 - Prepare selected protein options by cooking, baking, or using prepared leftovers as desired.
03 - Wash and chop all vegetables. Roast or steam vegetables according to preference, then allow to cool.
04 - Arrange cooked grain base evenly in each serving bowl.
05 - Top grain base with selected proteins and prepared vegetables in desired arrangement.
06 - Sprinkle chosen toppings, seeds, nuts, and fresh herbs over vegetables and proteins.
07 - Drizzle selected dressing over bowl immediately before serving for optimal flavor and texture.

# Expert Advice:

01 -
  • You actually get to decide what goes in your bowl, which means it never feels boring even when you're eating it three days in a row.
  • Sunday meal prep becomes something you look forward to instead of dread, because you're not committing to one single flavor.
  • Everyone at your table can build exactly what they crave without you cooking five different dinners.
02 -
  • If you dress your bowl too early, the vegetables release their moisture and everything becomes a sad, soggy mess within an hour—I learned this the hard way at my desk at 1 PM.
  • Seasoning your components individually before assembly makes a bigger difference than adding one dressing; it's the difference between eating ingredients and eating a meal.
03 -
  • Toast your nuts and seeds in a dry pan for exactly three minutes; you'll hear them starting to pop and smell them getting fragrant, and that's when you know they're perfect.
  • If you're eating this for lunch the next day, keep the avocado separate and add it fresh; nobody has ever enjoyed a brown, oxidized avocado slice at their desk.
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