Customizable Grain Bowl (Printable)

Build vibrant bowls with grains, proteins, and fresh toppings. Ready in 45 minutes, ideal 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 chicken breast, cubed
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 - ¼ cup crumbled feta cheese, optional
16 - ¼ cup toasted pumpkin seeds or almonds
17 - 2 tablespoons chopped fresh cilantro or parsley
18 - 1 tablespoon sesame seeds

→ Dressings

19 - ¼ cup lemon-tahini dressing
20 - ¼ cup balsamic vinaigrette
21 - ¼ cup soy-ginger dressing
22 - ¼ cup green goddess dressing

# How to Make It:

01 - Prepare selected grains according to package instructions. Fluff with a fork and allow to cool slightly before assembly.
02 - Cook or prepare chosen protein using preferred method. May use freshly cooked ingredients or prepared leftovers.
03 - Wash and chop all vegetables. Roast or steam according to preference, ensuring even sizing for balanced bowl composition.
04 - Distribute cooked grain as foundation in each serving bowl, creating even layer across bottom.
05 - Arrange selected proteins and prepared vegetables over grain base in visually appealing pattern.
06 - Sprinkle cheese, toasted seeds, nuts, and fresh herbs over bowl components.
07 - Drizzle chosen dressing immediately before consumption. Serve warm or at room temperature. Store components separately for meal preparation storage.

# Expert Tips:

01 -
  • It bends to your schedule and your pantry, never demanding ingredients you don't have.
  • Each bowl feels different depending on your mood, the season, or what showed up at the market.
  • Meal prep becomes effortless when components store separately and assemble in seconds.
  • It satisfies that craving for something nourishing without feeling heavy or overly complicated.
02 -
  • Always store dressing separately or your carefully prepped vegetables will turn limp and sad by day two.
  • Season each component as you go instead of relying only on the dressing; it makes every layer taste intentional.
  • Let roasted vegetables cool completely before packing them or condensation will make everything watery.
03 -
  • Toast your grains in a dry pan for a minute before cooking them; it adds a subtle nutty depth most people can't quite place.
  • Massage kale or hearty greens with a little olive oil and salt if using them as a base; it softens them just enough to be pleasant raw.
  • Keep a stash of quick-pickled onions or cucumbers in the fridge; they add brightness to any bowl and last for weeks.
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