Customizable Grain Bowl (Printable)

A vibrant bowl with grains, proteins, vegetables, and dressings. 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, gluten-free if needed

→ 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 - 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 Steps:

01 - Prepare 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 fresh preparation or leftover cooked proteins as desired.
03 - Wash and chop all vegetables. Roast or steam selected vegetables according to preference, then allow to cool.
04 - Distribute cooked grains evenly among four bowls as the foundation layer.
05 - Arrange selected proteins and vegetables on top of the grain base in visually appealing sections.
06 - Sprinkle with cheese, toasted seeds or nuts, fresh herbs, and sesame seeds as desired.
07 - Drizzle with preferred dressing immediately before serving. Alternatively, store components separately for meal preparation.

# Expert Suggestions:

01 -
  • You'll never eat a boring lunch again because you control every single element.
  • Meal prep becomes actually fun when you're layering components like you're getting paid for it.
  • There's something deeply satisfying about finishing a bowl that tastes expensive but cost less than a restaurant version.
02 -
  • Keep wet and dry components separate if storing overnight, or your beautiful vegetables turn into mush by Thursday.
  • Roasting vegetables at 425°F for about 20 minutes changes everything—it's the difference between a side dish and something you actually look forward to eating.
03 -
  • Make a double batch of dressing and keep it in a jar—it lasts all week and means you're actually more likely to eat these instead of defaulting to takeout.
  • Roast your vegetables on Sunday with the grain cooking on the stove, and suddenly Monday through Wednesday are solved problems.
Go Back