Simple Grain Bowl (Printable Version)

Customizable nourishing bowls with grains, proteins, and vibrant vegetables

# List of Ingredients:

→ Base

01 - 1 cup uncooked brown rice
02 - 1 cup uncooked quinoa
03 - 1 cup uncooked farro

→ Proteins

04 - 2 cups cooked chickpeas, drained and rinsed
05 - 2 cups grilled chicken breast, diced
06 - 2 cups firm tofu, cubed and pan-seared
07 - 2 cups cooked shrimp

→ Toppings

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1 cup shredded carrots
11 - 1 avocado, sliced
12 - 1/4 cup red onion, thinly sliced
13 - 1/4 cup feta cheese, crumbled
14 - 1/4 cup toasted pumpkin seeds
15 - 2 tablespoons chopped fresh herbs

→ Dressing

16 - 3 tablespoons olive oil
17 - 1 tablespoon fresh lemon juice
18 - 1 tablespoon apple cider vinegar
19 - 1 teaspoon Dijon mustard
20 - 1 clove garlic, minced
21 - Salt and black pepper to taste

# Directions:

01 - Cook your selected grain according to package directions. Transfer to a bowl and allow to cool slightly before assembly.
02 - Cook or prepare your chosen protein: grill chicken breast until golden, pan-sear tofu cubes until crispy, or use pre-cooked chickpeas or shrimp.
03 - Whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper in a small bowl until emulsified.
04 - Divide cooked grain evenly among four bowls. Arrange protein, cherry tomatoes, cucumber, carrots, avocado slices, red onion, feta cheese, pumpkin seeds, and fresh herbs artfully on top of each grain base.
05 - Drizzle prepared dressing over each bowl immediately before serving. Toss gently to combine if desired.

# Expert Advice:

01 -
  • You can make it once and eat it four different ways depending on your mood, what's in your kitchen, or who you're feeding.
  • Actual meal prep that doesn't taste like punishment—these hold up beautifully in the fridge and taste better the next day when flavors settle.
  • Builds protein and vegetables into one bowl without feeling like you're being virtuous about it.
02 -
  • Toasting pumpkin seeds in a dry pan for two minutes changes everything—raw they're fine, toasted they're necessary.
  • Don't slice avocado more than fifteen minutes before you eat; even in a bowl with dressing it will oxidize, and nobody wants a brown avocado no matter how it tastes.
03 -
  • Make the dressing in a jar you can shake rather than whisking—it emulsifies better and you can taste it as you go without committing to a bowl yet.
  • Cook your grain the night before so it's actually cool and firm, not steaming hot and falling apart when you dress it.
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