Simple Grain Bowl (Printable Version)

Customizable nourishing bowl with grains, protein, and fresh toppings perfect for meal prep.

# What You'll Need:

→ Base

01 - 1 cup uncooked brown rice or 1 cup uncooked quinoa or 1 cup uncooked farro

→ Proteins

02 - 2 cups cooked chickpeas, drained and rinsed
03 - 2 cups grilled chicken breast, diced
04 - 2 cups firm tofu, cubed and pan-seared
05 - 2 cups cooked shrimp

→ Toppings

06 - 1 cup cherry tomatoes, halved
07 - 1 cup cucumber, diced
08 - 1 cup shredded carrots
09 - 1 avocado, sliced
10 - 1/4 cup red onion, thinly sliced
11 - 1/4 cup feta cheese, crumbled
12 - 1/4 cup toasted pumpkin seeds
13 - 2 tablespoons fresh herbs, chopped

→ Dressing

14 - 3 tablespoons olive oil
15 - 1 tablespoon lemon juice
16 - 1 tablespoon apple cider vinegar
17 - 1 teaspoon Dijon mustard
18 - 1 clove garlic, minced
19 - Salt and pepper to taste

# Method:

01 - Cook your chosen grain according to package instructions. Set aside to cool slightly before assembling bowls.
02 - Prepare your chosen protein: grill chicken breast, pan-sear tofu, or use pre-cooked chickpeas and shrimp as alternatives.
03 - Whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper until emulsified.
04 - Divide cooked grain among serving bowls. Layer with protein, cherry tomatoes, cucumber, carrots, avocado, red onion, feta cheese, pumpkin seeds, and fresh herbs.
05 - Drizzle dressing over each bowl immediately before serving to maintain texture and prevent sogginess.

# Expert Tips:

01 -
  • You can build it from whatever you have on hand, which means less waste and more creativity in your kitchen.
  • It comes together in under 45 minutes and tastes fancy enough to serve to people who actually care about food.
  • Meal prepping becomes fun instead of a chore when you're arranging colors and textures like you're creating edible art.
02 -
  • If you make this ahead and store it undressed, the grain dries out—keep the dressing separate and add it fresh when you're ready to eat, or your future self will wish you had.
  • Cold grain bowls taste completely different than warm ones, so don't be afraid to chill the whole thing if that's what you're craving on a hot day.
03 -
  • Add a soft or poached egg on top right before eating—the warm yolk becomes an extra sauce that makes the whole thing come alive.
  • If your dressing tastes flat, you forgot the garlic or didn't salt it properly—fix it and suddenly everything sings.
Go Back