Customizable Grain Bowl (Printable)

Build vibrant bowls with grains, proteins, vegetables, and dressings for satisfying meals.

# 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 pumpkin seeds or almonds
17 - 2 tablespoons chopped fresh cilantro or parsley
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

# Directions:

01 - Cook grains according to package directions. Fluff with a fork and allow to cool slightly before assembly.
02 - Prepare your selected protein by cooking, baking, or using pre-cooked leftovers as desired.
03 - Wash and chop all vegetables into uniform pieces. Roast or steam as preferred for optimal texture and flavor.
04 - Distribute cooked grain evenly across the bottom of each serving bowl.
05 - Arrange selected protein and vegetables in sections over the grain base for visual appeal and ease of mixing.
06 - Sprinkle toasted seeds, nuts, fresh herbs, and cheese over the bowl components.
07 - Drizzle chosen dressing over the bowl immediately before serving. Serve warm or store components separately for meal preparation.

# Expert Advice:

01 -
  • You get to play with flavors and textures every single time without feeling like you're eating the same thing twice.
  • Meal prep becomes genuinely enjoyable because you're building containers of possibility, not pre-planned monotony.
  • It adapts instantly to what's in your fridge, your mood, and any dietary boundary you're navigating.
02 -
  • If you're meal prepping, keep wet ingredients (avocado, dressing, soft herbs) separate until you're ready to eat, or everything turns soggy and sad by day three.
  • A warm grain paired with cool, crisp vegetables and creamy avocado creates a texture symphony that plain salad simply doesn't achieve.
03 -
  • Toast your seeds or nuts lightly before adding them—three minutes in a dry pan transforms them from boring to absolutely essential.
  • A squeeze of fresh lemon juice right before eating brightens everything and costs almost nothing in effort but changes everything in flavor.
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