Customizable Grain Bowl (Printable)

Build vibrant bowls with grains, proteins, fresh vegetables, and dressings. Perfect for personalization and 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, gluten-free if needed

→ 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 - 1/4 cup crumbled feta cheese, optional
16 - 1/4 cup toasted seeds or nuts, such as pumpkin seeds or almonds
17 - 2 tablespoons chopped fresh herbs, such as 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

# How-To:

01 - Prepare grains according to package directions. Fluff with a fork and allow to cool slightly before assembling.
02 - Cook, bake, or use pre-cooked proteins as desired. Cut into bite-sized pieces if necessary.
03 - Wash, peel, and chop all vegetables. Roast or steam vegetables as preferred, then allow to cool to room temperature.
04 - Divide cooked grains evenly among four bowls as the base. Layer with selected proteins and vegetables in sections.
05 - Sprinkle each bowl with cheese, toasted seeds or nuts, fresh herbs, and sesame seeds.
06 - Drizzle selected dressing over each bowl immediately before serving. Toss gently to combine if desired.
07 - For advance preparation, store grains, proteins, vegetables, and dressing in separate airtight containers for up to four days. Assemble bowls fresh before consumption.

# Expert Advice:

01 -
  • It's endlessly flexible, bending to whatever's in your fridge and whatever your body craves that day.
  • Prep once, eat beautifully all week without feeling like you're eating the same thing twice.
  • You actually feel energized after eating it, not sluggish or regretful.
02 -
  • If you're prepping bowls ahead, keep dressing separate or they'll turn soggy—I learned this the hard way on a Wednesday when my beautiful lunch became mushy.
  • Toast your seeds and nuts before adding them; that two-minute step transforms them from pleasant to absolutely necessary to the whole experience.
03 -
  • Roast vegetables in a single layer so they actually caramelize instead of steaming—this changes everything about the final bowl.
  • Keep a simple lemon-tahini dressing in your fridge at all times; it makes vegetables taste like they've been waiting for that moment their whole lives.
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