Simple Grain Bowl (Printable)

Customizable nourishing bowl with grains, protein, fresh vegetables, and zesty dressing. Perfect for meal prep.

# What You’ll Need:

→ Base

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

→ Proteins

04 - 2 cups cooked chickpeas
05 - 2 cups cooked 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 lemon juice
18 - 1 tablespoon apple cider vinegar
19 - 1 teaspoon Dijon mustard
20 - 1 clove garlic, minced
21 - Salt and pepper to taste

# How To Make It:

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

# Expert Advice:

01 -
  • You can build it in fifteen minutes on a chaotic weeknight without second-guessing yourself.
  • Everything tastes better the next day, so your meal prep becomes effortless and actually enjoyable.
  • It adapts to whatever protein and vegetables are calling to you that week, so you never get bored.
02 -
  • Oversalting the dressing is the most common mistake—start light and taste as you build, because the grain and vegetables will also have their own salt balance.
  • If you're meal prepping, keep the dressing separate and only add it right before eating, otherwise everything softens into mush by day three.
03 -
  • If your grain comes out slightly mushy, it's not ruined—spread it on a baking sheet to cool and dry out slightly before assembling bowls.
  • The dressing tastes even better the next day after the flavors meld, so make extra and keep it in a jar for spontaneous bowl-building throughout the week.
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