Simple Grain Bowl (Printable)

Build your own nourishing bowl with grains, protein, and fresh vegetables.

# 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, 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 (optional)
14 - 1/4 cup toasted pumpkin seeds
15 - 2 tablespoons chopped fresh herbs (parsley, cilantro, or basil)

→ 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 pepper to taste

# How-To Steps:

01 - Cook your chosen grain (brown rice, quinoa, or farro) according to package instructions. Once cooked, set aside to cool slightly before assembly.
02 - Prepare your selected protein option: grill chicken breast until cooked through, pan-sear tofu until golden, or use pre-cooked chickpeas and shrimp as-is.
03 - In a small mixing bowl, whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper until fully emulsified.
04 - Divide cooked grain equally among four bowls. Layer each with your chosen protein, followed by cherry tomatoes, cucumber, carrots, avocado slices, red onion, pumpkin seeds, and fresh herbs. Add feta cheese if desired.
05 - Drizzle prepared vinaigrette over each bowl immediately before serving to ensure optimal flavor and texture.

# Expert Suggestions:

01 -
  • You choose everything, so it never feels boring or repetitive, even when you make it three times a week.
  • It's actually faster than deciding what to order for lunch, and infinitely more satisfying.
  • Leftovers taste better the next day once the dressing settles into the grains, making meal prep genuinely worthwhile.
  • One bowl feeds the vegetarian, the gluten-avoider, and the protein-seeker at the same table without anyone compromising.
02 -
  • Don't dress the entire bowl ahead of time if you're meal prepping; keep the dressing separate and add it right before eating, or your grains will absorb it all and turn dense.
  • Toasting your pumpkin seeds for a minute in a dry pan before adding them makes an enormous difference in flavor and texture—it's the kind of small step that separates a good bowl from one people ask you to make again.
03 -
  • If you're prepping bowls for the week, assemble everything except the dressing and avocado, then add those fresh on the morning you eat—your future self will thank you for the forethought.
  • Toasting grains in a dry pan for a minute before cooking them deepens their flavor in a way that feels almost secret but is genuinely transformative.
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