Grain bowls are an easy way to make a variety of meals using the same basic components and will help you create new meals throughout the week. I promise, this does not require a full day of shopping, cooking and cleaning; and you won’t be forced to eat the same thing over and over. I like to roast veggies, prepare a grain or two and grill some protein; then I am able to create easy meals for breakfast, lunch or dinner.

What I Keep On Hand

Keep a variety of items on hand; frozen meats as well as grains and pre-made sauces in the freezer and pantry.

One trick that I have found to be helpful is to double or quadruple homemade sauces when I’m making them. This allows me to freeze the extra sauces and have them ready for future meals. It also minimizes cleanup because you are making the mess once instead of 2-4 times. My favorite sauces to have in the freezer include; pesto, Thai peanut, marinara and pork green chili. It’s nice to have store bought sauces on hand as well, some of my favorite brands include; Tessemae, Primal Kitchen, Sir Kensington’s, Siete, The New Primal, Thrive Market and Chosen Foods.

Now, its time to see just how easy this type of meal prep is.

5 Easy Steps to a Nutritious and Delicious Meal

Step One

**Pick Your Favorite Grain- add this to the bottom of your bowl as a base**
- Rice
- Quinoa
- Couscous
- Polenta
- Farro
- Cauliflower Rice
- Rice Noodles
- Oatmeal
I like to keep some microwavable grains in the pantry and freezer. Many of these can be made in minutes and will make assembling your meals that much easier.

Step Two

**Add Lots of Veggies- You cannot go wrong here. Raw or cooked seasonal vegetables give these bowls color, flavor and nutrients. Cover at least half of your bowl with veggies.**
**Raw Leafy Greens**- Spinach, Arugula, Kale, Romaine
**Raw Vegetables**- Avocado, Radish, Cabbage Slaw, Sugar Snap Peas
**Roasted Veggies**- Broccoli, Cauliflower, Zucchini, Squash, Brussel Sprouts, Tomatoes, Sweet Potatoes, Red Potatoes, Carrots, Onion, Beets, Bok Choy, Corn, Asparagus
**Sautéed Veggies**- Mushrooms, Bell Peppers, Spinach, Kale, Asparagus, Green Beans

Step Three

**Add Your Favorite Protein**
- Beans, Chickpeas or Lentils
- Tempeh or Tofu
- Poultry- Eggs, Rotisserie Chicken, Turkey
- Fish- Shrimp, Tuna, Smoked Salmon
- Ground Beef, Chicken or Turkey
- Bacon
- Sausage

Step Four

**Sauce/Dressing- This is the most important component in my opinion. This is where you can completely change the flavor profile of your meal from Asian to Italian, to Greek and American.**
- Balsamic Vinaigrette
- Green Goddess Dressing
- Chimichurri
- Pesto
- Sriracha
- Salsa/Pico
- Peanut Sauce
- Hummus
- Guacamole
- Curry
- Tamari/Coconut Aminos

Step Five

**Garnish & Toppings- This is where you can add texture and a pop of flavor to pull it all together.**
- Fresh Herbs- Basil, Cilantro, Dill, Mint, Parsley,
- Spices- Sea Salt, Cayenne Pepper, Red Pepper Flakes, Everything But The Bagel Seasoning
- Nuts & Seeds
- Crispy Chickpeas
- Tortilla Strips
- Fresh, Dried or Grilled Fruits
- Olives & Capers
- Citrus- Lemon or Lime Wedge, Grapefruit or Orange Segments
- Scallions or Green Onion
- Fermented Food- Pickles, Kimchi, Sauerkraut
- Micro Greens or Sprouts
- Cheese- Feta, Goat, Mozzarella, Cotija

Grain Bowls

What I Keep On Hand

5 Easy Steps to a Nutritious and Delicious Meal

Get Creative & Have Fun!