Simple Grain Bowl (Printable)

A nourishing bowl featuring wholesome grains, protein, and vibrant fresh toppings with tangy lemon dressing.

# What You 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
14 - 1/4 cup toasted pumpkin seeds
15 - 2 tablespoons fresh herbs, chopped

→ 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:

01 - Cook your selected grain according to package instructions. Allow to cool slightly before assembly.
02 - Cook or prepare your chosen protein option: grill chicken, pan-sear tofu, or use pre-cooked chickpeas and shrimp as needed.
03 - Whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper in a mixing bowl until emulsified.
04 - Divide cooked grain among serving bowls. Arrange protein, tomatoes, cucumber, carrots, avocado, red onion, feta cheese, pumpkin seeds, and fresh herbs on top of each grain base.
05 - Drizzle prepared dressing over each bowl immediately before serving.

# Expert Advice:

01 -
  • You can build it differently every single time depending on your mood, your fridge, or what's in season.
  • It's genuinely faster than ordering takeout, and you'll feel so much better afterward.
  • Meal prepping becomes fun instead of tedious when you're assembling edible art four times over.
02 -
  • If you're meal prepping, keep the dressing completely separate or your grains will turn soggy and sad—dress each bowl only when you're ready to eat it.
  • Avocado is the exception to the raw-topping rule; slice it fresh or it will oxidize into an unappetizing gray, so either add it at serving time or toss it with lemon juice to slow the browning.
03 -
  • Toast your pumpkin seeds in a dry pan for exactly two minutes to unlock their nutty flavor—don't skip this step because it transforms them from something functional into something actually delicious.
  • Make the dressing in a mason jar with a tight lid so you can shake it when you're ready to use it, and you'll have extra for salads throughout the week.
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