By Isadora Baum
Grain bowls are the ultimate weekday meal, as they offer a great ratio of macronutrients, like complex carbs and fiber, protein, and fat, and you can meal prep on Sunday to have them ready and waiting for the week ahead. Whether you use brown rice, a gluten-free grain like quinoa, or farro, you’ll get a nice base to then pile on those delicious toppings. Grain bowl recipes usually contain a whole grain and then some source of protein, like chicken, tofu, lentils, or fish. Here are 5 great options for when you want something nourishing and flavorful.
Chicken packs in satiating protein while the farro provides fiber and carbs to get you through the rest of the day. Add in edamame if you want a little extra protein and fresh vegetables like kale and carrots. This grain bowl takes 50 minutes total time. The peanut sauce is spicy, so use less chile paste if you are sensitive to the heat.
This grain bowl recipe can be good for weeknight meals too, instead of lunch, since it has a good amount of protein, fat, and fiber to keep hunger at bay throughout the night. If you’re not vegan, add a fried egg, and if you want a different plant protein, try tempeh, which is also rich in protein and has a sturdier texture. Spice it up with cumin and turmeric to give it a kick.
Wild rice is a nutritious alternative to brown rice, and the crispy, spicy chickpeas make this whole grain recipe pop. If you don’t like pumpkin seeds, swap for sesame seeds or a nut, like pistachios. Drizzle on vinaigrette or a peanut sauce for a gluten-free bowl that will wake you up when that midday energy slump sneaks up on you. Want extra veggies? Try roasted cauliflower.
This spicy and creamy grain bowl has heart-healthy avocado, roasted sweet potatoes for fiber, and even an egg, which has brain-boosting choline to wake up your brain for the rest of the day. If you want, go with a fried egg for a different texture. Tahini is a nice alternative to soy sauce or peanut sauce, so drizzle it on.
Made with tofu, broccoli, and frozen peas, this vegan Thai inspired grain bowl is nourishing and full of those powerful greens. If you want, swap peas for edamame, which has more protein. The peanut dressing is rich and creamy, which works nicely with raw, sturdy broccoli. If you’re not vegan, trade for chicken or add in some cheese, like feta.
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