1. Start With 1/2 Cup of Grains
To kick off your grain bowl, you’ll start with a hearty serving of grains. There are so many grains to choose from, including plenty of options even if you follow a gluten-free diet. Start with quinoa, pasta, rice, buckwheat, farro, barley or oats for a nutrient-dense base.
2. Add 1/2 to 1 Cup of Veggies
The more veggies, the merrier. You can mix in any amount and types of veggies at this stage. Add cold, crisp lettuce for a refreshing bowl, or bring in hearty, roasted sweet potatoes for more substance. Add in any variety of cooked or raw veggies that you love.
3. Boost With 3 Ounces of Protein
Adding protein to your grain bowl can help keep you fuller for longer and meet your macro goals. You don’t have to stick with just one protein here, either. Consider mixing it up, such as by adding half your protein allotment in chicken, then getting more fiber with another 1.5 ounces of beans or legumes.
4. Sprinkle With Toppings
In total, your toppings should make up about two tablespoons. But feel free to experiment: pickled veggies, nuts, seeds, cheeses, dried fruits, crunchy tortilla chips, crispy fried onions or puffed quinoa can all count as your toppings.
5. Finish With a Flavorful Sauce
Whether it’s a vinaigrette, a creamy dressing or an herby sauce, the sauce-y drizzle helps pull the entire bowl together. Add about one to two tablespoons of sauce to your bowl, either in dollops, drizzles or pours.
