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a quick guide to build your own grain bowl

Basic Grain Bowl Template


Base: ⅓ to ½ cup cooked grains

Suggested sources: Brown rice, quinoa, barley, farro, Kamut, rice noodles, wild rice

Healthy fat: 1 to 3 tablespoons

Suggested sources: Olive, avocado, coconut, or sesame oil; nuts and seeds; cheese; avocado

Vegetables: ¾ to 1 cup

Suggested sources: Mixed greens, broccoli, carrots, beets, peppers, cauliflower, cabbage, cucumbers, tomatoes, squash, Brussels sprouts, or anything else that’s in season

Add-ins: To taste

Suggested sources: Sauces like pesto, curry, salsa, or vinaigrette; fresh herbs like cilantro, basil, parsley, or chives; dried herbs like rosemary, thyme, oregano, or sage; spices like cumin, red-pepper flakes, paprika, or black pepper; fermented foods like kimchi or sauerkraut

Protein: 4 to 6 ounces, or ½ to ¾ cup

Suggested sources: Organic chicken, grassfed beef, wild-caught salmon or tuna, shrimp, eggs, beans or pulses, tofu, or edamame

Maddie Augustin

Maddie Augustin is a Minneapolis-based recipe developer.

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This Post Has One Comment

  1. YUM ☺️ Grain bowls are my go-to for easy plant based meal prep — thanks for sharing!

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