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How to make wholesome grain bowls

Fitness and nutrition · Mar 15, 2021

Prep time: 5 minutes | Makes 1 serving

Often seen on menus at pricey, health-conscious restaurants, whole grain bowls are very simple to make at home for lunch or dinner. They’re also nutrient-dense, delicious, and very quick to assemble. A perfect meal to celebrate nutrition month!

Hint: prepare your favourite cooked grains and proteins in large quantities, then store them in the freezer for future grain bowls.

Just follow this basic guide, and make yours as simple or elaborate as you wish:

Cooked whole grains

1⁄2 cup

Take your pick of brown rice, quinoa, barley, or a combination of them all!

Chopped veggies

2 cups

Try a combination of textures (chopped, grated, julienned) and cooking methods (raw, steamed, sautéed, roasted).


1⁄2 cup

Choose a plant-based or meat protein source (or a combination) like chickpeas, kidney beans, navy beans, black beans, lentils, tofu, tempeh, or eggs, chicken, fish or beef.


2 tbsp

Dress your meal with a simple mixture of olive oil, lemon juice, and a splash of soy sauce.


2 tbsp

Sprinkle with toasted nuts, seeds, chopped green onions, herbs, or feta cheese.

Put it all together:

  1. Spoon grains into a bowl and toss with a tablespoon of dressing.

  2. Load on veggies and protein.

  3. Drizzle on another tablespoon of dressing and sprinkle with toppings.

Need more nutrition help? Our team is here to support you.

Authored by:
Britney Lentz
Registered Dietitian