2eachcontainers for transport of bowlapproximately 32 oz or 4 cup size
2eachcontainers for greensapproximately 16 oz or 2 cup size
2eachsmall containers for greens2-4 oz size
Grain of choicebrown rice, quinoa, bulgur, wheat berries or other
Plant-based protein of choicebeans, tofu or other
Assorted veggiesoptions are endless
Ingredients for the sauce(s) you prefer
Cook the grains in advance
Choose the grain(s) you will use.
Prepare your grains using the ratio guidelines in the notes.
Combine the grain, water and salt, and bring to a boil. Once it boils, reduce the heat and cover. The grains are done when the water absorbs, and the grains are tender. In some cases, the water cooks off too fast. If the water disappears, but the grain isn’t quite ready, add a couple tablespoons of hot/warm water until the grain is cooked. For the cooking time, check the package or see cook times for different grains in notes.
When grains are cooked, cool and store in refrigerator until ready to assemble your lunch bowl.
Select the flavor for your lunch bowl
TexMex with black beans, roasted corn, diced avocado, bell pepper slices, red onion slices, diced tomatoes, shredded romaine and Creamy Chipotle Yogurt
Roasted Vegetable Grain Bowl with chickpeas, eggplant, bell pepper, mushrooms, zucchini, onion and Tahini Garlic Vinaigrette
Asian Rice or Noodle Bowl with Soy and Garlic Marinated Tofu, shredded carrots, diced green onions, black sesame seeds, shredded cabbage, avocado, tomatoes, cucumber and Carrot Ginger Dressing
Mediterranean with spiced chickpeas, spinach, tomatoes, seasoned roasted vegetables, feta cheese, kalamata olives and Creamy Hummus Dressing
Meal prep your vegetables and sauce
Choose your protein and cook if needed. Plant-based options include beans, lentils, tofu and more.
Cut and prep the vegetables you will be using for your lunch bowls.
Prepare your sauce or dressing and store in small containers.
Store for quick preparation or pack up to go
Place beans and grains in the bottom of your bowl.
Next layer sturdy vegetables
Top with more delicate vegetables such as tomatoes and cucumbers.
Package your dressing and greens separately.
Combine all your ingredients and sauce in a bowl and toss to coat all the ingredients with the sauce.
If eating on the go, add your dressing and greens to your container and shake until the dressing is distributed evenly.
Grain ratios and cooking instruction Quinoa(2 to 1 ratio): ½ cup quinoa to 1 cup water = 1½ cup of quinoa Cook time: 20 minutes Wheatberries (4 to 1 ratio): ½ cup wheatberries to 2 cups of water = 2 cups cooked Cook time: 50 minutes - 1 hour Bulgur (2 to 1 ratio): ½ cup bulgur plus 1 cup water = 1½ cups cooked Cook time: 10 minutes Brown Rice: 1 cup rice plus 1 ¼ cup water = 1½ cup cooked** Cook time: 30 minutesHow to cook buckwheat noodles: Use the same method as pasta. Bring a pot of water to a boil and add the noodles. Cook until tender. Check the package of the noodles you buy and follow the times they recommend as the time may vary depending on the product. You want the noodle to have some bite and not be too mushy so don’t overcook.Choosing containers:Don't need anything fancy. Sizes suggested are approximate and will ultimately depend on the size of your grain bowl. Another option is to pack things separately and then mix together when you are ready to eat.