Make Your Own: Grain Bowl

Grain + Vegetables + Protein + Sauce

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Grain

• Select one cup of brown rice, white rice, quinoa, couscous or whole wheat pasta

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Vegetables

• Choose ½ cup or more of steamed, sauteed or roasted bell peppers, onions, winter squash, broccoli, carrots, zucchini or mushrooms

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Protein

• Choose 2–3 ounces of cooked chicken, turkey, ground beef or poultry, ham or beans (kidney, black or cannellini)

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Sauces, seasonings or garnish

• Add ¼–½ cup of sauce, seasoning or garnish to your grain bowl
  • Teriyaki or sweet and sour sauce
  • Taco sauce or salsa
  • Marinara, tomato sauce or alfredo sauce
  • Shredded cheese

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Directions

1. Choose foods from each category above.
2. At the bottom of your bowl, start with 1 cup of grain.
3. Add vegetables.
4. Add a layer of lean, cooked protein or beans.
5. Top with a sauce, toppings, spice or a mixture of these toppings.