Make Your Own: Grain Bowl

grain bowl

Grain + Vegetables + Protein + Sauce


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


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


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

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


  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.