Healthy Grain Bowl Prep:
A Meal-Prep Friendly, Budget-Friendly Power Meal

Looking for a nutritious, satisfying meal that’s perfect for meal-prep and easy on the wallet? This Healthy Grain Bowl Prep is the ultimate budget-friendly solution! Packed with wholesome grains, vibrant veggies, and protein-rich toppings, these bowls are customizable, delicious, and ideal for prepping ahead. Whether you need a quick lunch or a fuss-free dinner, this recipe has you covered!

Why You’ll Love This Recipe

• Meal-Prep Friendly: Prepares easily in advance for stress-free lunches and dinners.
• Budget-Friendly: Uses affordable, everyday ingredients to keep costs low.
• Nutritious & Balanced: A perfect mix of fiber, protein, and healthy fats.
• Customizable: Mix and match grains, veggies, and proteins to fit your taste.

Ingredients

Makes 4 serverings

For the Grain Base:

• 2 cups cooked quinoa, brown rice, or farro
• 1 tablespoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Veggies:

• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup shredded carrots
• 1 cup bell peppers, sliced

For the Protein (Choose One or Mix & Match):

• 1 cup grilled chicken, shredded
• 1 cup roasted chickpeas
• 1 cup tofu, cubed and pan-seared

For the Dressing:

• 2 tablespoons tahini or Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon honey or maple syrup
• ½ teaspoon garlic powder
• 2 tablespoons water (to thin, as needed)

Optional Toppings:

• Fresh herbs (parsley, cilantro, or basil)
• Feta cheese or avocado slices
• Pumpkin seeds or sunflower seeds

Step-by-Step Instructions

1. Cook the Grains:
   Prepare quinoa, brown rice, or farro according to package instructions. Drizzle with olive oil, season with salt and pepper, and let cool.
2. Prepare the Veggies:
   Wash and chop all vegetables into bite-sized pieces.
3. Cook the Protein (If Needed):
   • For chicken: Grill or bake, then shred.
   • For chickpeas: Roast in the oven at 400°F (200°C) for 20 minutes.
   • For tofu: Sauté in a pan with a little olive oil until golden.
4. Make the Dressing:
   In a small bowl, whisk together tahini (or Greek yogurt), lemon juice, honey (or maple syrup), garlic powder, and water. Adjust consistency as needed.
5. Assemble the Bowls:
   Divide the grains into 4 meal-prep containers. Add a mix of veggies and your choice of protein. Drizzle with dressing and top with optional toppings.
6. Store & Enjoy:
   Seal the containers and store in the fridge for up to 4 days. Enjoy cold or reheat if preferred.

Nutritional Information (Per Serving)

• Calories: 380
• Protein: 18g
• Carbohydrates: 45g
• Fat: 14g
• Fiber: 7g
• Sugar: 5g

Why This Recipe Works

This Healthy Grain Bowl Prep is the ultimate meal-prep solution, offering a budget-friendly way to enjoy a nutritious, balanced meal. With whole grains, fresh veggies, and protein options, it’s easy to make ahead and customize to fit any diet.

Additional Tips & FAQs

• Can I freeze these bowls?
  The grains and proteins freeze well, but fresh veggies are best added after thawing.
• What other protein options work?
  Try shrimp, hard-boiled eggs, or black beans for variety.
• How can I add more flavor?
  Use a flavored dressing, add a sprinkle of spices, or toss in some pickled onions.

Let’s Stay Connected!

Tried this Healthy Grain Bowl Prep? Share your version on Instagram and tag @BlomBites! I’d love to see your creations!

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