The combinations are endless!
Choose from each category:
Grain or starchy vegetables (½ cup): Brown rice, quinoa, barley, bulgur*, farro, whole grain pasta, rice noodles, sweet potatoes, butternut squash
Protein (½ cup): Chicken*, seafood, eggs, beans, lentils, tofu
Greens, raw or cooked (1 cup): Spinach*, mixed greens, romaine, arugula*, butter lettuce, kale, collards, chard
Other Vegetables, raw or cooked (1 cup): Broccoli, cauliflower, Brussels sprouts, carrots*, beets, onion*, purple cabbage*, peppers (orange, yellow, red)
Dressing/Sauce (1-2 Tablespoons): Vinaigrette (balsamic, citrus, Dijon, sesame-ginger*), peanut sauce
Toppings (1-2 Tablespoons): Seeds (sunflower, pumpkin, sesame), chopped nuts (pistachio, almonds*, cashews, peanuts, walnuts), apple*, pomegranate seeds, avocado, olives, pickled onions, fresh herbs (cilantro, parsley, basil, mint, dill), cheese (feta, goat, mozzarella), dried fruit (cranberries, raisins)
- Place grain, protein, and vegetables side by side in a bowl.
- Drizzle with dressing/sauce and then add toppings.
Per serving using * ingredients: 346 calories, 28g protein, 31g carbohydrate (8g fiber), 13g fat (2g sat, 11g mono/poly), 146mg sodium
For the Seasoned Cook
For extra flavor, try roasting or grilling vegetables, and cooking grains in stock. If serving warm, add raw vegetables and toppings after heating other ingredients. Keep it fresh by using homemade dressings.