Description
A balanced mix of grains, vegetables, and high-quality protein, perfect for busy weeknights or post-workout meals.
Ingredients
- 1 cup uncooked quinoa or brown rice (yields about 3 cups cooked)
- 12 oz chicken breast or 14 oz extra-firm tofu (pressed)
- 4 cups mixed salad greens or baby spinach
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 ripe avocado, sliced
- 1/2 cup shredded carrots or roasted sweet potato cubes
- 1/4 cup red onion, thinly sliced (optional)
- 2 tbsp olive oil for cooking
- Salt and black pepper to taste
For the dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice or rice vinegar
- 1 tbsp Dijon mustard
- 1 tsp honey or maple syrup
- 1 garlic clove, minced
- Salt and pepper to taste
Toppings:
- 2 tbsp toasted sesame seeds or pumpkin seeds
- Fresh herbs (cilantro, parsley, or basil)
- Red pepper flakes (optional)
Instructions
- Cook the grain: Rinse quinoa; combine with water, bring to a boil, reduce to low, and simmer for 15 minutes. For brown rice, follow package timing (usually 40–45 minutes).
- Prepare the protein: For chicken, season and sear in skillet, then finish in the oven. For tofu, press, cube, season, and pan-fry until golden. For salmon, season and pan-sear until opaque.
- Make the dressing: Whisk olive oil, lemon (or vinegar), Dijon, honey, garlic, salt, and pepper until emulsified.
- Prep the vegetables: Chop tomatoes, cucumber, carrots, and slice onion. Halve the avocado just before serving.
- Assemble bowls: Start with a base of grain, add greens, arrange vegetables, place protein on top, drizzle dressing, and finish with seeds and herbs.
- Serve immediately, or pack components separately for meal prep.
Notes
Store assembled bowls without avocado and dressing for up to 3–4 days. The dressing can be made in a mason jar for quick emulsifying.