Effortless Lean Protein Grain Bowls

With Guest Blogger, Sabrina Virdee

Bowls seem to be all the rage these days. A little heartier than your average salad, and they're easier to prep ahead of time. They're also just as versatile and can easily get you close to hitting your protein and vegetable quota by mid- day. 

It’s a no brainer that without planning ahead, you may as well plan to fail. The key to this equation is meal prepping! Finding easy ways to meal prep can be challenging at times especially while looking for versatility and time saving meals. It's pretty effortless to ensure your grain bowl is a well-balanced meal. Naturally, there are plenty of healthy carbs (thank you whole grains) and veggies, and adding healthy fats in the form of vinaigrette, nuts, and avocado is easy. My number one rule is to make sure that your bowl has enough protein to keep you full – Don’t be afraid to add more protein to these recipes. Being that they are so versatile, you have the ability to substitute any of the proteins for your favourites, or to just add more of what the recipe calls for.

These bowls can all be made ahead of time and packed for work or pre-prepped for dinner. They all have over 15 grams of protein, keeping you full for longer periods of time and reaching your goals. Also, they're easy enough for literally anyone to make. They all serve one, but they are all just as easy to prep a double batch of one or two of the recipes on meal prep day, so you are set for the week!

1. Egg Apple and Kale Farro Bowl

INGREDIENTS

½ lemon, juice and zest

1 tsp olive oil

¼ tsp curry powder

sea salt

fresh ground pepper

1 cup kale, or leafy green of choice

2 large eggs

½ cup cooked farro

½ small green apple, thinly sliced

¼ medium avocado, thinly sliced

DIRECTIONS

1. In a medium saucepan with boiling water carefully add eggs, and then reduce heat to low, cover, and cook 8 minutes for a medium-boiled egg, 10 minutes for a hard-boiled egg.
2. Place eggs in a bowl of ice cold water for 2 minutes, then carefully peel.
3. In a bowl, whisk together juice, oil, curry powder, and zest, and season with salt and pepper.
4. Add kale, farro, and apple, and coat with dressing.
5. Top with sliced avocado and eggs.

NUTRITION PER SERVING

508 calories
fat 20g
carbs 59g
fiber 10g
protein 23g

 

2. Chicken and Pistachio Quinoa Bowl

INGREDIENTS

4 oz boneless skinless chicken thigh

1/8 tsp paprika

sea salt

fresh ground pepper

juice of ½ lemon

2 tsp avocado oil

¾ cup cooked quinoa

2 tbsp pistachios, chopped

2 tbsp fresh mint, chopped *Optional

DIRECTIONS

1. Heat oven to 400°
2. Line an oven-safe skillet with parchment paper.
3. Season chicken with paprika and sea salt and ground pepper on all sides. Place on sheet pan and bake until cooked through, about 20 minutes.
4. Cut into 1-inch pieces.
5. In a bowl, whisk together zest, juice, oil, more paprika, and salt and pepper.
6. Add quinoa, mint, and chicken. Toss to coat.
7. Garnish with pistachios.

NUTRITION PER SERVING

549 calories
fat 24g
carbs 56g
fiber 9g
protein 34g

 

3. Shrimp and Peas Quinoa Bowl

INGREDIENTS

6 oz fresh shrimp, peeled, cleaned, tails removed

1 lime juiced

1 tbsp avocado oil

1 tsp honey

¼ tsp smoked paprika

sea salt

fresh ground pepper

1 cup cooked quinoa

¾ cup frozen peas, thawed

1 tbsp fresh parsley, chopped

DIRECTIONS

1. Add shrimp to a pot of lightly salted water and cook until bright pink and cooked through, 3 -4 minutes. Drain and set aside.
2. In a bowl, whisk together juice, oil, honey, paprika, and salt and pepper. Add quinoa, peas, parsley, and shrimp. Toss to combine.
3. Serve cold or at room temperature.

NUTRITION PER SERVING

549 calories
fat 18g
carbs 64g
fiber 10g
protein 29g

 

4. Tuna with Shredded Brussels Sprouts Rice Bowl

INGREDIENTS

2 ½ ounces canned tuna in water, drained

10-15 brussel sprouts, halved and thinly sliced – or grated

1 ½ tbsp olive oil

½ of a lemon juiced and zest

2 tbsp Dijon mustard

sea salt

fresh ground pepper

½ cup cooked brown rice

2 tbsp parsley, chopped

DIRECTIONS

1. In a bowl, stir together oil, lemon zest (if desired), juice, and mustard. Season with salt and pepper.
2. Add brussel sprouts and let sit for 10 mins and then massage about 1 minute, until sprouts are coated and starting to soften.
3. Add remaining ingredients and toss to coat.

NUTRITION PER SERVING

538 calories
fat 23g
carbs 56g
fiber 12g
protein 28g

 

5. Green Curry Tofu Rice Bowl

INGREDIENTS

6 ounces extra-firm tofu, cut into 1/2-inch cubes

3 tbsp green curry paste, divided

1 lime juiced

¾ cup cooked brown rice

1 medium bell pepper, thinly sliced

2 tablespoons fresh cilantro, roughly chopped

10-12 almonds, chopped

DIRECTIONS

1. Spread tofu cubes on a paper towel and cover with a second paper towel. Press to remove as much moisture as possible.
2. Place the dried tofu in a small sealable container and toss with 1.5 tbsp curry paste. Cover and refrigerate at least 30 minutes or overnight.
3. In a bowl, whisk together remaining 1.5 tbsp curry paste and juice. Add rice, bell pepper, and cilantro. Toss to coat. Add tofu and mix.
4. Garnish with almonds and extra cilantro if desired.

NUTRITION PER SERVING

516 calories
fat 19g
carbs 64g
fiber 14g
protein 25g