Meal Plan: Dinner Ideas

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When planning dinners grain bowls can be a game changer.  They are:

  • easy to assemble 
  • fast if you prep a few components ahead
  • adaptable to what you already have on hand (use those leftovers!)
  • so tasty, flavored according to what you're in the mood for that day
  • family friendly - a really picky eater can easily leave off a component, so there is no need to prepare a "kid friendly" option

Layer up in your bowl:

1. Base 
Create a base layer of grains or starchy veggies
Pick high fiber choices!
Whole grains: rice, quinoa, barley, farro, millet, whole grain grits
Starchy veggies: cubed roasted sweet potatoes, butternut squash, spaghetti squash, sweet corn
Legumes: lentils, black beans, etc
1/2- 1 cup of starches is appropriate for most people

2. Fill 
Bulk up your bowl with veggies 
Choose a combo of raw and cooked, and aim for a variety of colors
Zucchini, tomatoes, eggplant, broccoli, carrots, peppers, radishes, cauliflower 
1-2 cups of veggies is appropriate for most people
 
3. Top
Add protein
Choose chicken, fish, shrimp, tofu, tempeh, beans, lentils, etc
4-6 oz is appropriate for most people, but your needs may be different!

4. Drizzle
Add flavor, creaminess, and/or healthy fats
Healthy fats: peanut sauce, tahini dressing, olive oil vinaigrette, guacamole
Creaminess: plain Greek yogurt (more protein!), shredded cheese
Flavor: salsa, chutney
Go light on your drizzle for sauces higher in fat (peanut sauce), and heavier on low calorie sauces (salsa)

5. Garnish
Add crunch or a flavor punch to keep it interesting!
Crunch: walnuts, peanuts, cashews, slivered almonds, sesame seeds
Punch: cilantro, mint, parsley, dill, hot sauce
Both: sliced or pickled jalapenos, kimchi, pickled red onions 

 

LiveWell's favorite combos:

Burrito bowl

Base: cubed roasted sweet potato
Fill: peppers, onions, zucchini, broccoli
Top: black beans or chicken (or combo!)
Drizzle: salsa, Greek yogurt, or shredded cheddar
Garnish: jalapeno, pickled red onions, cilantro, avocado

Asian bowl

Base: brown rice
Fill: cabbage, carrots, red peppers, broccoli
Top: tofu or shrimp
Drizzle: peanut sauce
Garnish: cilantro, peanuts, kimchi

Mediterranean bowl

Base: quinoa
Fill: radishes, carrots, quick pickled cucumbers, red peppers
Top: salmon or chickpeas
Drizzle: tahini dressing
Garnish: walnuts or sesame seeds, feta

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