How to make grain bowls for a healthy work lunch

Sick of sandwiches and greasy cafeteria food? Pack yourself a grain bowl for a nutritious midday meal. Here’s how to do it in six steps.

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These grain bowls are a health work lunch option.

Photo, Erik Putz. Food styling, Miranda Keyes. Prop styling, Rayna Schwartz.

How to build a grain bowl for a healthy work lunch:

1. Create a base
Brown rice, quinoa, soba, barley, wheat berries, kamut, millet. Pictured: Japanese soba noodles are made from fibre-rich buckwheat flour.

2. Pick your protein
Tofu, salmon, chicken, eggs, chickpeas, lentils, edamame. Pictured: Tofu is high in protein, low in fat and guaranteed to fill you up while edamame is packed protein with 17 g in 3/4 cup. Try chickpeas, which have 11 g of protein and 6 g of fibre in a 3/4 cup.

Related: How to choose a healthier lunch meat

3. Include greens
Spinach, bok choy, kale, brussels sprouts, arugula, mixed greens, chard. Pictured: Pickled radishes are high in vitamin C with a sweet-and-sour crunch.

4. Add veggies
Roasted cauliflower, roasted sweet potato, pickled radish, avocado, cucumber, carrots, cherry tomatoes.

5. Sprinkle on a topper (or two)
Green onions, feta or goat cheese, pepitas, sunflower seeds, toasted sesame seeds, chopped walnuts.

6. Add dressing
Try our lemon-tahini dressing or spicy nutty dressing.