Perfect meal prep dish

Start with the base ingredients and then change it up with some of the options below. You may notice that there isn’t any dairy included – but you probably won’t miss it! The avocado and dressing options make it creamy and flavorful.

Serves 1

Ingredients

Base Recipe:

• ¼ - ½ cup cooked whole grains
• ½ - 1 cup beans or 3 ounces of protein
• 1 cup or more of vegetables
• 2-4 tablespoons of dressing

Directions

Layer the grains, beans/proteins, veggies and sauce in a bowl or portable container for easy transport.

Whole Grain Options*:

*Cook the grain in a low-sodium broth for added flavor

• Brown Rice
• Quinoa
• Bulgur
• Wheat berries
• Farro
• Barley

Protein Options:

• Beans
• Lentils
• Tofu
• Tempeh
• Edamame
• Chicken
• Turkey
• Hardboiled eggs

Veggie Options:

• Roasted or sautéed vegetables (cauliflower, beets, squash, etc.)
• Fresh vegetables (cucumbers, cherry tomatoes, radish, etc.)

Optional Additions:

• Avocado
• Seeds (sunflower, sesame or pumpkin)
• Dried cranberries
• Black olives
• Lime wedge
• Fresh chopped herbs (cilantro or parsley)

Dressing Options:

Hummus Lime:

• ¼ cup hummus
• 1 tablespoon lime juice
• 1 tablespoon water

Hummus Lemon Pepper:

• 2 tablespoons hummus
• 2 tablespoons lemon juice
• 1 teaspoon roasted red pepper, finely chopped
• Water, as needed

Other dressing ideas:

• Salsa, pesto, miso, sriracha, vinaigrettes, etc.

Nutrition Facts (per serving):**

310 calories, 11g fat, 45g carbohydrates, 14g fiber, 11g protein

** Based off ¼ cup brown rice, ½ cup black beans, 1 cup mixed greens, 2 tablespoons diced tomato, 2 tablespoons corn, 1/3 cup avocado, ¼ cup shredded carrots, 2 tablespoons large black olives, 1 1/2 tablespoons “restaurant style” salsa

Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.
Reviewed by PeaceHealth dietitians and nutritionists