I eat the same dietitian-approved lunch almost every day. It's got protein and fiber - and it's a breeze to prep in advance

"When I lived in a big city, I used to love treating myself to lunches at trendy salad spots. Tasty as these take-out meals were, they were terrible for my wallet, and I didn't have full visibility into or control over the ingredients that went into them. I've since turned into an avid meal-prepper and make my own lunch - almost always a fiber- and protein-packed grain bowl - for a fraction of the price."

"It's a recipe that aligns with the 80/20 nutrition principle I follow, meaning I eat nutrient-dense foods 80% of the time and don't worry about nutrition for the other 20%. The grain bowls are so nourishing that I feel relaxed about occasionally going out for a slightly less nutrient-dense lunch, since I know I'm hitting my nutrition goals most of the time."

"I play around with the ingredients I put in my grain bowls every week, but they always follow the same formula: Grains, such as quinoa, buckwheat, or wholegrain rice; Beans or pulses, such as edamame, chickpeas, or lentils; A protein source, such as tofu or chicken; Roasted vegetables, such as butternut squash, bell peppers, cauliflower, broccoli, or zucchini; Raw vegetables, such as chopped cucumber, tomatoes, beetroot, or scallions; A flavorful add-in, such as crumbled feta, avocado, or hummus; Greens, such as lettuce or spinach; Seeds and nuts of choice; Spices and herbs of choice; A dressing of choice."

Meal-prepping grain bowls offers a cost-effective alternative to restaurant salads while providing complete nutritional control. These bowls follow a customizable formula including grains, beans, protein, roasted and raw vegetables, flavorful add-ins, greens, seeds, nuts, and dressing. By varying ingredients weekly while maintaining the same structure, the bowls remain interesting and prevent monotony. This approach aligns with the 80/20 nutrition principle, allowing nutrient-dense eating most of the time while maintaining flexibility for occasional less-nutritious meals. The formula is adaptable to individual needs and portion sizes, making it accessible and sustainable for regular meal preparation.

Read at Business Insider