Description
A simple, balanced lunch without a microwave. This cold workday lunch bowl is easy to pack, satisfying at room temperature, and perfect for busy professionals.
Ingredients
1 1/2 cups cooked grains (rice, quinoa, or pasta), cooled
1 cup fresh vegetables (cucumber, bell pepper, carrots, or tomatoes)
1 cup leafy greens (spinach, arugula, or mixed greens)
1/2 cup protein (chickpeas, tuna, hard-boiled eggs, or tofu)
1 tbsp olive oil
1 tbsp lemon juice or vinegar
Salt and black pepper, to taste
Optional: seeds, nuts, avocado, hummus, or grated cheese
Instructions
1. Add cooked grains to a bowl or container.
2. Layer vegetables and leafy greens on top.
3. Add protein of choice.
4. Drizzle with olive oil and lemon juice.
5. Season with salt and black pepper.
6. Toss gently before eating. Enjoy cold or at room temperature.
Notes
Protein swaps: tuna, eggs, beans, or tofu all work well.
For wraps or sandwiches, use the same filling inside a whole grain wrap.
Pack dressing separately if making ahead to preserve texture.
This bowl keeps well refrigerated for up to 2 days.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: International
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 5g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 7g
- Protein: 16g
- Cholesterol: 20mg