Build your Own Grain Bowl

Whole Grains; 2 cups, cooked

Brown rice
Whole Wheat pasta
Oats
Faro
Quinoa
Whole wheat couscous
Wild rice
Millet
Polenta

Veggies;  ½ cup - 1 cup

Bell peppers
Mushrooms
Carrots
Broccoli
Summer squash
Zucchini
Cucumbers
Fennel
Bok choy
Eggplant

Greens; 1 cup

Leaf lettuce
Mixed greens
Arugula
Spinach
Kale

Optional Fruit; ½ cup

Apples
Blueberries
Strawberries
Pineapple

Options for Protein; ½ cup, cooked

Beans
Lentils
Peas
Edamame
Tofu
Ground beef, chicken, or turkey
Shrimp or fish
Eggs (any style)

Options for Sauces; ⅓ cup

Salsa
Low-sodium dressing
Simple vinaigrette
Low-fat yogurt

Optional Toppings; To taste

Low-fat cheese, shredded
Avocado slices
Almonds or cashews
Pumpkin or sunflower seeds
Olives
Jalapeños
Chopped herbs
Low-sodium soy sauce
Hot sauce