Warm Grain, Noodle & Vegetable Bowls, Skinnytaste Meal Prep

Bowls are my most-used piece of dishware. Unlike plates, which discourage you from mixing a meal’s different components, bowls are vessels that empower you to combine multiple flavors and top everything off with a grand finale of dressing. Enter: the grain bowl.

Meal prepping doesn’t always have to involve using a recipe—it can be as simple as roasting some veggies ahead of time, cooking a few grains along with some protein, and preparing your favorite sauce or dressing. The best part? As long as you use fresh, in-season ingredients, they’re hard to mess up!

Use the shopping list on the next page to inspire your grocery haul. Throw a few ingredients from each section into your shopping cart and you’ll have lots of ingredient options to mix-and-match throughout the week. You can prep beforehand as much as you’re able—cutting vegetables ahead of time, making vinaigrettes, freezing a pesto, etc. Then put them together later—it’s very flexible and easy to swap in different vegetables or meats you have on hand. Think of the lists that follow as starting points; the sky is the limit for your favorite ingredients!

I start with about ¾ cup cooked grains, but you can also go low-carb and use a veggie rice such as cauliflower rice, carrot rice, shredded Brussels sprouts, or broccoli rice. For extra flavor, I like to cook my grains in chicken or vegetable broth. Here are some of my favorite bowl bases:

Protein is usually the star of the bowl, so use top-quality ingredients. For cooked protein, a good rule of thumb is 4 to 6 ounces per serving. Choose one of the following:

Add just enough vegetables to your bowl to cover roughly half to three-quarters of the grains, leaving enough room for your protein. Use whatever’s in season or comes in your CSA. Here are some of my favorites:

The sauce usually inspires the theme for the bowl and adds a blast of flavor to tie all the ingredients together. Want to go Greek? Tzatziki is a must. Mexican? Add some pico de gallo. Choose one of the following, or create your own sauce!

Texture is optional but keeps it interesting. Raw or toasted seeds or nuts are delish, or add some roasted chickpeas or legumes. Fresh herbs bring in a little brightness at the end and tie the whole dish together.

½ cup packed fresh basil leaves

½ cup packed baby spinach and arugula mix

1 garlic clove

¼ cup grated Parmesan cheese

¼ teaspoon kosher salt

Freshly ground black pepper

3 tablespoons extra-virgin olive oil

In a food processor, pulse the basil, spinach and arugula mix, garlic, Parmesan, salt, and pepper to taste until smooth. Slowly add the olive oil while pulsing. Refrigerate for up to 4 days.

Per Serving (2 tablespoons) • Calories 119 Fat 12 g • Saturated Fat 2.5 g • Cholesterol 6 mg • Carbohydrate 0.5 g • Fiber 0 g • Protein 3 g Sugars 0 g • Sodium 169 mg

2½ tablespoons smooth peanut butter or nut or seed butter of your choice

1 tablespoon reduced-sodium soy sauce* or gluten-free tamari

1 tablespoon hoisin sauce*

1 tablespoon Sriracha sauce

1 teaspoon toasted sesame oil

½ teaspoon grated fresh ginger

2 tablespoons warm water

*Read the label to be sure this product is gluten-free.

Mix all the ingredients in a small bowl and refrigerate until ready to use. Refrigerate for up to 4 days.

Per Serving (2 tablespoons) • Calories 85 Fat 6.5 g • Saturated Fat 1 g • Cholesterol 0 mg • Carbohydrate 5 g • Fiber 1 g • Protein 3 g Sugars 3 g • Sodium 312 mg

2 tablespoons finely chopped red onion

2 tablespoons apple cider vinegar

¼ teaspoon kosher salt

2 tablespoons extra-virgin olive oil

3 tablespoons finely chopped fresh cilantro

2 tablespoons finely chopped fresh parsley

1 garlic clove, minced

1 tablespoon water

⅛ teaspoon freshly ground black pepper

⅛ teaspoon crushed red pepper flakes, or more to taste

Combine the onion, vinegar, salt, and olive oil in a small bowl and let it sit for about 5 minutes. Add the remaining ingredients and mix. Refrigerate for up to 4 days.

Per Serving (2 tablespoons) • Calories 65 Fat 7 g • Saturated Fat 1 g • Cholesterol 0 mg • Carbohydrate 1 g • Fiber 0 g • Protein 0 g Sugars 0 g • Sodium 72 mg

1 cup chopped tomatoes

⅓ cup chopped onion

¼ cup chopped fresh cilantro

Juice of ½ lime

Pinch of kosher salt

Freshly ground black pepper

Per Serving (⅓ cup) • Calories 16 • Fat 0 g Saturated Fat 0 g • Cholesterol 0 mg • Carbohydrate 4 g • Fiber 1 g • Protein 0.5 g • Sugars 2 g • Sodium 21 mg

Turkey’s in timeout! I like to use ground chicken for lean, juicy meatballs. I also skip the bread crumbs to go grain-free. Instead, I add lots of frozen riced cauliflower and Pecorino Romano cheese to the mix, which makes them so tender. Trust me, you won’t miss the bread crumbs.

MEATBALLS

Olive oil spray

1 pound ground chicken

⅔ cup freshly grated Pecorino Romano cheese

½ cup (3.5 ounces) packed frozen riced cauliflower, thawed

¼ cup chopped fresh parsley

1 large egg

1 tablespoon tomato paste

2 garlic cloves, minced

½ teaspoon kosher salt

2 medium zucchini, for serving

Fresh basil, for garnish

SAUCE

1 teaspoon olive oil

3 garlic cloves, crushed with the side of a knife

1 (28-ounce) can crushed tomatoes with basil (I like Tuttorosso)

¼ teaspoon kosher salt

1 bay leaf

Crushed red pepper flakes (optional)

Make the meatballs: Adjust an oven rack to the second highest position and preheat the broiler to high. Spray a large baking sheet with oil.

In a medium bowl, combine the ground chicken, Pecorino, cauliflower, parsley, egg, tomato paste, garlic, and salt. Mix with wet hands, then gently form into 12 meatballs, a scant ¼ cup each, and transfer to the baking sheet. Broil the meatballs until the tops are golden, 8 to 10 minutes.

Make the sauce: In a large pot, heat the oil over medium heat. Add the garlic and cook until golden. Add the crushed tomatoes, salt, bay leaf, and pepper flakes (if using) and bring to a boil. Lower the heat and simmer, covered, until the flavors begin to meld, about 5 minutes.

When the meatballs are done, gently place them into the sauce and cover. Reduce the heat to low and cook until the meatballs are tender and cooked through, about 10 minutes more. Discard the bay leaf.

SERVE NOW: Spiralize the zucchini and place in a medium bowl. Microwave for 2 to 3 minutes, until tender. Serve with the meatballs and sauce, topped with fresh basil.

MEAL PREP: Spiralize the zucchini and divide the raw zucchini among 4 airtight containers. Top each with 3 meatballs, sauce, and fresh basil. To serve, heat in the microwave for 2 to 3 minutes (the zucchini will cook).

SKINNY SCOOP Avoid using ground chicken made from all breast meat, which would make the meatballs too dry. Also, you can make a double batch and freeze the rest!

Per Serving (3 meatballs + ¾ cup sauce) • Calories 345 • Fat 16.5 g • Saturated Fat 6 g • Cholesterol 159 mg • Carbohydrate 21 g Fiber 5.5 g • Protein 34 g • Sugars 11 g • Sodium 993 mg

Larb is a spicy minced meat salad that’s popular throughout Laos and Thailand. The first time I tried this dish it was a wonderful flavor explosion—citrusy, herby, and a little spicy! Larb is typically served in lettuce wraps, but to make this dish more substantial, I serve it over brown rice. You can make this with any protein, such as ground pork, shrimp, or even lamb. Top it with a drizzle of sambal oelek (a Southeast Asian hot chile paste) for extra kick.

Olive oil spray

1 pound 93% lean ground chicken

1 small shallot, chopped

3 tablespoons soy sauce* or gluten-free tamari

3 tablespoons fresh lime juice

1 tablespoon sambal oelek, plus more for serving

¼ cup chopped fresh cilantro

¼ cup minced fresh mint leaves

2 scallions, thinly sliced

3 cups cooked brown rice, for serving

1 large English cucumber, peeled and sliced, for serving

1 lime, cut into wedges, for serving

*Read the label to be sure this product is gluten-free.

Heat a large skillet over high heat. When hot, spray with the oil. Brown the ground chicken, using a wooden spoon to break it into small pieces, until no longer pink, 5 to 6 minutes. Add the shallot and cook until softened, 2 to 3 minutes.

Add the soy sauce, lime juice, and sambal oelek and cook for about 1 minute to meld the flavors. Remove from the heat, stir in the cilantro and mint, and top with the scallions.

Divide the rice among 4 bowls or airtight containers and top each with the larb, cucumber, and a lime wedge.

Per Serving (1 bowl) • Calories 358 • Fat 10.5 g • Saturated Fat 3 g Cholesterol 98 mg • Carbohydrate 42 g • Fiber 4.5 g • Protein 25 g Sugars 2 g • Sodium 826 mg

Meal prepping is best when it doesn’t require too much effort because, really, who wants to spend the whole weekend cooking? Even as someone who loves to cook, I could easily come up with a list of other ways to waste my time (cute puppy or hilarious baby videos, anyone?). That’s where these easy enchilada bowls come in. They’re kind of like burrito bowls, only with enchilada sauce and melted cheese on top. Yum! Throwing everything into the slow cooker frees up your whole day.

CHICKEN

1½ pounds boneless, skinless chicken breasts

1 teaspoon kosher salt

1 teaspoon ground cumin

1 (8-ounce) can tomato sauce

1 garlic clove, minced

½ tablespoon canned chipotle peppers in adobo sauce

⅛ teaspoon chipotle chile powder

¾ cup shredded pepper Jack or cheddar cheese*

BOWLS

3 cups cooked brown rice, heated

1 medium (5-ounce) avocado, sliced

OPTIONAL TOPPINGS

Chopped fresh cilantro, sliced fresh jalapeño peppers, chopped scallions, sour cream or Greek yogurt

*Read the label to be sure this product is gluten-free.

Prepare the chicken: Season the chicken with ½ teaspoon salt and ½ teaspoon cumin. Place in the slow cooker. In a medium bowl, combine the tomato sauce with the remaining salt and cumin, the garlic, chipotle peppers, and chile powder and mix well. Pour over the chicken. Cover and cook on low for about 4 hours.

When cooked, remove the chicken, shred with two forks, and return to the slow cooker. If eating right away, add the cheese, cover, and cook on high until the sauce is hot and the cheese melts, about 20 minutes.

SERVE NOW: Divide the rice among 4 bowls, and top each one with 1 cup chicken and cheese, one-fourth of the avocado, and other toppings, if using.

MEAL PREP: Skip adding the cheese to the chicken in the slow cooker. Divide the chicken and rice among 4 airtight containers, add the cheese on top (it will melt once you reheat), and store. Place the avocado and optional toppings in a separate container. To reheat, microwave in 30-second increments until hot. Add the avocado and toppings and serve.

SKINNY SCOOP For variations, add 1 cup rinsed and drained canned black beans* or 1 cup frozen corn with the chicken.

Per Serving (1 bowl) • Calories 520 • Fat 18.5 g • Saturated Fat 6.5 g • Cholesterol 131 mg • Carbohydrate 41 g • Fiber 6 g • Protein 46 g Sugars 3 g • Sodium 921 mg

In my family home growing up, the only foods we ate in bowls were soup, cereal, and ice cream. Today, however, I really love to eat everything in a big bowl! These Greek-inspired bowls start with a healthy brown rice pilaf, layered with roasted colorful vegetables and marinated chicken. Feta cheese crumbled on top really makes the dish over-the-top delicious, but if you’re dairy-free, you can skip the cheese.

Greek Lemon Marinade (this page)

1½ pounds boneless, skinless chicken breasts, diced into ¾-inch pieces

Olive oil spray

1 pint cherry or grape tomatoes, halved

1 medium zucchini, cut into bite-size pieces

1 small orange bell pepper, cut into 1-inch pieces

1 small red onion, diced

1 tablespoon extra-virgin olive oil

1 teaspoon dried oregano

½ teaspoon kosher salt

½ teaspoon sweet paprika

Freshly ground black pepper

½ cup crumbled feta cheese

2 teaspoons unsalted butter

¼ cup (¾ ounce) whole wheat angel hair spaghetti, broken into small pieces*

1 cup uncooked instant brown rice (such as Uncle Ben’s)

2 cups low-sodium chicken broth

1 medium lemon, quartered (optional)

*Use brown rice pasta to make this gluten-free.

In a small bowl, prepare the marinade according to the recipe instructions on this page.

Place the chicken in a zip-top plastic bag and add the marinade to the bag. Allow to marinate for at least 30 minutes or up to overnight in the refrigerator.

Place the marinated chicken on one side of the pan and the tomatoes, zucchini, bell pepper, and onion on the other side. Discard any remaining marinade. Drizzle the vegetables with the olive oil and season with the oregano, salt, paprika, and black pepper to taste, and toss to combine.

Roast for 18 to 20 minutes, until the veggies are charred and the chicken is cooked through. Add the feta on top. Set aside.

Prepare the rice: Melt the butter in a deep skillet with a fitted lid over medium heat. When the butter is melted, add the broken spaghetti and the rice. Cook, stirring constantly, for 2 to 3 minutes, until slightly toasted. Add the chicken broth and bring to a boil. Reduce the heat to a simmer. Cover and cook for 10 to 12 minutes, until the rice is tender and the broth is absorbed. Remove from the heat and let sit for 5 minutes, then fluff with a fork.

SERVE NOW: Divide the rice pilaf among 4 bowls (¾ cup each) and top with the roasted veggies, chicken, and feta cheese. Serve with lemon (if using).

MEAL PREP: Divide the rice pilaf among 4 meal prep containers (¾ cup each), top with the roasted veggies, chicken, and feta cheese, then add a lemon wedge (if using) to each container (for serving later) and refrigerate.

Per Serving (1 bowl) • Calories 551 • Fat 16.5 g • Saturated Fat 5.5 g • Cholesterol 131 mg • Carbohydrate 54 g • Fiber 5.5 g • Protein 47 g Sugars 6 g • Sodium 662 mg

While testing this recipe I devoured it in minutes—it was THAT good! The chicken is seasoned with a chili-lime spice blend that gives it so much flavor. And the quick black beans, cooked with poblano peppers, onions, and cilantro, are sure to be my new favorite way to whip up beans. I initially debated using cauliflower rice in this recipe, but after tossing it with the lime juice, cilantro, and beans, I almost forgot it was cauliflower! I like to use chicken thighs for this, which are much juicier than chicken breasts, but if you prefer breasts those can be used instead.

CHICKEN

1½ pounds boneless, skinless chicken thighs (about 4 large thighs), fat trimmed

1½ teaspoons chili-lime seasoning salt (I like Tajín Clásico)

½ teaspoon garlic powder

¼ teaspoon smoked paprika

½ teaspoon ground cumin

1 teaspoon olive oil

½ teaspoon kosher salt

½ teaspoon dried oregano

Olive oil spray

BEANS

1 teaspoon olive oil

½ cup minced poblano pepper

⅓ cup minced onion

¼ cup chopped fresh cilantro

2 garlic cloves, minced

1 (15-ounce) can low-sodium black beans,* undrained

¼ cup canned tomato sauce

½ teaspoon kosher salt

BOWLS

3 cups frozen cauliflower rice, prepared as directed

2 teaspoons fresh lime juice

¼ teaspoon kosher salt

¼ cup chopped fresh cilantro

Lime wedges, for serving

1 cup halved cherry tomatoes, for serving

4 ounces (from 1 small) Hass avocado, for serving

*Read the label to be sure this product is gluten-free.

Prepare the chicken: Season the chicken with the chili-lime seasoning, garlic powder, paprika, cumin, oil, salt, and oregano. Set aside.

Prepare the beans: Heat the oil in a medium skillet over medium heat. Add the poblano pepper, onion, cilantro, and garlic and cook until soft, about 3 minutes. Add the beans (including the liquid), tomato sauce, 2 tablespoons water, and salt. Cover and cook over medium-low heat to let the flavors meld, about 5 minutes. Set aside.

Heat a large nonstick griddle or skillet over medium-high heat and spray with oil. When hot, add the chicken and cook until the bottom is completely browned before flipping, about 5 minutes. Cook on the other side until browned, 4 to 5 minutes. Reduce the heat to low and let the chicken continue cooking, 12 to 14 minutes, until cooked through in the thickest parts. Set aside on a cutting board and tent with foil for 5 to 10 minutes, then slice the chicken into thin strips.

SERVE NOW: Divide the cauliflower rice among 4 bowls (¾ cup each) and add ½ cup black beans and chicken. Serve with the lime wedges, tomatoes, and sliced avocado. Squeeze lime over everything before eating.

MEAL PREP: Divide the cauliflower rice among 4 meal prep containers (¾ cup each) and add ½ cup black beans and one-fourth of the chicken. Keep the lime wedges, tomatoes, and avocado separate from the items to be reheated. Squeeze lime juice over everything before eating.

SKINNY SCOOP Tajín is a chili-lime seasoning salt available in most supermarkets. It’s also great sprinkled over fresh grilled corn, guacamole, mango, edamame, or anywhere you want a little zing. It’s a must-have for your spice cabinet!

Per Serving (1 bowl) • Calories 414 • Fat 13.5 g • Saturated Fat 2.5 g • Cholesterol 162 mg • Carbohydrate 30 g • Fiber 12.5 g • Protein 42 g Sugars 5 g • Sodium 1,001 mg

There’s nothing easier than throwing ingredients onto a pan and letting the oven do the work. Here, chicken and vegetables are infused with lemon, olives, and herbs, then topped with feta cheese—so simple and so, so good! Plus, you’ll have a complete meal ready in less than an hour.

Olive oil spray

8 boneless, skinless chicken thighs (about 2 pounds total), fat trimmed

4 cups cauliflower florets

1 large (10-ounce) zucchini, diced

1 large red onion, cut into 8 wedges

1 (14-ounce) can artichoke hearts, drained

1 lemon with 1 tablespoon grated lemon zest

2 tablespoons extra-virgin olive oil

1½ teaspoons kosher salt

1 teaspoon garlic powder

1½ tablespoons fresh oregano

Freshly ground black pepper

½ teaspoon sweet paprika

1 cup halved grape tomatoes

¼ cup pitted and halved Kalamata olives

2 ounces feta cheese, crumbled, for serving

Position two oven racks in the center and bottom third of your oven. Preheat the oven to 450°F. Spray two large rimmed baking sheets generously with olive oil.

In a large bowl, combine the chicken, cauliflower, zucchini, red onion, artichoke hearts, juice from ½ lemon, olive oil, 1¼ teaspoons salt, garlic powder, oregano, and black pepper to taste and toss well, using your hands to evenly coat.

Spread out in a single layer onto the prepared baking sheets. Sprinkle the paprika over both sides of the chicken. Roast until the bottom of the vegetables are golden, about 20 minutes.

Remove the pans from the oven, turn the vegetables and chicken over, and add the tomatoes and olives. Rotate the pans top and bottom and cook for about 10 minutes more, or until the vegetables are tender and the chicken is cooked through in the center. Squeeze the remaining ½ lemon over everything and add the remaining ¼ teaspoon salt.

Slice the chicken. Divide among 4 bowls or meal prep containers with the vegetables and top with the feta cheese and lemon zest.

Per Serving (2 thighs + 1½ cups veggies) • Calories 568 • Fat 29 g Saturated Fat 7 g • Cholesterol 228 mg • Carbohydrate 28 g Fiber 13.5 g • Protein 53 g • Sugars 9 g • Sodium 937 mg

What’s better than chicken Parmesan? Chicken Parmesan stuffed with cheese! This dish is seriously decadent—the chicken comes out so juicy, and oozing with cheese in the center. Baking the chicken takes away the stress, mess, and extra fat and calories from frying. Roast some asparagus while you cook the chicken, and the whole meal will be ready at the same time.

Olive oil spray

4 boneless, skinless chicken breasts (8 ounces each)

1 teaspoon kosher salt

Freshly ground black pepper

1½ cups (6 ounces) shredded whole-milk mozzarella cheese*

1 large egg

½ cup Italian seasoned bread crumbs, whole wheat or gluten-free

2 tablespoons grated Parmesan cheese

1 bunch (about 1 pound) thin asparagus, ends trimmed, halved lengthwise

1 cup Basil Pomodoro Sauce (this page) or store-bought marinara sauce

Chopped fresh basil, for garnish

*Read the label to be sure this product is gluten-free.

Preheat the oven to 400°F. Line 1 large sheet pan with foil and spray with olive oil.

Season the chicken with ½ teaspoon salt and pepper to taste. Pound the thicker end of the chicken slightly to make both sides even. Cut a pocket into the side of each breast while leaving the ends intact. Fill each piece with ¼ cup mozzarella. Use 1 to 2 toothpicks on each breast to keep the pockets closed.

In a small bowl, beat the egg. In a larger shallow bowl, combine the bread crumbs and Parmesan. Working piece by piece, dip the chicken in the egg, then in the bread crumb mixture, then place to one side of the prepared sheet pan. When finished, spray both sides of the chicken with oil.

Place the asparagus on the other side of the sheet pan. Spritz with olive oil and season with the remaining ½ teaspoon salt and black pepper to taste.

Bake for about 20 minutes, tossing the vegetables and flipping the chicken halfway through, until the chicken is golden and cooked through in the center.

SERVE NOW: Remove the chicken from the oven and top each piece with ¼ cup marinara sauce and 2 tablespoons of the remaining mozzarella. Return to the oven and bake until the mozzarella is melted, 2 to 3 minutes. Remove the toothpicks and top the chicken with basil. Serve with the asparagus on the side.

MEAL PREP: Bake the chicken and asparagus as directed without the sauce and mozzarella topping. Transfer the cooked asparagus and chicken to 4 meal prep containers and let cool. Top with ¼ cup marinara and 2 tablespoons mozzarella and store. Reheat in the microwave for 2 to 3 minutes.

Per Serving (1 piece chicken + 4 ounces asparagus) • Calories 501 Fat 18.5 g • Saturated Fat 8 g • Cholesterol 227 mg • Carbohydrate 18 g Fiber 4.5 g • Protein 66 g • Sugars 6 g • Sodium 1,234 mg

These hearty chicken grain bowls make perfect packable lunches (or ready-to-eat dinners) for several days—just grab a container on your way out the door in the morning. The chicken is so flavorful, marinated in my go-to homemade Italian marinade (see this page). I usually cook it right in my air fryer, but you can also make it in a skillet or grill pan. The pesto sauce is packed with healthy ingredients like spinach, arugula, and basil, making a flavor-packed sauce that ties everything together.

1 pound (2) boneless, skinless chicken breasts, cut in half lengthwise

Italian Marinade (this page)

½ cup Spinach Arugula Pesto (this page)

Olive oil spray

4 cups broccoli florets

2 red bell peppers, cut into 1-inch pieces

1 large medium onion, quartered and separated

½ teaspoon kosher salt

3 cups cooked farro, heated

Marinate the chicken in the marinade for at least 4 hours or up to overnight. Cook in the air fryer or grill pan according to the directions on this page, then slice.

Place the broccoli, bell peppers, and onion on the prepared pan. Generously spray with olive oil and season with salt. Roast for about 20 minutes, turning halfway through.

SERVE NOW: Toss the farro with half of the pesto sauce and transfer to 4 bowls (¾ cup farro each). Top each bowl with ¾ cup veggies, 1 piece of chicken, and 1 tablespoon of the remaining pesto.

MEAL PREP: Toss the farro with half of the pesto sauce and transfer to 4 meal prep containers (¾ cup farro each). Top each with ¾ cup veggies and 1 piece of chicken. Pack the remaining pesto in 4 small containers (1 tablespoon pesto each). Reheat in the microwave without the pesto, then add on top just before eating.

Per Serving (1 bowl) • Calories 496 • Fat 18 g • Saturated Fat 3.5 g • Cholesterol 77 mg • Carbohydrate 49 g • Fiber 9 g • Protein 38 g Sugars 5 g • Sodium 544 mg

A banh mi is a Vietnamese sandwich made with a baguette, vegetables, and various types of protein, but I think it’s even better turned into a bowl! While these banh mi meatball bowls are not made in a traditional preparation, my family devours them. The pickled veggies and herbs make these bowls super fresh and colorful, and (meal-prep bonus!) all the ingredients can be prepared in advance without a lot of effort.

PICKLED VEGETABLES

1 cup shredded carrots

2 radishes, cut into matchsticks

6 tablespoons distilled white vinegar

3 tablespoons sugar

¼ teaspoon kosher salt

MEATBALLS

Olive oil spray

1 pound 93% lean ground turkey

3 garlic cloves, finely minced

1 teaspoon minced fresh ginger

2 tablespoons reduced-sodium soy sauce* or gluten-free tamari

¼ cup panko bread crumbs, regular or gluten-free

1 large egg, lightly beaten

3 scallions, chopped, white and green parts separated

SAUCE

2½ tablespoons reduced-sodium soy sauce* or gluten-free tamari

1½ tablespoons seasoned rice vinegar

1 tablespoon hoisin sauce

½ tablespoon brown sugar

1 teaspoon toasted sesame oil

1 teaspoon minced fresh ginger

1 small garlic clove, minced

BOWLS

3 cups cooked brown rice

1 cup shredded red cabbage

1 cup thinly sliced English cucumbers

1 jalapeño pepper, sliced

¼ cup fresh cilantro leaves

Sriracha sauce, for serving (optional)

*Read the label to be sure this product is gluten-free.

Prepare the pickled vegetables: In a small bowl, toss the carrots and radishes with the vinegar, sugar, and salt and place in the refrigerator.

Prepare the meatballs: Position an oven rack in the center of the oven and preheat to 400°F. Spray a large sheet pan with oil.

In a large bowl, combine the ground turkey, garlic, ginger, soy sauce, bread crumbs, egg, and the white parts of the scallions. Mix thoroughly. Using your hands, form into 16 meatballs, about 1.25 ounces each. Place the meatballs evenly spaced on the prepared sheet pan. Bake for about 18 minutes, or until cooked through.

Prepare the sauce: In a medium pot, combine all the sauce ingredients, then add the cooked meatballs, tossing to coat. Bring to a boil over medium heat and cook for about 1 minute, to thicken the sauce slightly.

SERVE NOW: To assemble the bowls, place ¾ cup rice in each bowl and top with 4 meatballs and sauce. Add ¼ cup shredded cabbage, one-fourth of the pickled veggies, and ¼ cup cucumber, and top with the sliced jalapeños, cilantro, and green parts of the scallions. Drizzle with Sriracha (if using).

MEAL PREP: Divide the rice and meatballs among 4 meal prep containers, keeping the pickled veggies, sliced jalapeños, and cilantro in separate small containers or storage bags. To serve, reheat the rice and meatballs in the microwave for 2 to 3 minutes, then assemble the bowls.

Per Serving (1 bowl) • Calories 435 • Fat 13.5 g • Saturated Fat 3.5 g • Cholesterol 131 mg • Carbohydrate 51 g • Fiber 5 g • Protein 29 g Sugars 8 g • Sodium 894 mg

Thai red curry paste adds so much flavor to these easy-to-make shrimp cakes. They come out crispy on the outside and so juicy on the inside. If you’re going the lower-carb route, you can swap the brown rice for cauliflower (or broccoli) rice.

SHRIMP CAKES

1 pound peeled and deveined shrimp

2 teaspoons Thai red curry paste

Juice of ½ lime

1 garlic clove, minced

2 tablespoons chopped scallion

¾ teaspoon grated fresh ginger

1 teaspoon reduced-sodium soy sauce* or gluten-free tamari

Cooking spray

CUCUMBER SALAD

2 large cucumbers, peeled, halved lengthwise, seeded, and sliced crosswise ¼ inch thick

⅓ cup thinly sliced red onion

2 tablespoons fresh lime juice

½ tablespoon toasted sesame oil

¼ teaspoon kosher salt

Chopped fresh cilantro

¼ cup chopped roasted peanuts

3 cups cooked brown basmati rice, for serving

*Read the label to be sure this product is gluten-free.

Make the shrimp cakes: Pat the shrimp well with paper towels to dry. In the bowl of a food processor, combine the shrimp, curry paste, lime juice, garlic, scallion, ginger, and soy sauce. Pulse 10 to 12 times, until the shrimp is minced and the mixture is evenly combined.

Using wet hands to prevent the shrimp mixture from sticking to them, create 4 patties, about 4 ounces each, flattened so they cook evenly.

Heat a large skillet or griddle over medium heat. Spray with oil and cook the shrimp patties until cooked through in the center, 4 to 5 minutes on each side.

Make the salad: In a medium bowl, combine the cucumbers, onion, lime juice, sesame oil, and salt. Top with cilantro and peanuts.

MEAL PREP: Transfer the shrimp and rice to 4 meal prep containers, with the salad in 4 separate containers. To serve, reheat the shrimp and rice, and top with the salad.

Per Serving (1 cake + ¾ cup rice + ¾ cup salad) • Calories 364 Fat 8.5 g • Saturated Fat 1.5 g • Cholesterol 136 mg • Carbohydrate 43 g Fiber 5 g • Protein 28 g • Sugars 4 g • Sodium 493 mg

Koftas are really flavorful balls of ground meat—usually beef, chicken, lamb, or pork—mixed with spices and/or onions. My neighbor, who’s from Armenia, makes them (on skewers) all summer on the grill. Here, I use ground chicken mixed with fresh mint and parsley and turn them into bowls served over couscous alongside a cucumber-tomato salad. I recommend using fattier ground chicken that has a blend of both breast and dark meat for the juiciest meatballs.

MEATBALLS

Cooking spray

1 pound ground chicken

3 tablespoons grated red onion

3 garlic cloves, minced

2 tablespoons chopped fresh parsley

2 tablespoons chopped fresh mint

2 teaspoons ground coriander

1 teaspoon kosher salt

¾ teaspoon ground cumin

¼ teaspoon ground cinnamon

⅛ teaspoon cayenne pepper

⅛ teaspoon ground ginger

⅛ teaspoon freshly ground black pepper

COUSCOUS

1½ cups reduced-sodium chicken broth

1 cup uncooked couscous

SALAD

1 medium tomato, finely diced

1 cucumber, peeled, seeded, and diced

¼ cup diced red onion

2 tablespoons chopped fresh parsley

2 tablespoons chopped mint

1 tablespoon olive oil

Juice of ½ lemon

¼ teaspoon kosher salt

Adjust an oven rack to the second highest position. Preheat the oven to 425°F. Spray a large sheet pan with oil.

Make the meatballs: In a large bowl, combine the chicken with the other meatball ingredients and mix until well blended. Form into 12 balls, about 1½ ounces each.

Bake until cooked through, 6 to 7 minutes. Switch the oven to broil and cook until browned, 2 to 3 minutes more.

Make the couscous: In a medium saucepan, bring the broth to a boil. Add the couscous, then cover and remove from the heat. Let stand for 5 minutes, then lightly fluff with a fork.

MEAL PREP: Divide the couscous and meatballs among 4 meal prep containers. Place the salad in a separate container and store everything in the fridge. Reheat the couscous and meatballs in the microwave for 2 to 3 minutes, then top with the cold salad and serve.

SKINNY SCOOP To make this a gluten-free meal, swap the couscous for quinoa or brown rice and make sure to use gluten-free broth.

Per Serving (¾ cup couscous + ½ cup salad + 3 meatballs) • Calories 396 Fat 13.5 g • Saturated Fat 3 g • Cholesterol 98 mg • Carbohydrate 42 g Fiber 4 g • Protein 28 g • Sugars 3 g • Sodium 644 mg

When I worked full-time in Manhattan I loved exploring the cuisine of Koreatown when lunching with co-workers. After I quit my job in the city I really missed the Korean food (it’s not as readily available here on Long Island), so I started to make my favorite dishes at home. The one essential ingredient you’ll need here is gochujang sauce. It’s a delicious Korean ingredient that has a very distinct spicy and sweet flavor. I use Annie Chun’s Gochujang Sauce since it’s available in my local supermarket, but you can also buy it online.

¼ cup reduced-sodium soy sauce

2 teaspoons light brown sugar

1 teaspoon toasted sesame oil

½ teaspoon crushed red pepper flakes

Cooking spray

1 pound 93% lean ground beef

¼ cup chopped yellow onion

2 garlic cloves, crushed

1 teaspoon grated fresh ginger

3 cups cooked brown rice

1 small sliced cucumber, skin on

2 tablespoons gochujang sauce

½ tablespoon sesame seeds

2 scallions, sliced

Combine the soy sauce, 2 tablespoons water, brown sugar, sesame oil, and pepper flakes in a small bowl.

Heat a large, deep, nonstick skillet over high heat. When the pan is hot, spray with oil. Brown the ground beef, using a wooden spoon to break it into small pieces as it cooks, until cooked through, about 5 minutes.

Pour the sauce over the beef, cover, and simmer on low heat for about 10 minutes to allow the flavors to meld.

SERVE NOW: To assemble the bowls, place ¾ cup rice in each bowl, and top with a scant ⅔ cup beef, cucumber, gochujang, sesame seeds, and scallions.

MEAL PREP: Divide the beef and rice into 4 meal prep containers and store the toppings separately. When ready to eat, reheat and top with the cucumber, gochujang, sesame seeds, and scallions.

SKINNY SCOOP Using frozen brown rice here is super convenient—you can make your own (see this page) or you can buy it precooked in many supermarkets, such as Trader Joe’s. It takes about 3 minutes to heat up in the microwave.

Per Serving (1 bowl) • Calories 411 • Fat 11.5 g • Saturated Fat 3.5 g • Cholesterol 70 mg • Carbohydrate 48 g • Fiber 4.5 g • Protein 30 g Sugars 8 g • Sodium 733 mg

Who doesn’t love a Buddha bowl? These versatile, healthy, and hearty one-dish meals are packed with colorful vegetables, whole grains, and fresh flavors. Here, chewy, nutty barley pairs beautifully with the sweetness of the roasted veggies. The yogurt dressing and chickpeas provide a boost of creamy flavor and protein to tie it all together.

Olive oil spray

4 cups cauliflower florets, cut into bite-size pieces

4 cups broccoli florets, cut into bite-size pieces

6 long skinny carrots, cut crosswise into ¾-inch pieces

1 pound mini rainbow peppers, cut into 1½-inch pieces

Kosher salt

Freshly ground black pepper

2 tablespoons plus 1 teaspoon olive oil

1 cup pearled barley

3 cups low-sodium chicken or vegetable broth

Juice of ½ lemon

2 scallions, white parts only

1 (15-ounce) can chickpeas, drained and rinsed

DRESSING

¼ cup 2%-fat plain Greek yogurt

¼ teaspoon kosher salt

Freshly ground black pepper

Juice of ½ lemon

2 tablespoons thinly sliced scallion greens

10 large fresh basil leaves

2 tablespoons chickpeas (reserved from can)

Spread the cauliflower and broccoli in an even layer on one pan, then spread the carrots and peppers on the other. Season all the veggies with ¾ teaspoon salt and pepper to taste. Drizzle each pan with 1 tablespoon olive oil and toss the veggies to make sure they are evenly coated.

Roast the broccoli and cauliflower for about 10 minutes, then add the peppers and carrots to the oven. Roast, tossing halfway through, until all the veggies are browned on the edges and crisp-tender, about 20 minutes more.

Meanwhile, combine the barley and broth in a medium pot. Bring to a boil over high heat, then reduce the heat to low to simmer. Cover and cook until the barley has tripled in volume and is soft yet chewy, about 25 minutes. (If the barley is cooked but there is still liquid left, cover the pot and let it sit for 10 minutes.) Add the lemon juice, scallion whites, ¼ teaspoon salt, and pepper to taste and gently mix to combine. Fluff with a fork.

Make the dressing: In a small blender or food processor, combine the yogurt, salt, pepper, lemon juice, scallion greens, basil, and reserved chickpeas. Blend until smooth. Add water, 1 tablespoon at a time, to thin the dressing to a pourable consistency.

SERVE NOW: Divide the barley evenly among 4 bowls (¾ cup each). Top each one with one-fourth of the veggies, one-fourth of the chickpeas, and about 2 tablespoons of the dressing.

MEAL PREP: Let the barley cool, then divide evenly among 4 airtight containers. Top each with one-fourth of the veggies and one-fourth of the chickpeas. Divide the dressing (2 tablespoons each) among 4 small containers.

Per Serving (1 bowl) • Calories 537 • Fat 12.5 g • Saturated Fat 1.5 g • Cholesterol 1 mg • Carbohydrate 92 g • Fiber 22 g • Protein 21 g Sugars 14 g • Sodium 789 mg

These bowls are super easy to whip up when a sushi craving strikes—which for me is several times a week! They’re made with canned lump crabmeat, but you can swap it for imitation crab, cooked shrimp, salmon, tuna, or even shelled cooked edamame to make it meatless. For maximum freshness, prep the vegetables and dressing and wait to add the crab and avocado until the day you plan on eating it.

3 cups cooked short-grain brown rice

2 tablespoons unseasoned rice vinegar

2 (6-ounce) cans wild lump crabmeat, drained, or imitation crabmeat

1⅓ cups diced cucumber

1 cup chopped red cabbage

Sliced pickled ginger (optional)

4 teaspoons furikake or sesame seeds

4 ounces (from 1 small) Hass avocado, sliced

SOY-WASABI DRESSING

2 tablespoons reduced-sodium soy sauce* or gluten-free tamari

1 teaspoon wasabi (I like the type that comes in a tube)

2½ tablespoons mirin

2 tablespoons unseasoned rice vinegar

½ tablespoon toasted sesame oil

*Read the label to be sure this product is gluten-free.

Reheat the rice, then transfer to a mixing bowl, add the rice vinegar, and stir. Let cool.

Make the dressing: In another small bowl, whisk together the soy sauce, wasabi, mirin, rice vinegar, and sesame oil.

SERVE NOW: Place ¾ cup rice in each of 4 bowls and divide the crab, cucumber, cabbage, and ginger (if using) over the rice. Top with the furikake and sliced avocado, and drizzle each with 2 tablespoons dressing.

MEAL PREP: Divide the dressing into 4 airtight dressing containers. Assemble the bowls in 4 airtight containers by adding ¾ cup rice to each and dividing the cucumber, cabbage, and ginger (if using) over the rice. Top with the furikake. When ready to eat, add the crab and 1 ounce sliced avocado to each bowl, and drizzle each with 2 tablespoons dressing.

SKINNY SCOOP You can use frozen brown rice (I like Trader Joe’s) or any quick brown rice to make this come together in minutes.

Per Serving (1 bowl) • Calories 364 • Fat 9 g • Saturated Fat 1.5 g • Cholesterol 76 mg • Carbohydrate 46 g • Fiber 5.5 g • Protein 22 g Sugars 6 g • Sodium 717 mg

I love this vegetarian take on a classic Turkish street food typically made with meat. While roasted cauliflower is one of my favorite vegetables, it’s definitely not Tommy’s. However, he completely changed his mind once he tasted this dish. While happily gobbling up a wrap he said, “If you didn’t tell me this was cauliflower I would have never known!” Fresh herbs and red cabbage add color, freshness, and texture; the harissa sauce adds the perfect amount of heat; and the tangy, magic, white yogurt sauce tastes good on, well, everything! The cauliflower would also be excellent over brown rice.

WHITE YOGURT SAUCE (MAKES 1¼ CUPS)

1 cup whole-milk plain yogurt (not Greek)

2 tablespoons mayonnaise

1 tablespoon apple cider vinegar

1 teaspoon fresh lemon juice

½ teaspoon kosher salt

½ teaspoon sugar

⅛ teaspoon freshly ground black pepper

CAULIFLOWER

3 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

3 garlic cloves, crushed through a garlic press

1 teaspoon smoked paprika

1 teaspoon ground cumin

¾ teaspoon ground turmeric

¼ teaspoon ground cinnamon

1¼ teaspoons kosher salt

1 large head cauliflower, cut into 1-inch florets

1 medium white onion, sliced ¼ inch thick

SERVING

16 large Bibb lettuce leaves (from 2 heads)

⅓ cup mild red harissa sauce (I love Mina)

2 cups sliced red cabbage

1 cup fresh cilantro leaves

1 cup fresh mint leaves

Prepare the white sauce: Combine all the ingredients in a medium bowl and whisk until thoroughly combined. Set aside.

In a large mixing bowl add the olive oil, lemon juice, garlic, paprika, cumin, turmeric, cinnamon, and salt. Whisk to combine.

Spread the cauliflower and onion out on a large rimmed baking sheet. Roast, stirring occasionally and rotating the pan halfway through, until tender and browned on the edges, 20 to 25 minutes.

SERVE NOW: Fill each lettuce leaf with ¼ cup cauliflower, then drizzle each with 1 generous tablespoon white sauce. Top with 1 teaspoon harissa and garnish with sliced red cabbage, cilantro, and mint leaves.

MEAL PREP: Divide the cauliflower, sauces, and toppings into separate containers and store in the refrigerator. To eat, reheat the cauliflower in the microwave for about 1 minute (or enjoy at room temperature) and assemble the wraps.

Per Serving (4 lettuce wraps) • Calories 290 • Fat 19 g • Saturated Fat 3.5 g • Cholesterol 11 mg • Carbohydrate 26 g • Fiber 8 g • Protein 9 g Sugars 13 g • Sodium 720 mg

These nutrient-packed veggie-and-grain bowls are a huge hit with my picky family! You can serve them as a meatless main dish, and they also make a great side dish. They’re delicious warm or at room temperature, and they’re ready in less than 15 minutes! Farro is a nutrient-rich ancient grain that has a soft, chewy texture and a nutty flavor. Rather than following the directions on the package, I treat the farro like pasta and boil it in water, which is easier and tastier!

Kosher salt

1½ cups pearled farro

1¼ pounds broccoli florets

2 tablespoons olive oil

4 garlic cloves, crushed with the side of a knife and then roughly chopped

⅛ teaspoon crushed red pepper flakes, plus more for serving,to taste (optional)

¼ cup freshly grated Pecorino Romano cheese, plus more for serving (optional)

Bring a large pot of salted water to boil over high heat. Once boiling, add the farro and cook for about 6 minutes, then add the broccoli and cook for about 6 minutes more, until the broccoli and farro are tender and cooked through. Drain in a colander, reserving ¼ cup liquid.

Heat 1 tablespoon olive oil in the pot over medium-high heat. Add the garlic and pepper flakes and cook for about 1 minute, stirring until golden. Add the cooked broccoli and farro, season with ½ teaspoon salt, and cook, stirring frequently, for 1 to 2 minutes more, roughly smashing any large chunks of broccoli with a wooden spoon. Add a little of the reserved liquid if it’s too dry. Stir in the remaining olive oil and the Pecorino.

SERVE NOW: Serve warm or at room temperature with more grated cheese and crushed red pepper flakes (if using).

MEAL PREP: Divide among 4 meal prep containers. Reheat in the microwave for 2 to 3 minutes or on the stove with a little water for 3 to 5 minutes.

SKINNY SCOOP Pearled farro takes less time to cook than semi-pearled, which takes less time to cook than whole farro.

Per Serving (1½ cups) • Calories 395 • Fat 10.5 g • Saturated Fat 2 g Cholesterol 6 mg • Carbohydrate 63 g • Fiber 11.5 g • Protein 17 g Sugars 3 g • Sodium 283 mg

My favorite way to meal prep when the weather turns cold is to roast a bunch of veggies on two sheet pans, and serve them with whatever grains I happen to have already cooked. These vegetables pair perfectly with cooked quinoa, wilted spinach, and an egg with a runny yolk. Of course, if you want your eggs hard-boiled, that’s fine, too. The dressing is a simple lemon vinaigrette, but a drizzle of tahini would also be great.

DRESSING

2 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

1 tablespoon unseasoned rice vinegar

Pinch of kosher salt

BOWLS

Olive oil spray

1 large (12-ounce) sweet potato, peeled and cut into ½-inch pieces

4 cups (18 ounces) trimmed and halved Brussels sprouts

3 teaspoons olive oil

Kosher salt

1 (6-ounce) package baby spinach

4 large eggs

2 cups cooked tri-color quinoa

Place the sweet potato and Brussels sprouts on the sheet pan and toss with 2 teaspoons olive oil and ½ teaspoon salt. Bake for about 40 minutes, turning halfway through, until the vegetables are tender and golden.

Meanwhile, in a large skillet over medium heat, heat the remaining oil and add the spinach. Cover and cook until the spinach wilts, 2 to 3 minutes. Season with ⅛ teaspoon salt.

Bring a small pot of water to a boil over high heat. Add the eggs and cook for about 6 minutes for a perfectly runny yolk, or about 12 minutes for a firm yolk. Run under cold water to stop the eggs from cooking, then peel. Cut the eggs in half.

SERVE NOW: To make the bowls, place ½ cup quinoa into each of 4 bowls. Divide the spinach among the bowls, and top each with ¾ cup roasted vegetables and 1 egg. Serve drizzled with the dressing.

MEAL PREP: Place ½ cup quinoa into each of 4 meal prep containers. Divide the spinach among the 4 containers, and top each with ¾ cup roasted vegetables and 1 egg. Pack the dressing in separate containers. Serve chilled or at room temperature.

Per Serving (1 bowl) • Calories 431 • Fat 19 g • Saturated Fat 3.5 g • Cholesterol 186 mg • Carbohydrate 51 g • Fiber 11 g • Protein 17 g Sugars 8 g • Sodium 391 mg