Are you looking for a quick, easy meal?  Meal prepping whole grains is an excellent way to ensure you have easy access to healthy, satisfying, and time-efficient meals throughout your busy week.

If you don’t know where to start, we’re here to help. Whole grains (like brown rice, quinoa, farro, barley, and bulgur wheat) are nutrient-dense and delicious ingredients! They’re chock full of fiber, protein, vitamins, and minerals—all essential nutrients that help sustain energy and promote overall well-being. Eating whole grains regularly offers a range of health benefits; they support blood sugar control, gut health, and heart function. With some easy planning, these versatile grains can become the base of flavorful and balanced meals.

First, get familiar with what grains there are out there: our Grains A-Z and cooking guides are a great place to begin! Quinoa and amaranth, for example, cook quickly and add a delicious protein boost to meals. Brown rice is a classic with a mild flavor, pairing well with almost any ingredient. Farro and barley have chewy textures and nutty flavors, perfect for hearty salads and bowls. Bulgur wheat, often used in Middle Eastern dishes, cooks very fast and absorbs flavors well, making it an ideal base for dishes like tabbouleh. If you’re curious to try a new grain, think about sorghum, which can be popped for a quick snack or cooked into a soup, like our spicy sorghum carrot soup!  

Cooking your grains in low-sodium broth with aromatics like bay leaves, onion, and garlic makes the grains full of extra flavor without adding extra salt. After cooking, be sure to let the grains cool before storing them in airtight containers in the refrigerator, where they’ll keep for up to five days. We also recommend freezing cooked grains in portioned containers for longer-term storage. To streamline your routine, figure out one or two days each week for prepping. Cook your grains, prep your vegetables, portion any proteins, and properly store the ingredients so they’re easy to grab and assemble. Pro-tip: investing in good-quality containers with separate compartments can help keep ingredients fresh! 

Everyone loves a little variety, so meal prepping can be most effective when you plan different dishes to avoid flavor fatigue! Whole grains are a perfect versatile base, easily paired with different ingredients to mix and match throughout the week. Enjoy your whole grains with some roasted or steamed veggies, like squashes, broccoli, or sweet potatoes. You can add a protein source like grilled chicken, tofu, beans, or tinned fish. Then, top it all off with your favorite dressing, like hummus, tzatziki, or simply a drizzle of olive oil and lemon juice. These options are easy to pack up for work or school and are great for lunch! Our website is full of tasty whole grain recipes and inspiration to get you started. Looking for a little more guidance? We also offer a 4-Week meal plan book and a digital bundle of dietitian-designed meals plans to give easy ideas for incorporating whole grains into breakfast, lunch, and dinner. 

Meal prepping whole grains is a smart, accessible and health-conscious option for anyone looking to increase their whole grain consumption. Prepping ahead saves time during our always busy weekdays, and encourages delicious variety in your diet. Quite easily, whole grains can be transformed into the core of countless delicious and nourishing meals. 

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