Meal Prep – 3 Healthy Grain Bowl Recipes

what’s going on guys and welcome back to
the pit main cook kitchen today’s video is all about grain bowls now grain bowls
are arguably one of my favorite meals if you’re not familiar with them basically
it’s just a large bowl full of grains vegetables proteins and a sauce now
these are generally higher calorie bowls so they tend to pack quite a punch in
terms of giving you long lasting energy for the day now I love these bowls
because they’re really easy to prepare and to customize with your own favorite
food now here’s a quick Anna to comb this in grad school I was learning to
cook for myself and I invited a friend over to study I asked her as I hate he
wants some food I just cooked she’s like nah no thank you I don’t want one of
your man bowls and I say well what’s a man bowl she said you know how you men
do you just put all your food into one bowl and then just mix it up together so
first off that’s pretty accurate but secondly men are getting the last laugh
because come 2018 man bowls are these grain bowls are all the craze right now
I know a lot of people believe that healthier meals are much more lower
calorie that they’re really small meals but that’s not always the case for
instance a fast-food burger meal could have the same amount of colors as a
grain bowl but it’s just a matter of where those calories come from healthy
food and clean ingredients are processed much more efficiently by our bodies so
after you eat a big bowl of something like this you’re not left with that
feeling of being heavy imploded contrarily you’re actually feeling a lot
more energized which makes this a great option for people who are following a
really active lifestyle and need more energy for work or for their work out
all that to say don’t be afraid to make green balls your own and remember to
adjust them to meet your energy and caloric needs so today I’m gonna show
you my favorite base grain bowl recipe and then I’m gonna show you three ways
to customize it with a vegan chickpea version a chicken version and then a
barbecue seminole version so that you could enjoy a variety throughout the
entire week now lastly one thing that really makes a great grain bowl is the
sauce so today I’m gonna show you how to make it really super easy sauce with a
special ingredient and that is nutritional
if you have not had this yet you need to go out and get it and add this to your
pantry this is a must-have this is packed with b12 fiber and also protein
in fact I believe like 2 tablespoons of this is 4 grams of protein so it’s great
to complete protein to so it’s great if you’re needing just to add some
seasoning to your food what do you want to add some protein to now the best
thing about personal use is that it has a great TV flavor so today this is going
to serve as the base cheesy texture and cheesy flavor for our special green Bowl
sauce all right so if you are ready to roll up your sleeves and get your hands
a little dirty then let’s get started bring water to a boil then toss in
Brussels sprouts boil for 3 to 5 minutes then plunge them in an ice bath so
they’ll stop cooking place them on the towel to pat them dry then add them to a
bowl with butternut squash and red onion add olive oil and a pinch of sea salt
and pepper mix it up then add them to a baking sheet bake for 20 minutes at 420 and cook farro to a bowl and add in the
grilled vegetables then fold everything together now let’s make the sauce add
garlic tahini or peanut butter lemon nutritional yeast fresh basil fresh
cilantro and cumin as it blends pour in some water to your desired thickness
season to taste with sea salt and pepper now for the vegan grain bowl spray a
skillet with avocado oil and add in chickpeas chili powder and cumin saute
for 5 to 6 minutes add some chives now let’s bring it all together add the
veggie and grain mix then the chickpeas then the sauce avocado to balance out
the chili powder and sesame seed garnish when you want to change seasoned chicken
breasts with my casing rub from fit man cook calm then spray a nonstick skillet
with avocado oil add the chicken breast and cook on both sides for six to eight
minutes apiece actually the meal prep container and
garnish with radish for added crunch when you want to change from that spray
salmon with avocado oil then add garlic powder onion powder
sea salt pepper and lemon zest rub it on then bake for 8 minutes at 4:21 a
barbecue sauce to each fillet then brush it on bake for an additional 2 to 4
minutes add the plate to your meal prep container then add a sprinkle of pumpkin
seeds or your favorite seeds for a heart-healthy crunch and just like that
protein rich grain bowls for the entire week our right job that is it for
today’s video I hope that y’all enjoyed it I won’t try to hit that like button
and then comment below which team you’re on but you’re on team vegan chickpea
team BBQ salmon or team cajun chicken let me know in the comments section or
if you want to invent your own team and talk about which team you’re on and put
that down below as well remember to subscribe to the channel and download
the fit man cook challenge calendar it’s available on my website fit me and cook
calm February is all about heart health month so we are doing heart healthy
things and eating heart-healthy food so we could handle it a heart healthy or
happier life I mean was that even heart healthy and opulent baby that actually
worked a heart healthy or happiest life so be sure that you all get that and
stay tuned because at the end of the month we are having a hit-and smoothie
challenge that’s right we’re gonna be doing we’re gonna work it out and also
making up some smoothie alright y’all until next time thank y’all for watching
keep it healthy but of course never ever for boom


  1. Here are 3 tasty and healthy grain bowl recipes. Let me know which one is your favorite? πŸ˜€πŸ˜€πŸ‘

  2. 1st lol

  3. Just wanted to say, you're giving me so much motivation.

    This past 2 years I lost my dad, partner, and dog. I got into such a rut with my health, ending up at 22 and a half stone (yes UK scale) so far this year I've managed to stop smoking, stop drinking, eat healthier and get down to 19 and a half so far and can nearly run 1km without stopping ( my a lot but for me it is)

    Thanks a bunch man, keep it coming

  4. OMg thank you so much these videos are so satisfying to watch 😍 do you have any low dairy or vegan videos ?

  5. Team Salmon! Looks great! I'll definitely have to invest in nutritional yeast to help hit my protein goals πŸ™‚ Great idea!

    Wondering if you could sub out rice for riced cauliflower or riced broccoli too? I went to HEB the other day and saw their riced broccoli was on sale so I decided to stock up. Plus, I've never had riced broccoli before. You always hear about riced cauliflower but never broccoli. Perhaps a video in the future about some yummy recipes using riced broccoli? πŸ˜€ It seems the internet and Pinterest is limited in that area :/

    Great video as always! Keep up the fantastic work!

  6. Gracias amigo que delicia

  7. Damn I need to get on your level

  8. Team salmon and chick peas be blessed

  9. Delicious! Can't wait to make.thanks

  10. Team salmon and chick pea

  11. I'm on team all of them at once because surf n' turf n' field is a thing right?

  12. Great video Kevin! I’m team chickpea.

  13. Team bbq shredded chicken

  14. Bro! You gotta stop using sea salt and switch to Himalayan pink salt, a recent study found that over 90% of grocery store sea salts contain some percentage of plastic due to the sever pollution in the ocean. Anyways love your videos!

  15. Definitely trying this out next week

  16. All of these look delicious!

  17. Would you eat this cold?

  18. VEGAN

  19. Video for recipe starts 2:38

  20. Starts at 2:39

  21. Team all 3

  22. So u are way to neat!! I Subscribed earlier and I was watching ur vΓ­deos I was surprised that in some of ur videos u have some spanish info ( way cool ) and I think I've seen u in one of Gracies videos right??

  23. Thank you for the amazing videos

  24. What option do i get if I'm keto? sub out the grain for cauliflower rice?


  26. I'm team vegan on the off days and chicken on my workout days

  27. You really need a better microphone

  28. Good video, was your mic far away, anywhere when your book dropping

  29. Team Salmon πŸ™‚

  30. Team low carb. I wonder if these would be as good with riced cauliflower? Either way, I think the salmon sounds tasty, but I'd like all three. I might leave out the brussel sprouts and do asparagus instead. 😜

  31. I love salmon but I'm team Cajun chicken on this one

  32. I love the Veggie/Grain base…could eat that any time of day…..Nutritional Yeast is good as a popcorn topper, too…..

  33. That BBQ salmon is the first I'm going to try. I've never done BBQ salmon before! Great idea!

  34. Team Chicken, but course will be making the other 2 too.

  35. Team A

  36. salmon any time of the day πŸ™‚

  37. Love the ideas. I’m gonna try it with quinoa instead of rice. I might try salmon first. I’m also gonna add a drizzle of some hot sauce and possibly an egg. Is there a reason for blanching the Brussels sprouts before roasting? Do you have a calorie breakdown by any chance? This looks great thanks!

  38. β˜…β˜…β˜…β˜…β˜… Outstanding, thank you so much for sharing … ALL of then…wonderful ideas

  39. Soy del.equipo del pollo 🐀🐀🐀 I love u recipes

  40. team all of them at the same time.

  41. Thanks for the great and simple meal prep ideas, you're the best Kevin!!πŸ’ͺπŸ’«

  42. You are awesome mate!

  43. I'm on all the teams. Thanks for sharing!

  44. Question: is the FitMenCook app targeted towards body builders? I just bought the app but according to the information based on my information, it says I need to eat a little over 2000 calories to lose weight. Is that right? That’s seems quite a lot in order to lose weight. I’m already overweight. I’m scared that if I eat according to this plan that I’ll actually GAIN weight because of all the calories. Thanks to whoever wants to answer.

  45. Team vegan chickpeas!! πŸ˜€πŸ’–πŸŒ±

  46. Bake for 8 min at 420…I see what you did there!. Awesome video btw. Thanks.

  47. When do these recipes go on the app?

  48. amazing!

  49. Team barbevue salmon ❀

  50. All of them! Yummy! Todas deliciosa!

  51. Salmon win 😍😍😍😍

  52. Hey Kevin. Great channel. My weakness is creamy/cheesy/decadent soups. New England Clam Chowder, Loaded Potato Soup, French Onion with melted Gruyere topping….any ideas on healthy tweaks to these classics?

  53. Team vegan chickpea

  54. team chicken p,zzzzzz.ty so looks delishπŸ’™

  55. Simple and fast to prep

  56. Yes! Started following u on IG and sooo glad you have a YouTube channel! Pls keep these videos coming! πŸ˜€

  57. Love these 3-way recipes!

  58. Team chicken

  59. All 3 are great & very hard to pick a team.

  60. What do you do when you actually wanna eat them? Can you have them cold or do you have to microwave them?

  61. My husband is a nurse & he works his but off with extremely long hours. He says the grain bowl is his favorite. He has energy all night. So to say the least he requests them every week. Love fit men cook!

  62. It will be great, if next to the title you add the amount of calories, so when I look at my list, I don't have to open each video every time to see if it is the one I need. Thank you!

  63. Just great! Thanks for ideas.

  64. @3 minutes: Yea you could cool water and thus use energy to make ice cubes, put it all in a bowl to cool,
    or you could just use the cold water that comes out of your tap and place the food under the tap to cool it. lel
    Sorry for being triggered Kevin I love you and your videos you're a great guy and I bet I do stuff like this everyday as well I just happened to notice now..

  65. All 3 look tasty, but Team Cajun!

  66. BBQ sauce on fish must be a Texan thing.

  67. I just love your meal prep! I should get your special cajun rub too!! Yum!

  68. Nice Video and nice Idea πŸ‘ I like Grains

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