Yield: 1 to 3 servings

1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth)

1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed

4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish)

⅛ cup nuts, seeds, sprouts or avocado

Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.