Day Breakfast Lunch Dinner
1 Steel-cut Oats with walnuts, blueberries, and flaxseeds. Quinoa & Black Bean Bowl with avocado and lime. Brown Rice Stir-fry with ginger-tofu and broccoli.
2 Buckwheat Pancakes topped with sliced bananas and maple. Farro & Roasted Chickpea Salad with lemon-tahini dressing. Barley & Wild Mushroom "Risotto" with nutritional yeast.
3 Amaranth Porridge cooked in almond milk with cinnamon. Millet "Tabouli" with fresh parsley, mint, and tomatoes. Spelt Pasta with roasted garlic and cherry tomatoes.
4 Teff Banana Bread (prepared ahead) with almond butter. Wild Rice & Lentil Soup with carrots and kale. Polenta (Corn) Rounds topped with garlicky sautéed spinach.
5 Whole Grain Sourdough with smashed avocado and hemp seeds. Bulgur & Chickpea Mujadara (Middle Eastern style). Quinoa-stuffed Bell Peppers with corn and salsa.
6 Overnight Oats with chia seeds and shredded coconut. Soba (Buckwheat) Noodles in a peanut ginger sauce. Brown Rice Veggie Paella with artichokes and peas.
7 Barley Breakfast Bowl with savory miso and green onions. Couscous (Whole Wheat) with Mediterranean roasted veggies. Freekeh & Roasted Sweet Potato Pilaf with toasted pecans.

Pro-Tips for Your Grain Week

  • Batch Cooking: Grains like farro, brown rice, and quinoa can take 20–40 minutes to cook. Cook a large batch on Sunday to use for lunches throughout the week.

  • The Soak: Soaking tougher grains like barley or farro overnight can reduce cooking time and improve digestibility.

  • Flavor Infusion: Instead of boiling grains in plain water, use vegetable broth or add a piece of kombu (seaweed) to the pot for extra minerals and savory depth.

  • Texture Variety: If you like a crunch, try "popping" amaranth or sorghum in a dry pan—it makes for a great salad topper!