How To Prep Veggie Rice Bowls For The Week

Weeknight dinners can be a pain in the butt. Below are some prep tips to create different and delicious rice bowls for a couple weeknight meals. They will stretch out for more meals depending on your serving size and how many people are eating. The below quantities should be sufficient enough for at least 3 nights for 2 people. Double up if you want more!


Rice (Brown, White, or Wild): Follow the instructions, but I would cook enough for about 4 cups cooked rice. Rice can be kept in the fridge for up to 5 days.

Veggies:keep the below on hand

  • Medium Onion – Dice and store in fridge
  • Frozen Organic Broccoli Florets (1 large bag)- I suggest baking/air frying these the night you are eating.
  • Frozen Organic Cauliflower Florets (1 large bag)- I suggest baking/air frying these the night you are eating.
  • Cherry Tomatoes
  • Arugula or Raw Baby Spinach
  • Green and/or black olives (did you know olives are actually classified as a fruit?)
  • Avocado (this is also a fruit)
  • 1-2 Zucchini
  • 2 Bell Peppers-I like Red and Yellow best, but whatever you prefer! Dice these up and keep in fridge for a week.
  • Banana Peppers (optional)
  • Corn nuts (sea salt flavor are awesome and add great crunch!)
  • Jalapeno (optional)


-Firm Tofu- Press for at least 2 hours before cooking to remove moisture. Chop into cubes and cook with olive oil in saute pan until outside edges are crispy. Season with salt and pepper and garlic powder to taste. You can make this ahead of time and keep in fridge 3-5 days.

If you are eating meat you can prep 1 lb. of ground turkey, ground chicken, or ground beef. This should last up to 3 days in the fridge.

-Goat Cheese Crumbles

-Organic Can of Black Beans

-Organic Can of Garbanzo Beans


-Garlic Cloves

-Hoisin Sauce/Soy Sauce/Chili Paste/Balsamic Glaze etc.

Below are some of my recipes based on the ingredients listed above. The serving sizes are just a suggestion, and I would never limit the amount of veggies you eat. If you want to double up on the veggies when cooking go for it so you can stretch these bowls for another day or two. You can also substitute the tofu with whatever meat you prefer. Suggested serving size is 4-6 oz. per person.

You can’t mess these rice bowls up. If you like spicy add jalapeno, if you like sweet add balsamic glaze.

Rice Bowl #1

  1. Set oven to 375 degrees. Lay out frozen broccoli on foil lined pan and drizzle with olive oil. Season with salt, pepper, onion powder and optional chili powder if you want it spicy. Cook for 10 minutes then air fry for another 10 minutes. (If you do not have air fryer broil on high for 3-5 minutes)
  2. In large bowl add 1/2 cup cooked brown rice – if you had cooked previously microwave for 30-45 seconds to warm up.
  3. Rinse 1 can black beans and add 1/3 cup to rice bowl and save the rest in the fridge for another night.
  4. Add in pre-cooked tofu (1 cup) and 1 cup cooked broccoli.
  5. Top with goat cheese (1 tbsp.)
  6. *option to add hot sauce*

Rice Bowl #2

  1. Set oven to 375 degrees. Lay out frozen cauliflower on foil lined pan and drizzle with olive oil. Season with salt, pepper, garlic powder, and onion powder. Cook for 10 minutes then broil 3-5 minutes or air fry for 10.
  2. In large saute pan add 1/2 cup diced onion and 2 tbsp. olive oil. Cook for 2-3 minutes or until translucent. Set to the side.
  3. Add 1/2 cup (per person) of cooked brown rice to bowl and heat up for 30-45 seconds.
  4. Top rice with cooked cauliflower (1 cup), 1-2 tbsp. onion, pre cooked tofu (1 cup), 1 tbsp. of Guacamole or sliced avocado, and handful of fresh arugula.
  5. Option to add green olives and tabasco sauce! *
  6. If you don’t want hot sauce I suggest soy sauce or Hoisin sauce to top for more flavor.
This tofu was cooked with 1 tbsp. of Hoisin Sauce for extra flavor. SO GOOD

Rice Bowl #3

  1. Cook Broccoli (see directions above in other bowls)
  2. Peel and dice 2 zucchinis. Saute with olive oil and salt & pepper. Option to add 1/2 cup diced onion. Cook for 3-4 minutes. I like my zucchini slightly undercooked so it still has a little crunch. (Option to season with cayenne pepper too for a little heat.)
  3. In serving bowl add cooked brown rice (1/2 cup), 1 cup zucchini and onion mix, 1/3 cup black beans (the ones you saved from earlier!) 1 tbsp. goat cheese crumbles and 1 cup cooked broccoli florets.
  4. Top with fresh arugula and if you have corn nuts throw those on too!

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