Harvest Grain Bowl
with Dijon lemon dressing
Happy Thursday, meal preppers! This meal plan is such a good one- lots of yummy fall inspired healthy meals for you.
These Harvest Grain Bowls are soooo good. Super easy and foolproof to make, but full of fun flavors that all go together so well. And there’s barely any chopping, which is always a plus.
The document with the recipes for the meal plan looks a little different. Now there’s notes and macros for every recipe! To get it, along with the grocery list, just scroll all the way down.
YOUR MEAL PLAN
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THE RECIPE
Harvest Grain Bowls
Servings: 4 servings
Macros per serving: 411 cal, 17g fat, 43g carb, 5g fiber, 24g protein
Time: 35 minutes
Tools:
Baking sheet
Parchment paper
Ingredients:
1 delicata squash
1/2 tbsp oil
1/4 tsp garlic powder
1/4 tsp salt
2 tbsp shredded parmesan cheese
1 microwavable quinoa and rice package
3 cups kale
1 tsp oil
1 tsp lemon juice
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp mustard
1 tbsp maple syrup
1 package chicken sausage
¼ cup dried cranberries
¼ cup shredded parmesan cheese
Instructions:
Preheat the oven to 425. Line a baking sheet with parchment paper.
Wash the delicata squash. Cut the ends off, then cut in half lengthwise. Scoop the seeds and strings out. Slice the squash and place on the baking sheet.
Drizzle with 1/2 tbsp oil, 1/4 tsp garlic powder, 1/4 tsp salt. Stir to coat.
Add the 2 tbsp grated Parmesan cheese. Bake for 15 minutes.
While it’s baking, microwave the rice packet.
Massage the kale with 1 tsp olive oil and 1 tsp lemon juice.
Make the dressing by combining 1 tbsp oil, 1 tbsp mustard, 1 tbsp maple syrup, and 1 tbsp lemon juice.
Slice the chicken sausage. After the squash has baked for 15 minutes, push to the side of the baking sheet and add the chicken sausage. Bake for another 10 minutes.
Let everything cool to room temperature. Assemble the bowls with the kale, cooked grains, squash, and chicken sausage. Top with the shredded parmesan cheese and cranberries. Serve the dressing on the side.
LAZY VERISION
Opt for precut butternut squash instead of delicata. Use a green like arugula instead of kale so you can skip the massaging.
SUBSTITUTIONS
Make this recipe Whole30 by eliminating the maple syrup and cheese. Make sure to find unsweetened dried cranberries.
Sub for delicata squash: buttenut squash
Sub for sausage: any cooked chicken or rotisserie chicken
Sub for kale: arugula, any greens
Sub for microwavable quinoa and rice packet: any microwavable grain will do
Sub for dried cranberries: raisins
Sub for parmesan cheese: goat cheese, gorgonzola
STORAGE
Allow everything to come to room temp and then store in airtight containers.
You can store the greens separately to keep them fresher. I like using these containers.
Store the dressing separately. I like using these containers.
REHEATING
You can eat this hot or cold. I reheated mine for 1 minute.
REDUCE FOOD WASTE
Leftover kale? It will stay good in the fridge for about a week. After that, you can freeze it! I just stick the whole bag in the freezer. I will add a handful of kale to soups, stews, and curries.
Leftover cranberries? They’ll stay good for about a year. Add them to salads or baked goods!
GROCERY LIST
PRODUCE
1 delicata squash
3 cups kale
MEAT/DAIRY
1 package chicken sausage
¼ cup + 2 tbsp shredded parmesan cheese
PANTRY
1 microwavable quinoa and rice package
1 tbsp lemon juice
1 tbsp mustard
1 tbsp maple syrup
¼ cup cranberries
SPICES/STAPLES
Oil
Salt
1/4 tsp garlic powder
MACROS
Per serving, 4 servings total.
411 cal, 17g fat, 43g carb, 5g fiber, 24g protein
