21 Healthy Rice Bowls That Are High in Protein (2024)

FAQs

What protein can I eat with rice? ›

A few example proteins include chicken, eggs, beef or vegan and vegetarian options include: beans, quinoa, tofu and tempeh. If you're a beef lover, try this Mexican seasoned Beef Stir Fry that combines: Carb: Carolina® White Rice.

Brown rice is a whole grain variety of rice that contains several flavonoids and is slightly higher in protein and fiber than white rice.

Rice, and especially brown rice, is a healthy grain that's a high source of folate. Topped with your favorite proteins and veggies, rice bowls are a great way to get in your daily vitamins and minerals.

Here are some of my go-to protein bowl ingredients: 2-4 Pounds of ground chicken, turkey (93%), bison, or lean grass-fed beef. Bag of frozen, canned, or fresh veggies (my favorite it is riced cauliflower without the sauce) Healthy fats like a 1/4-1/2 avocado, 10-12 nuts, or a drizzle of olive oil.

Rice and beans are a classic pairing that's a source of complete protein. Both brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine.

Add tofu, carrots, celery, onion, and garlic; cook and stir until vegetables are just soft; 5 to 10 minutes. Season with salt and pepper. Stir rice, egg, and spinach into tofu mixture until egg is no longer runny, about 5 minutes.

Long-Grain

It's beloved for being light and fluffy, and doesn't clump together. Common examples of long-grain rice are basmati rice and jasmine rice. Use this type of rice to make rice pilaf, a rice bowl, and as the base of a stir-fry.

Of course, there are also different health benefits based on the varying types of rice. For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.

There is no exact amount of rice that is considered too much, as servings can vary from person to person. The American Heart Association recommends that adults consume six servings of grains per day, which can include rice. It's also a good idea to make sure that at least half of the grains you eat are whole grains.

Among the highest protein vegetables are chickpeas, corn, spinach, artichoke hearts, and edamame. To get all of the amino acids your body needs, aim to eat a variety of foods, such as legumes, whole grains, nuts, seeds, and vegetables throughout the day.

What counts as a portion of protein? ›

Protein foods (meat, poultry, fish, dry beans and nuts): 5½ oz. per day. Serving sizes = 3 oz. cooked lean meat, poultry or fish; 2 egg whites or 1 egg; ¼ cup cooked beans; 1 tablespoon peanut butter; ½ oz.

Protein Box Lunches are a delicious, healthy option to add to your weekly meal planning ideas. Cashews, almonds, hard boiled eggs and cheese provide enough protein to keep you full until dinner! Sweet fruit cut into easy to eat pieces and crackers for the cheese make this a complete grab-and-go lunch.

The three most common complementary protein combinations are: Grains (rice, corn, wheat, barley, etc.) + legumes (peas, beans, lentils) Grains and milk products.

The Benefits of Rice, Chicken, and Broccoli

A popular combination of meals for bodybuilders is rice, chicken, and broccoli. It is indeed a very simple yet effective meal. The benefits are quite simple, it helps bulk up the body and refuel a lot of energy.

Rice water acts as a protein mimicker. The protein in rice water is too large to penetrate the hair but it still helps without actually adding protein. So you can benefit from a rice water treatment for the same reasons as when your hair needs protein: more frizz, wet or dry.

Any food containing 0.4g protein or more per serve needs to be counted. Always check the serve size given on the package and compare to the amount you are eating. Most standard flours, grains, pasta and foods made from them are quite high in protein and need to be counted.