This document provides quick meal ideas for using leftover whole grains from previous meals. It lists several breakfast, lunch, and dinner options that incorporate whole grains like quinoa, brown rice, and oats. Some suggestions include making breakfast quinoa by warming leftover quinoa and adding milk and fruit, breakfast rice pudding by simmering brown rice in milk and cinnamon, and stuffed bell peppers by mixing ground turkey with quinoa and baking it all in peppers. The document emphasizes that whole grains are nutritious and versatile for batch cooking and using throughout the week.

1. R E A L L I V I N G N U T R I T I O N
QUICK
For Leftover
M e a l I d e a s
Whole Grains

2. Whole grains are rich in fiber, nutrients, antioxidants,
vitamins, and minerals.
Whole grain is unprocessed grain that contains all the
parts of the original kernel - bran (fiber) , germ
(nutrient) , and endosperm (starch)

3. Ensure that the product is 100 percent whole grain by
reading the list of ingredients or checking for the 100 %
whole grain label

4. Whole grains are great for batch cooking and use
throughout the week. Here are some quick meal ideas
using leftover whole grains

5. Out of cereal or oatmeal?
Use leftover quinoa!
Warm up the quinoa in a
bowl, add milk, a sweetener
(such as honey), and your
choice of the following
toppings:
Fruits
Nuts
Spices
Breakfast Quinoa

6. Breakfast Rice Pudding
Turn leftover brown rice into a sweet
treat
Combine 1 1/2 cup brown rice, 1 cup
of milk, 1 Tablespoon of butter, and
1/2 teaspoon of cinnamon into a
sauce pan. Simmer gently and stir
occasionally 15-20 minutes
Stir in half a banana and honey for 1
minute to thicken.
Place into bowls, add your favorite
toppings, and enjoy!

7. Savory Breakfast Bowl
Enjoy a savory breakfast using
leftover brown rice or quinoa as a
base for breakfast
Warm up your choice of whole
grain
Top with eggs, cooked in any style
you want - scrambled, sunny side
up, hard boiled, etc.
Add sauteed spinach, kale,
avocado, bean sprouts, or any
cooked vegetables
Customize to your liking

8. Whole grain salad
Add texture to your salads by
adding your leftover whole grains
Combine spinach, arugula, roasted
tomatoes, your choice of protein,
and a whole grain
Quick and simple lunch option
Give this recipe a try
Winter Quinoa, Kale,
and Pear Salad

9. Burrito Bowl
Make your own burrito bowls at
home!
Place brown rice in a bowl
Top with beans, choice of protein,
salsa, shredded lettuce, and your
choice of topping!
- sour cream, cheese, guacamole,
etc.
Try this recipe
Burrito Bowl

10. Stuffed Bell Peppers
Reuse leftover quinoa as stuffing
Preheat oven to 350 degrees Fahenheit
Sautee one chopped onion and two
minced garlic cloves for 5 minutes until
translucent
Add 1 lb ground lean turkey and season
with italian seasoning until brown
Add in 1 can of diced tomatoes and
black beans
Mix quinoa and turkey mixture and
stuff into hallowed bell peppers; top
with mozzerella cheese
Bake for 30 mins or until tender

11. Fried Rice
Preheat large non-stick skillet to medium
heat, pour in sesame oil
Sautée 1 diced onion until transparent
Add in frozen peas and carrots until thawed
Set vegetable mixture to one side of the
skillet and pour in 2 beaten eggs to scramble
Combined scrambled eggs and vegetables
mixture together and add in brown rice
Pour 2-3 Tablespoons of low sodium soy
sauce, mix well, garnish with green onions
and enjoy
Use leftover brown rice to
make homemade fried rice

12. Soup
In a large pot, combine 3 lbs of chicken, 3 peeled
and cut carrots, and 2 celery stalks cut into 1 inch
pieces and a quarter of a large yellow onion.
Add 2 1/2 teaspoons of salt, 1 teaspoon of
peppercorn, and 8 cups of cold water
Bring to a boil and reduce to simmer for 30 minutes
or until chicken is cooked
Set chicken aside to cool off and shred the meat,
strain the vegetables out of the broth and discard
the vegetables
Thinly slice 3 carrots and 2 celery stalks
Add to the broth and simmer for 10 minutes
Add the shredded chicken to the broth and ladle
into bowls.
Add in warmed up whole grains and enjoy
Substitute in leftover whole grain to
chicken noodle soup if you're out of
pasta

13. Cooked rice can be stored
in the fridge for 4-6 days
Check the product's
instructions for more
accurate storing

14. We would love to hear
from you on our Facebook
or Twitter page

15. Real Living Nutrition
A Balanced Approach to Healthy Eating In the Real World