Carbs often get a bad rep in weight loss journeys, but choosing the right kinds and portioning them well can fuel your body with lasting energy. This simple mix of Japanese short grain rice and quinoa is my go-to base. It’s not only delicious but also higher in fibre and protein than regular white rice alone.Plus, it’s versatile enough to pair with any protein, veggie or sauce combo!

Ingredients & Prep (7 servings)

Ingredients:

• 1 cup uncooked Japanese short grain rice
• 1 cup uncooked quinoa (any kind is still good!)
• 1-2 tablespoons of lemon juice (to taste)
• Salt and white pepper (to taste)
• Chopped coriander or parsley for freshness

WATCH OUR MEAL PREP VIDEO HERE (1 min 20 secs – 2 min 9 secs)

Steps:

1. Rinse the rice and quinoa separately until water runs clear
   • For rice, I rinsed in my rice cooker bowl. For quinoa, I rinsed in my normal pot)
2. Cook the rice and quinoa separately according to package instructions
   • Rice: 1 to 1 water ratio
   • Quinoa: 1 cup quinoa to 2 cup water ratio
3. Once both are cooked and slightly cooled, combine them in a bowl
4. Add lemon juice, salt, and chopped herbs of your choice (Parsley really boosted that flavour profile of this dish)
5. Mix well and store in an airtight container and refrigerate for 7 days maximum.

Portioning and Calorie Estimate

For easy portion control, we recommend using a kitchen scale. Weigh 100g per serving to keep your meals balanced. Estimated calories (per 100g) for this is 130 to 135 kcal. This mix is fibre-rich, mildly zesty, and helps to bulk up your meals without spiking your energy levels.

This rice-quinoa combo has been a game-changer in my meal prep routine, simple, satisfying, and perfect for busy weekdays. You can easily scale it up or down depending on your weekly plan. Don’t forget to tag us at @the.kollektif if you try it out, and follow us on our socials for weekly updates! Follow our Youtube, Instagram and Tiktok for more meal prep recipes, travel content and food reviews.