Prepare rice or quinoa according to its package if needed, then weigh the cooked quantity listed. Keep warm.
Prepare the broccoli, carrot, zucchini. Steam or cook in a nonstick pan with a splash of water until tender, about 5–10 minutes; add leafy greens near the end. Use remaining measured cooking oil if included.
Use the listed weight of already-cooked meat. Warm gently with a splash of water; reheat refrigerated leftovers to 165°F. Do not substitute the same weight of raw meat.
Assemble with the remaining listed ingredients. Use any measured citrus, mustard, mayonnaise, herbs or salsa as the sauce; divide all ingredients equally among the stated servings. Serve fruit or toast alongside when included.
Nutrition is an estimate calculated per serving from the ingredient weights above using USDA FoodData Central SR Legacy records and named product labels. Total carbohydrate includes fiber. All listed oils, sauces and toppings are included. Weigh produce after removing inedible parts; meat weights are marked raw or cooked. Different brands and substitutions change the estimate.Time-saving option: Use plain precooked or microwave rice in the cooked amount listed. Follow the package heating directions and choose a product that fits your dietary needs.