Part 1: Pick a grain! Prep a grain that will last about 5 days in the fridge for easy addition to any meal. Quinoa - 1 part grain, 1.5 parts water *High protein and nutrition content. Rice - 1 part grain, 1.5 parts water (may vary if using black rice or fancy rice. Darker rice has more protein and higher nutritional value. Cooking time is longer for dark varieties. Buckwheat - 1 part grain - 2 parts water *High protein and nutrition content. *Boil grain for 15-20