From The Previnex Kitchen: Multigrain Rice with Protein and Fiber

You’re already taking Muscle Health PLUS. What else does your body need to perform its best?

Welcome to The Previnex Kitchen, a new recipe series designed to complement your Muscle Health PLUS regimen and support whole-body, whole-health nutrition through everyday meals and meal prep staples.

Here’s what Muscle Health PLUS already provides:

• Collagen and elastin precursors for your muscle fascia, tendons, and ligaments
• Essential amino acids to support muscle protein synthesis
• Key minerals and cofactors like magnesium, zinc, vitamin C that aid muscle function and connective tissue repair
• Anti-inflammatory and antioxidant compounds to promote muscle comfort and recovery after exercise

Instead of duplicating these nutrients in your meals, you can complement them by focusing on things like gut health, fiber, omega-3 fats, and phytonutrients. Key sources of these include:

• Dietary fiber and prebiotics like oats, beans, chia seeds, and veggies

• Leafy greens and cruciferous vegetables—kale, spinach, bok choy, broccoli, etc.

• Complex carbohydrates including sweet potatoes, quinoa, farro, brown rice, and fruit

• Healthy fats (especially omega-3s), which you can get from sources like avocado, olive oil, walnuts, salmon, and sardines

• Phytonutrients and micronutrient diversity, especially those found in berries, cherries, turmeric, cocoa, and green tea

Our first recipe is a protein- and fiber-packed multigrain rice inspired by traditional Korean cooking, where rice is often mixed with beans and other grains for added nutrition, great texture, and variety. It’s nutrient-dense, freezer-friendly, and versatile—perfect for meal prep. 

A few notes on prep: We recommend soaking the grains for at least 4 hours to improve digestibility and promote healthy carbohydrate metabolism. This recipe makes a big batch (6-10 servings), and it reheats well from both the fridge and freezer. Just thaw in the fridge and reheat with a splash of water to keep it from drying out. Fun fact: Cooling and reheating rice increases its resistant starch, making it even easier to digest and triggering a lower glycemic response, too.

If you try this flexible meal prep staple, we’d love to see how you customize it and build complete meals around it. Tag us on Instagram @previnex!