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High Protein Ground Beef Meal Prep Bowls

Seasoned taco beef, brown rice, black beans and corn layered into five grab-and-go bowls — 46g protein each.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 5 bowls
Course: Lunch, Meal Prep
Cuisine: Mexican-inspired
Calories: 606
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lbs 93% lean ground beef
  • 1 tablespoon olive oil
  • 1 medium yellow onion finely diced
  • 4 cloves garlic minced
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper optional
  • 1/3 cup water or beef broth
  • 3 cups cooked brown rice about 1 cup dry
  • 1 can (15 oz) black beans drained and rinsed
  • 1 cup frozen corn kernels thawed
  • 1 cup shredded sharp cheddar or Mexican-blend cheese
  • 1/2 cup salsa or pico de gallo for serving
  • 1/3 cup plain Greek yogurt for serving
  • 1/4 cup chopped fresh cilantro for serving
  • Lime wedges for serving

Equipment

  • Large, deep skillet or Dutch oven

Method
 

  1. Cook the rice: Cook 1 cup dry brown rice with 2 cups water or chicken broth and a pinch of salt (about 40 minutes if starting from dry). Fluff with a fork and set aside.
  2. Brown the beef: Heat olive oil in a large, deep skillet over medium-high heat. Cook diced onion 3-4 minutes until softened. Add ground beef, breaking into small crumbles, and cook 6-8 minutes until no pink remains and edges are browning.
  3. Bloom the spices: Add minced garlic to the center of the pan and cook 30 seconds until fragrant. Sprinkle chili powder, cumin, smoked paprika, oregano, salt, black pepper, and cayenne over the beef, stir, and cook 1 minute.
  4. Simmer: Pour in water or beef broth, scraping up browned bits. Reduce heat to medium-low and simmer 5 minutes until most liquid has cooked off and beef is coated in a glossy sauce. Taste and adjust salt.
  5. Add beans and corn: Stir in drained black beans and corn. Cook 3-4 minutes until heated through. Remove from heat.
  6. Assemble: Divide rice among five meal prep containers (about 1/2 cup each). Top with beef mixture and sprinkle with shredded cheese while hot so it melts.
  7. Pack toppings separately: Portion salsa, Greek yogurt, cilantro, and lime wedges into small containers. Cool bowls completely before sealing.

Notes

Nutrition per serving (before optional toppings): 606 calories, 46g protein, 54g carbohydrates, 28g fat, 10g fiber, 780mg sodium. Refrigerate in airtight containers 4-5 days; reheat in the microwave 90 seconds to 2 minutes, stirring halfway, with a splash of water if the rice looks dry. Freeze the beef-rice-bean base (without cheese or fresh toppings) up to 3 months; thaw overnight in the fridge before reheating. Swap ground beef for 93% lean ground turkey with the same seasoning and timing.