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Best Quick Meal Prep Ground Beef and Rice Bowls

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These quick meal prep ground beef and rice bowls are a lifesaver for busy weeks. With seasoned beef, fluffy rice, and fresh vegetables, they’re a delicious and easy make-ahead meal that tastes great even on day four.

Ingredients

Scale
  • 1 pound ground beef (85/15 lean-to-fat ratio)
  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced (about 1 cup)
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons tomato paste
  • 1/4 cup beef broth
  • 1 1/2 cups long-grain white rice
  • 3 cups water
  • 1/2 teaspoon salt
  • 1 tablespoon butter or olive oil (optional)
  • 2 cups fresh spinach
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup shredded carrots
  • Optional toppings: sliced avocado, hot sauce, Greek yogurt or sour cream, fresh cilantro

Instructions

  1. Rinse the rice under cold water until the water runs clear. In a medium saucepan, combine the rinsed rice, water, and salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
  2. While the rice cooks, heat the olive oil in a large skillet over medium-high heat. Add the ground beef and break it apart with a spatula. Let it cook undisturbed for 2-3 minutes to get a good sear, then break it into smaller pieces. Cook until no longer pink, about 5-6 minutes total. Drain excess fat if needed.
  3. Reduce heat to medium. Add the diced onion and cook for 2 minutes until softened. Add the minced garlic and cook for 30 seconds until fragrant. Sprinkle the cumin, smoked paprika, chili powder, salt, and pepper over the beef. Stir to coat evenly.
  4. Add the tomato paste and stir for 1 minute. Pour in the beef broth and scrape up any browned bits from the bottom of the pan. Let it simmer for 1-2 minutes until the sauce thickens slightly. Taste and adjust seasoning if needed.
  5. While the beef finishes, wash and chop the fresh vegetables. Halve the cherry tomatoes, dice the cucumber, and shred the carrots. Roughly chop the spinach if desired.
  6. Divide the rice evenly among 4-6 meal prep containers (about 3/4 cup per bowl). Top with an equal portion of the seasoned beef (about 1/2 cup per bowl). Add a handful of spinach, cherry tomatoes, cucumber, and shredded carrots to each container. If using avocado, add it fresh on the day of eating.
  7. Let the assembled bowls cool completely on the counter before sealing with lids. Refrigerate for up to 4 days. To reheat, microwave for 2-3 minutes, stirring halfway through. For best texture, remove fresh veggies before microwaving and add them back after.

Notes

For best results, let the beef get a proper sear before breaking it apart. Season in layers for more flavor. Keep components separate in containers to maintain texture. These bowls taste even better on day two or three as flavors meld. For freezing, freeze beef and rice separately and add fresh vegetables after thawing.

Nutrition

Keywords: meal prep, ground beef, rice bowls, quick dinner, easy lunch, make-ahead, healthy

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