Ground Beef & Rice Meal Prep (Simple & Healthy) + 4 Easy Recipes

This ground beef meal prep with rice is one of the easiest ways to create healthy, high-protein meals for the week. If you want something simple, filling, and balanced…

this is it!

Cook your base once:

• ground beef

• rice
  

Then build super quick meals around it with different flavors + veggies so you’re not eating the same thing every day.

The Base: Ground Beef + Rice Meal Prep

Ingredients:

• 1 lb ground beef (93/7 recommended)

• 1 cup uncooked white rice

• 1 tsp salt

• ½ tsp pepper

• 1 tsp garlic powder

• 1 tsp onion powder
  

Instructions:

Rice:

1. Rinse rice.

2. Add to rice cooker with 1¼ cups water.

3. Cook on normal setting.
   

Ground Beef:

1. Heat a skillet over medium heat.

2. Add ground beef and break it up.

3. Cook for 7–10 minutes until browned.

4. Drain excess fat if needed.

5. Add seasonings and mix.

Macros for the Base (Beef + Rice)

Split into 4 servings:

Per serving:

• Calories: ~290

• Protein: ~24g

• Carbs: ~32g

• Fat: ~8g

4 Easy Ways to Use It This Week

Each meal uses 1 serving of the base.

Taco Bowl

Add:

• ½ cup fajita veggies (peppers + onions)

• ¼ cup black beans

• ¼ cup salsa
  

Directions:

1. Sauté peppers and onions for 4–5 minutes.

2. Add beef + rice and heat through.

3. Top with beans and salsa.
   

Macros:

• Calories: ~360

• Protein: ~26g

• Carbs: ~44g

• Fat: ~9g

Pizza Bowl

• 1 cup zucchini + spinach

• ¼ cup marinara sauce

• 1 tbsp grated parmesan
  

Directions:

1. Sauté zucchini and spinach until soft.

2. Add beef + rice and marinara.

3. Mix and top with parmesan.
   

Macros:

• Calories: ~350

• Protein: ~25g

• Carbs: ~36g

• Fat: ~10g

Burger Bowl

Add:

• 1 cup shredded lettuce

• ½ cup tomatoes + pickles

• 1 slice cheese

• 1 tbsp ketchup
  

Directions:

1. Heat beef + rice.

2. Add to a bowl with lettuce and veggies.

3. Top with cheese and ketchup.
   

Macros:

• Calories: ~400

• Protein: ~28g

• Carbs: ~35g

• Fat: ~17g

Stir Fry Bowl

Add:

• 1 cup mixed vegetables (broccoli, carrots, peppers)

• 1 tbsp soy sauce

• 1 tsp sesame oil
  

Directions:

1. Sauté vegetables for 4–5 minutes.

2. Add beef + rice and heat through.

3. Stir in soy sauce and sesame oil.

4. Mix and serve.
   

Macros:

• Calories: ~360

• Protein: ~25g

• Carbs: ~37g

• Fat: ~12g

Make It a Full Week of Meals for the Family

If you’re feeding a family or planning ahead for the week, double this recipe and combine it with the shredded chicken meal prep from last week's blog. Having both on hand gives you built-in variety, so you can rotate meals without getting bored or starting from scratch every night. This is one of the easiest ways to stay consistent—and a reminder that eating well doesn’t have to be complicated!