Ground Beef, Broccoli and Rice (Meal Prep)

Soy-glazed ground beef, steamed broccoli and white rice split into four containers, ready for the week's lunches. A practical, high-protein meal prep.

Ingredients

• 500 g ground beef (15% fat)
• 80 g (1 small) onion
• 6 g (2 cloves) garlic
• 10 g (2 tsp) olive oil
• 30 g (2 tbsp) soy sauce
• 600 g (1 large head) broccoli
• 600 g cooked white rice
• 5 g (1 tsp) salt
• 1 g (1 pinch) black pepper

Instructions

1. 1

   Have the rice cooked and ready (or use freshly cooked warm rice).

2. 2

   Cut the broccoli into small florets and steam for 4-5 minutes until bright green and still slightly crisp; uncover right away.

3. 3

   Finely chop the onion and mince the garlic. Heat the olive oil in a large pan and cook the onion over medium heat for 4-5 minutes, then the garlic for 1 minute.

4. 4

   Add the ground beef and brown over high heat for 7-8 minutes, breaking up the lumps, until the liquid has evaporated.

5. 5

   Add the soy sauce, salt and pepper and cook, stirring, for 1-2 more minutes.

6. 6

   Divide the rice, beef and broccoli evenly among four containers. Once completely cool, seal and refrigerate for up to 3-4 days; reheat before eating.

Nutrition

Per serving