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Easy Sunday Meal Prep: Best Ground Beef and Rice Bowls

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These easy Sunday meal prep ground beef and rice bowls are a lifesaver for busy weeks. Perfectly seasoned beef, fluffy rice, and your choice of vegetables come together for a delicious and satisfying lunch or dinner that reheats beautifully.

Ingredients

Scale
  • 1 lb (450 g) ground beef (80/20 preferred)
  • 1 cup (200 g) uncooked white rice (long-grain, basmati, or jasmine)
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 cup (240 ml) beef broth (low-sodium recommended)
  • 2 tablespoons tomato paste
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 1 tablespoon olive oil
  • Optional vegetables: about 2 cups total (frozen peas and carrots, bell peppers, corn, etc.)

Instructions

  1. Start the Rice: Rinse 1 cup of white rice under cold water in a fine-mesh strainer until the water runs clear. In a medium saucepan, combine the rinsed rice, 1 cup of beef broth, and 1 cup of water. Bring to a boil over high heat. Reduce heat to low, cover with a tight-fitting lid, and simmer for 18 minutes. Do not lift the lid. Remove from heat and let sit, still covered, for 5 minutes. Fluff with a fork.
  2. Brown the Beef: While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the ground beef and let it cook undisturbed for 3-4 minutes to form a brown crust. Break it up with a wooden spoon and continue cooking until no longer pink, about 5-6 minutes. Use a slotted spoon to transfer the beef to a plate, leaving about 1 tablespoon of rendered fat in the pan.
  3. Sauté the Aromatics: Reduce heat to medium. Add the diced onion to the skillet with the reserved fat. Cook, stirring occasionally, until softened and translucent, about 4 minutes. Add the minced garlic and cook for 30 seconds until fragrant.
  4. Build the Flavor Base: Stir in 2 tablespoons of tomato paste, 1 teaspoon chili powder, 1 teaspoon cumin, and 1 teaspoon smoked paprika. Cook for 1-2 minutes, stirring constantly, until the tomato paste darkens and the spices are fragrant.
  5. Combine and Simmer: Return the cooked ground beef to the skillet. Add 1/2 cup of beef broth (or water) and stir, scraping up any browned bits from the bottom. If using vegetables (like frozen peas and carrots), stir them in now. Bring to a gentle simmer, then reduce heat to low and cook for 5-7 minutes, until the liquid has mostly evaporated. Season with about 1/2 teaspoon salt and 1/4 teaspoon pepper, or to taste.
  6. Assemble the Bowls: Divide the cooked rice evenly among 4-5 meal prep containers. Top each with an equal portion of the seasoned ground beef and vegetable mixture. Let the containers cool completely on the counter (about 20-30 minutes) before sealing with lids and refrigerating.

Notes

Don’t skip rinsing the rice for fluffy texture. Let the beef brown properly without stirring for the best flavor. Season as you go for layered flavor. Cool bowls completely before refrigerating to prevent sogginess. For best texture, slightly undercook the rice by 2 minutes. Reheat with a sprinkle of water if rice seems dry.

Nutrition

Keywords: meal prep, ground beef, rice bowls, easy dinner, Sunday meal prep, healthy lunch, ground beef recipe, rice bowl recipe

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