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High Protein Ground Beef and Broccoli Meal Prep - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds lean ground beef (90% or leaner)
  • 6 cups broccoli florets (fresh or frozen)
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
  • 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon oyster sauce (optional for depth)
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 tablespoon sesame oil
  • 1–2 teaspoons sriracha or chili-garlic sauce (optional, for heat)
  • 1 teaspoon cornstarch mixed with 2 tablespoons water (slurry, to thicken)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes (optional)
  • 1 tablespoon neutral oil (avocado or olive oil) for cooking
  • Cooked base of choice: 3–4 cups cooked rice, quinoa, or cauliflower rice
  • Garnishes: sliced green onions, toasted sesame seeds, lime wedges (optional)

Method
 

  1. Prep your base: Cook rice, quinoa, or cauliflower rice according to package directions. Fluff and set aside.
  2. Steam or blanch the broccoli: Steam broccoli for 3–4 minutes until crisp-tender, or blanch in boiling water for 2 minutes and drain. Don’t overcook; it will finish in the pan.
  3. Make the sauce: In a small bowl, combine soy sauce, oyster sauce, vinegar, sesame oil, sriracha (if using), black pepper, and the cornstarch slurry. Stir well.
  4. Sauté aromatics: Heat the neutral oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until soft. Stir in garlic and ginger for 30 seconds until fragrant.
  5. Brown the beef: Add the ground beef. Break it up with a spatula and cook 5–7 minutes until browned. If there’s excess fat, drain it off.
  6. Season the meat: Sprinkle in red pepper flakes if using. Stir so the spices coat the beef evenly.
  7. Add the sauce: Pour the sauce over the beef. Stir and let it simmer 1–2 minutes until slightly thickened and glossy.
  8. Fold in the broccoli: Add the steamed broccoli to the pan. Toss to coat and heat through for another 1–2 minutes. Adjust seasoning with a splash more soy sauce or a pinch of salt if needed.
  9. Assemble meal prep bowls: Divide your base into 4–5 containers. Spoon the beef and broccoli mixture on top. Finish with green onions, sesame seeds, and a squeeze of lime.
  10. Cool and store: Let containers cool uncovered for 15–20 minutes before sealing and refrigerating.