High Protein Beef Taco Bowl Meal Prep - The Perfect Meal For Bulking.
This high protein and highly nutritious meal prep are beyond flavourful and incredibly filling. It’s effortless to put together, and I’ve taken extra measures to reduce costs, especially with today’s prices.
Beef Taco Bowl Meal Prep
Ingredients
Corn Salsa
- 400 g Corn Kernels Drained
- 2 Tomatoes Diced
- ½ Red Onion Diced
- 1 Jalapeño Diced
- 10 g Coriander (Cilantro) Chopped
- 2 Limes Juiced
- Salt To Taste
Spiced Beef Mix
- 10 ml Olive Oil
- 750 g Beef Mince (Ground Beef)
- 4 g Ground Cumin
- 1 g Dried Oregano
- 4 g Smoked Paprika
- 2 g Chilli Powder
- 180 ml Beef Stock
- 3 Spring Onions (Scallions) Sliced
- Salt To Taste
Remaining Ingredients
- 400 g Black Beans Drained & Rinsed
- 120 g Cheddar Cheese Grated
- 350 g Basmati Rice Washed
- 700 ml Cold Water
- 3 Spring Onions (Scallions) Sliced
- Sriracha Mayonnaise Garnish
- Salt & Pepper
Method
Salsa
- Place a medium pan over medium-high heat. Add the drained corn kernels and toast for 2-3 minutes, or until lightly charred and nutty. Remove from the heat and place into a bowl to cool.
- Once cooled, add the tomatoes, red onion, jalapeño, coriander, and lime juice to the same bowl. Mix well and adjust seasoning if necessary. Store in the fridge until ready to serve.
Rice
- In a large saucepan, add the washed rice, cold water, and salt to taste. Stir to prevent clumping and bring to a boil. Cover with a lid, reduce the heat to low, and cook for 14 minutes, undisturbed.
- Turn off the heat and leave the lid on for a final 4 minutes to finish steaming. Remove the lid, fluff with a fork or spatula, and let cool slightly.
Beef Taco Mix
- Place a large pan over medium-high heat. Once hot, add the oil and beef mince and fry for 6-7 minutes, breaking it apart as it cooks, until browned all over and cooked through to an internal temperature of at least 71°C (160°F).
- Add the spice mix, white root spring onion, and seasoning to taste. Mix to combine and cook for 1 minute. Pour in the beef stock, bring to a boil, then reduce the heat to medium and cook for 2-3 minutes, or until slightly thickened. Remove from the heat.
Serving
- Divide all components across 5 meal prep containers. The best formation is rice, cheese, beef mix, corn salsa, and black beans. Garnish with green stem spring onion and sriracha mayonnaise. Dig in.
Chef's Tips
Toast the corn dry, without oil — that direct contact with the hot pan is what gives it the lightly charred, nutty flavour, and adding oil just steams it instead.Break the beef mince up finely as it browns so the spice mix coats every surface evenly, rather than clumping around a few larger chunks.Keep the salsa's fresh ingredients (tomato, onion, lime, coriander) separate from the components you're freezing — they hold their texture far better made fresh a day or two before eating than sitting in the fridge or freezer for the full week.
Storage & Reheating
The beef mix and rice both keep well in the fridge for up to 4 days, or in the freezer for up to 3 months in separate airtight containers. The corn salsa, cheese, and sriracha mayo are all best kept fresh — the salsa's tomato and onion will turn watery after a few days and won't freeze well, the cheese can turn grainy once frozen and thawed, and the sriracha mayo will split in the freezer. Reheat the beef and rice in the microwave or a pan until piping hot, then top with the salsa, cheese, and sriracha mayo just before eating.
Serving 650gCalories 939.7kcalCarbohydrates 99.3gProtein 61.4gFat 33gSaturated Fat 12.4gPolyunsaturated Fat 4.72gMonounsaturated Fat 11.97gTrans Fat 0.8gCholesterol 158.1mgSodium 721mgPotassium 1364.3mgFiber 12.9gSugar 5.9gVitamin A 407.8IUVitamin C 28.02mgCalcium 312.9mgIron 10.8mg
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Beef Taco Bowl Meal Prep Storage Instructions
Store in the fridge for up to 5 days and the freezer for up to 4 months, both held in airtight containers. Thaw overnight in the refrigerator before reheating from frozen.
Beef Taco Bowl Meal Prep Reheating Instructions
To reheat, place in the microwave for 2-3 minutes in 1-minute bursts. All the ingredients are great to reheat, including the salsa, depending on how it’s been stored. Alternatively, the dish can be reheated in a pan over medium heat. If you reheat this way, you’ll need to mix everything well.
Watch How To Make The Recipe
Did You Like This Recipe?
Please take a second to leave a comment and rating below, and I’ll get back to you as soon as possible.
Very tasty! Thanks for the healthy recipes with very easy to follow videos.
Great to hear! Glad you enjoyed it.
I make this every week now, very glad I found your YouTube and website, has been a bug time-saver while in college
That’s awesome! Glad you’ve been enjoying it and it’s helping you out.
Another exquisite recipes! Those chargrilled sweetcorn with tomatoes, onions, coriander and jalapeño taste amazing. Together with rice the beff mince cheese and bean O.M.W! I couldn’t resist to wait for my lunch break 😂 I had to eat some straight away 😅. Thank you
Thank you, Frank. Great to hear you enjoyed it.
I really enjoyed the corn and salsa but I found the beef a bit bland. Next time I think it will take a lot more spice as I followed weights and measures to a t and it had no real flavour from the spice at all.
Hi Tania, I appreciate your honesty. I wanted to ask, are your spiced fresh? The beef has an incredible flavour with the weight provided. If you’re spices are not fresh, the flavour is drastically reduced.
Hi Chef,
What meat blend are you using to achieve ~77g of protein per portion? When I divide up my portions using 800g’s of 85-15 ground beef, my calculated macro’s are only 47g of protein per portion (including everything in the recipie). For cheese, I use 140g of marble cheddar, and I use 19fl Oz of black beans. am I missing something in the recipie or my calculations?
It is a really tasty recipie and I still enjoyed it very much!! Looking forward to trying more mealprep stuff, probably something breakfast related 🙂
Hi Chief,
I had the same problem I only have 45g of protein per serving and not 77g how can I achieve it please
I’ll be updating the macro amounts for all these recipes. I can’t guarantee the accuracy of this one as I had outdated software. Please bear with me and I’ll have it updated.
Same
I ate this every night for a week, it was one of the yummiest beef meals I’ve prepped! So glad I found your page as a college student getting by with homemade meals on a budget. Thanks for being a LIFESAVER!!
Thats awesome to hear! Glad you enjoyed it