Meal Prep Burrito Bowl Base (Printer version)

Versatile burrito bowl base with rice, beans, protein, and crisp vegetables. Ideal for preparing ahead.

# What You'll Need:

→ Grains

01 - 2 cups cooked white or brown rice

→ Beans

02 - 1 can (15 oz) black beans or pinto beans, drained and rinsed

→ Protein

03 - 2 chicken breasts, cooked and chopped
04 - or 1 lb ground beef or turkey, cooked and seasoned
05 - or 14 oz firm tofu, pressed and cubed

→ Vegetables

06 - 1 red bell pepper, diced
07 - 1 cup corn kernels
08 - 1 cup cherry tomatoes, halved
09 - 1/2 red onion, finely diced
10 - 1 cup shredded lettuce or chopped romaine

→ Toppings

11 - 1 cup shredded cheddar or Mexican cheese blend
12 - 1/2 cup salsa or pico de gallo
13 - 1/2 cup sour cream or Greek yogurt
14 - 1 avocado, sliced or mashed
15 - 1/4 cup fresh cilantro, chopped
16 - Lime wedges for serving

→ Seasonings

17 - 1 tablespoon olive oil
18 - 1 teaspoon ground cumin
19 - 1 teaspoon chili powder
20 - 1/2 teaspoon smoked paprika
21 - Salt and pepper to taste

# Directions:

01 - Cook rice according to package instructions. Fluff with a fork and allow to cool slightly before storing.
02 - For chicken: season with cumin, chili powder, smoked paprika, salt, and pepper, then cook in a skillet with olive oil until fully cooked and chop. For ground meat: brown in a skillet with olive oil and seasonings until cooked through, then drain excess fat. For tofu: toss cubes in olive oil and seasonings, then pan-fry until golden on all sides.
03 - Sauté beans in a skillet with a splash of olive oil, cumin, and chili powder for 2-3 minutes until warmed through and seasoned.
04 - Dice bell pepper, measure corn kernels, halve cherry tomatoes, dice red onion, shred lettuce, chop cilantro, and slice avocado. Arrange all toppings in separate small containers.
05 - Divide rice, beans, protein, and vegetables evenly into 4 airtight containers, storing each component separately to maintain freshness and prevent flavor transfer.
06 - Reheat base components as desired, then layer fresh vegetables and toppings just before eating. Squeeze lime wedges over bowl and add salsa, sour cream, cheese, and cilantro to taste.

# Expert Advice:

01 -
  • You prep everything once on Sunday and eat like you cooked fresh all week long.
  • Each component stays in its own container, so the lettuce stays crisp and the avocado doesn't turn brown before you eat it.
  • Endless customization means you're never bored and can adjust for dietary preferences without starting from scratch.
02 -
  • Pressing tofu before cooking isn't optional if you want it to crisp up rather than turn into crumbly disappointment, so grab a tofu press or wrap it in towels and place something heavy on top for at least 15 minutes.
  • Storing wet ingredients like tomatoes or salsa in the same container as dry rice will turn everything into mush by day three, no matter how airtight your container claims to be.
03 -
  • Cooking your protein and beans with the exact seasonings you'll eat them with means you can skip sauce if you want to, or add it freely without worrying about over-seasoning.
  • Invest in quality airtight containers because cheap ones don't seal properly, and you'll watch your carefully prepped bowls get soggy or dry out unexpectedly.
Return