Boy Kibble Bowl
A practical high-protein meal prep bowl featuring ground beef, rice, and customizable sauces that keeps mealtime interesting throughout the week.
Ingredients
Protein Base
- 2 lbs 90/10 lean ground beef or ground turkey for a leaner option
- 1 tsp garlic powder
- 1 tsp onion powder
- to taste Salt and pepper
Carb Foundation
- 3 cups dry white rice sub brown rice for more fiber (add 15 minutes to cook time)
Vegetables
- 2 cups shredded cabbage or broccoli slaw raw, no cooking needed
- 1 piece cucumber, sliced thin
- 1 cup frozen broccoli, steamed or roasted
- optional shredded carrots, baby spinach
Sauce (Choose One Per Day)
- Soy sauce + sesame oil + a little honey
- Salsa + lime juice
- BBQ sauce + a splash of apple cider vinegar
- Greek yogurt + lemon + garlic (tastes like tzatziki)
- Chili crisp + rice vinegar
Crunch Toppings (Optional)
- Sesame seeds
- Crushed tortilla chips
- Crispy fried onions from a can
- Roasted peanuts or sunflower seeds
Instructions
Preparation
- Start the rice: Put the rice in the cooker. If cooking stovetop, bring 6 cups of water to a boil, add 3 cups of rinsed rice, cover, and simmer for 18 minutes.
- Brown the beef in batches: Heat a skillet over medium-high, add the ground beef, season with garlic powder, onion powder, salt, and pepper. Cook for 8-10 minutes until no pink remains, then drain excess fat.
- Prepare the vegetables: Rinse and slice cabbage and cucumbers. Microwave frozen broccoli for four minutes or roast at 400°F for 15 minutes.
- Divide ingredients into containers: Layer rice on the bottom, beef on top, and vegetables on the side. Keep sauce separate until ready to eat.
Notes
Rotate sauces and toppings each day to keep the meal exciting. Store components separately to maintain texture. If you cook a large batch, freeze extra beef and rice for later use.
Nutrition
Serving: 1gCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 5gSodium: 600mgFiber: 5gSugar: 2g
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