This Ultimate Beef and Rice Meal Prep for Gains is a bulking diet and workout staple. Packed with lean ground beef, hearty brown rice, and roasted veggies, it’s a protein- and carb-rich meal—perfect for gym-goers aiming to fuel muscle growth with a convenient, flavorful dish.
Recipe Tips and Tricks
Use 90% lean beef for a balance of protein and flavor—drain fat to keep it clean. Cook rice in bulk ahead—leftover rice reheats well and saves time. Roast veggies separately—avoids sogginess and ensures even cooking. Season generously—bold flavors keep meal prep exciting. Double the recipe and portion into containers for easy gym diet meals all week.
Why You’ll Love This Recipe
Get ready to stack on the gains with this Ultimate Beef and Rice Meal Prep for Gains—it’s a heavy-hitting champ for your bulking diet and workout routine, and it’s about to become your go-to gym diet meal! This dish is a muscle-building powerhouse: lean ground beef delivers a massive protein punch (26g per 4 oz) to repair and grow those fibers, brown rice piles on complex carbs (45g per cup) to fuel your lifts, and roasted veggies add vitamins and fiber—all cooked into a hearty, flavorful combo that’s perfect for prepping ahead. It’s simple and scalable—cook, roast, and pack—yet offers a satisfying, delicious meal that keeps your bulking goals on lock. Whether you’re fueling post-workout, prepping for a busy week, or just craving a strength boost, this recipe is a bulking beast—tasty, nutrient-packed, and ready to help you dominate the gym!
Ultimate Beef and Rice Meal Prep for Gains
Protein-packed beef and rice—gains fuel.
Ingredients
- 1 ½ lbs lean ground beef (90% lean)
- 2 cups cooked brown rice
- 2 cups broccoli florets
- 1 large sweet potato, peeled and cubed
- 3 tbsp olive oil, divided
- 2 tbsp low-sodium soy sauce
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
Instructions
- Gear Up for Gains: Preheat your oven to 400°F—get it hot for roasting! Grab a skillet, a baking sheet, a cutting board, and a spoon—let’s stack those gains with a big, pumped-up grin!
- Cook the Rice (If Needed): If your rice isn’t ready, rinse 1 cup dry brown rice—simmer in 2 cups water for 40 minutes, fluff, and set aside! These carbs are your energy base—2 cups cooked is perfect!
- Prep the Veggies: Peel and cube your sweet potato into ½-inch pieces—rinse your broccoli florets too! Toss ‘em in a bowl with 2 tablespoons olive oil, ½ teaspoon garlic powder, ½ teaspoon paprika, salt, and pepper—coat ‘em well for roasting!
- Roast the Veggies: Spread the sweet potato and broccoli on a baking sheet—single layer, no crowding! Roast for 20-25 minutes until tender and slightly crisp—flip halfway—these are your nutrient champs!
- Cook the Beef: Heat 1 tablespoon olive oil in your skillet over medium-high—add 1 ½ lbs ground beef and break it up with a spoon! Cook for 7-9 minutes until browned—drain excess fat—protein’s ready!
- Season the Beef: Stir in 2 tablespoons soy sauce, ½ teaspoon garlic powder, ½ teaspoon paprika, salt, and pepper—cook for 2 minutes more! This savory beef is your muscle fuel—taste and tweak!
- Check the Veggies: Pull the veggies from the oven—sweet potatoes should be fork-tender, broccoli crisp-tender! If not, give ‘em 5 more minutes—your carb and vitamin mix is set!
- Assemble the Base: In meal prep containers or bowls, scoop ½ cup cooked brown rice—your carb foundation! This is where your gains start stacking—spread it out!
- Layer It Up: Add a portion of seasoned beef (about ¼-⅓ lb per serving), then pile on roasted sweet potato and broccoli—generous heaps for bulking power! This is your muscle-building combo—load it high!
- Serve and Fuel Up: Dig in—savor the savory beef, nutty rice, and roasted veggies! Pack extras for the gym or enjoy hot—it’s meal prep fuel that rocks. Crush every hearty bite!
Notes
- Drain beef fat—keeps it lean but hearty for your bulking diet!
- Roast veggies right—crowding steams ‘em, and you want that crisp for gains.
- Bulk prep—double it and store for quick meals to stay on your muscle track!
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 444Total Fat 21gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 12gCholesterol 101mgSodium 352mgCarbohydrates 26gFiber 4gSugar 3gProtein 36g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
Ground beef (90% lean) is the protein king—26g per 4 oz, flavorful yet lean. Brown rice provides carbs—45g per cup, nutty and sustaining. Broccoli adds fiber and vitamins—fresh for texture. Sweet potato offers complex carbs—37g per cup, vitamin-rich. Olive oil brings healthy fats—enhances cooking. Soy sauce adds umami—low-sodium for clean eating. Garlic powder and paprika boost flavor—simple, gym-friendly. Salt and pepper enhance everything—essential for balance.
Variations and Substitutions
Swap beef for ground turkey or chicken—turkey’s leaner (22g protein), chicken’s versatile (26g). Use white rice or quinoa instead of brown—white digests faster, quinoa adds protein (8g). Sub broccoli with zucchini or asparagus—similar nutrients, different vibe. Replace sweet potato with white potato or carrots—comparable carbs. Use avocado oil instead of olive oil—same fats, higher smoke point. Swap soy sauce with tamari or skip for less sodium—adjust salt. Add chili flakes or cumin for a spicy twist—tweak to taste.
Storage Options
Store assembled meals in airtight containers in the refrigerator for up to 4-5 days—ideal for gym meal prep! Reheat in the microwave with a splash of water for 1-2 minutes to keep beef juicy, or in a skillet for 5-7 minutes for crispier veggies. Freezes well for up to 2 months; portion into freezer-safe containers—thaw overnight in the fridge before reheating for best texture.
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