Meal Prep Burrito Bowl Base (Print Version)

Versatile bowl base with rice, protein, beans, and vegetables for easy weekly meal prep

# What You'll Need:

→ Grains

01 - 2 cups cooked white or brown rice, or quinoa for gluten-free option

→ Beans

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

→ Protein

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

→ Vegetables

04 - 1 red bell pepper, diced
05 - 1 cup corn kernels, fresh, frozen, or canned
06 - 1 cup cherry tomatoes, halved
07 - 1/2 red onion, finely diced
08 - 1 cup shredded lettuce or chopped romaine

→ Toppings

09 - 1 cup shredded cheddar or Mexican cheese blend
10 - 1/2 cup salsa or pico de gallo
11 - 1/2 cup sour cream or Greek yogurt
12 - 1 avocado, sliced or mashed
13 - 1/4 cup fresh cilantro, chopped
14 - Lime wedges for serving

→ Seasonings

15 - 1 tablespoon olive oil
16 - 1 teaspoon ground cumin
17 - 1 teaspoon chili powder
18 - 1/2 teaspoon smoked paprika
19 - Salt and pepper to taste

# How to Make It:

01 - Cook rice according to package instructions. Fluff with a fork and let cool slightly before dividing into containers.
02 - Season chicken breasts with cumin, chili powder, smoked paprika, salt, and pepper. Cook in a skillet with olive oil over medium-high heat until fully cooked through, approximately 6-8 minutes per side. Chop into bite-sized pieces. Alternatively, brown ground meat with seasonings in a skillet until fully cooked, then drain excess fat. For tofu, toss pressed cubes in olive oil and seasonings, then pan-fry until golden on all sides.
03 - Sauté drained beans with a splash of olive oil, cumin, and chili powder for 2-3 minutes over medium heat to warm through and infuse seasonings.
04 - Dice bell pepper, corn kernels, cherry tomatoes, and red onion. Shred lettuce, chop cilantro, slice avocado, and portion salsa, sour cream, and cheese into separate small containers.
05 - Divide cooked rice, seasoned beans, cooked protein, and fresh vegetables into 4 airtight containers, storing each component separately to maintain individual freshness and prevent flavor blending. Keep toppings in separate small containers.
06 - Reheat base components as desired, then top with fresh vegetables and stored toppings just before consumption. Serve with lime wedges.

# Additional Tips::

01 -
  • Mix and match components throughout the week so Monday's bowl feels totally different from Thursday's, even though you prepped everything at once.
  • Each ingredient stays crisp and separate until you're ready to eat, unlike sad mixed containers that turn soggy by Wednesday.
  • One batch feeds you for days while tasting fresh and intentional every single time.
02 -
  • Store lettuce completely separately or it becomes a sad, wilted disappointment by day two—add it fresh right before eating, always.
  • Halve your cherry tomatoes instead of leaving them whole so they don't roll around and create a juice situation at the bottom of your container.
03 -
  • Season your beans and protein generously—cold food needs bolder flavors than hot food, so taste as you go and adjust before storing.
  • Keep your avocado slicing for the morning of or day-of eating, since it browns quickly; store the pit with leftover avocado to slow browning if you have extra.
Go Back