Flavorful & Affordable 5-Day Ground Beef and Cauliflower Rice Meal Prep
Meal prep doesn’t have to be complicated, bland, or expensive. This recipe is a perfect example of a low-calorie, protein-packed, and budget-friendly meal prep option for the week. At just $21.62 (with most ingredients from Walmart), you can prepare five delicious meals that are easy to make and bursting with flavor.
This dish combines seasoned ground beef, hearty cauliflower rice, and cheesy broccoli to create a balanced, satisfying meal you’ll look forward to all week.
Ingredients
For the Ground Beef
• 2 lb 90% lean ground beef – $10.67
• 1 tsp chicken bouillon
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp salt
• ½ tsp black pepper
For the Cauliflower Rice
• 1 white onion, diced – $1.30
• 2 bags frozen cauliflower rice – $2.17 each ($4.34)
• 1 can diced tomatoes – $1.36
• 1 tsp chicken bouillon
• 1 tsp paprika
• 1 tsp garlic powder
• ½ tsp salt
Reduced-fat shredded cheddar cheese (40g per portion) – $2.49
• 1 bag frozen broccoli – $1.16
1. Prepare the Ground Beef
1. Heat a large skillet over medium heat.
2. Add the ground beef and cook until browned, breaking it up into crumbles as it cooks.
3. Season the beef with chicken bouillon, paprika, garlic powder, onion powder, salt, and black pepper. Mix well to ensure all the flavors are incorporated.
4. Once fully cooked, drain any excess fat if necessary. Set aside.
2. Make the Cauliflower Rice
1. Dice the white onion.
2. In another large skillet, spray with olive oil or nonstick spray and sauté the onion over medium heat until translucent, about 3–4 minutes.
3. Add the two bags of frozen cauliflower rice and cook for about 5–7 minutes, stirring occasionally. Or you can microwave before hand and and add to skillet to cut down cooking time.
4. Stir in the canned diced tomatoes (do not drain).
5. Add in shredded cheese and season the mixture with paprika, garlic powder, and salt. Cook for another 5 minutes until well combined and heated through.
3. Cook the Broccoli
1. Steam the frozen broccoli in the microwave or on the stovetop until tender, about 5 minutes. Or microwave as instructed per packaging.
4. Assemble the Meal Prep
1. Divide the ground beef, cauliflower rice, and cheesy broccoli evenly among five meal prep containers.
2. Store the containers in the fridge.
Meal Prep Safety Tips
1. Cool Before Storing: Allow the food to cool for about 30 minutes before sealing and refrigerating to prevent condensation.
2. Storage Time: Store your meal prep containers in the fridge for up to 4 days. If you plan to keep them longer, freeze the meals immediately.
3. Reheating: Reheat in the microwave for 2–3 minutes, stirring halfway through. If frozen, allow the container to thaw in the fridge overnight before reheating.
4. Check Freshness: Always inspect your meals before eating. Discard anything that smells off or has an unusual texture.
With this meal prep, you’re set for the week with tasty, filling meals that don’t break the bank or your calorie goals. Let me know if you try this recipe—I’d love to hear your thoughts and tips for making meal prep even better!