Meal Prep Burrito Bowl Base (Print Version)

Versatile bowl base with rice, beans, protein, and crisp veggies for easy custom meals

# 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 tbsp olive oil
18 - 1 tsp ground cumin
19 - 1 tsp chili powder
20 - 1/2 tsp smoked paprika
21 - Salt and pepper to taste

# How to Make It:

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. Cook in a skillet with olive oil until fully cooked, then chop. For ground meat: Brown in a skillet with olive oil and seasonings until fully cooked, then drain excess fat. For tofu: Toss cubes in olive oil and seasonings, then pan-fry until golden brown.
03 - Sauté beans in a skillet with a splash of olive oil, cumin, and chili powder for 2 to 3 minutes to warm through and season evenly.
04 - Dice red bell pepper, halve cherry tomatoes, finely dice red onion, shred lettuce, and chop fresh cilantro. Slice or mash avocado just before assembly.
05 - Divide cooked rice, seasoned beans, prepared protein, and fresh vegetables into 4 separate airtight containers. Store toppings including cheese, salsa, sour cream, and cilantro in small individual containers to maintain freshness and separation.
06 - Reheat base components as desired, then layer with fresh vegetables and toppings just before serving. Serve with lime wedges on the side.

# Additional Tips::

01 -
  • Each component stays fresh and crisp because nothing gets soggy sitting in sauce for three days.
  • You can swap proteins, skip the cheese, add extra veggies, and still have a completely satisfying meal every single time.
  • It takes less than an hour to set up lunches that taste better than anything you'd grab on the go.
02 -
  • Let the rice cool completely before sealing the containers or you'll end up with a soggy, steamy mess by day two.
  • Press tofu for at least 15 minutes if you're using it, otherwise it stays spongy and won't crisp no matter how hot your pan is.
  • Store avocado separately and slice it fresh each day, or toss cubes with lime juice to slow the browning.
03 -
  • Season each component separately so every layer has its own flavor instead of relying on the toppings to do all the work.
  • Invest in glass containers with divided sections if you meal prep often, it keeps everything tidy and makes reheating so much easier.
  • Double the seasoning on your protein because flavors mellow in the fridge and you want them to still taste vibrant by Thursday.
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