Meal Prep Burrito Bowl Base (Print Version)

Build a fresh burrito bowl base with grains, beans, proteins, and crisp vegetables prepared separately for easy assembly.

# What You Need:

→ Grains

01 - 2 cups cooked white or brown rice, or quinoa

→ 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 1 block (14 oz) firm tofu, pressed and cubed

→ Vegetables

06 - 1 red bell pepper, diced
07 - 1 cup corn kernels, fresh frozen or canned
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 tablespoon olive oil
18 - 1 teaspoon ground cumin
19 - 1 teaspoon chili powder
20 - 1/2 teaspoon smoked paprika
21 - Salt and pepper to taste

# Directions:

01 - Cook rice according to package instructions. Fluff with fork and allow to cool slightly before portioning.
02 - For chicken: season with cumin, chili powder, smoked paprika, salt, and pepper. Pan-sear in skillet with olive oil until fully cooked, then chop. For ground meat: brown in skillet with olive oil and seasonings until cooked through, draining excess fat. For tofu: toss cubes in olive oil and seasonings, then pan-fry until golden brown.
03 - Warm beans in skillet with splash of olive oil, cumin, and chili powder for 2 to 3 minutes until heated through and seasoned.
04 - Dice bell pepper, halve cherry tomatoes, finely dice red onion, and shred lettuce. Chop cilantro and cut avocado. Prepare all remaining toppings in separate small containers.
05 - Divide rice, beans, cooked protein, and prepared vegetables into 4 airtight containers, keeping each component separate to maintain freshness and texture. Store toppings in individual small containers.
06 - Reheat base components as desired. Add fresh vegetables and toppings immediately before serving for optimal freshness and flavor.

# Expert Advice:

01 -
  • Four days of lunch sorted in under an hour means you'll actually stick to your plans instead of abandoning them by Wednesday.
  • Each component stays crisp and flavorful because you assemble everything fresh, right before eating—no soggy rice or wilted lettuce.
  • Customization is built in, so whether you're feeding a vegetarian friend or yourself on a no-cheese week, the bowl adapts without fuss.
02 -
  • The golden rule of meal prep bowls is that wet ingredients and raw vegetables cannot share a container if you want to eat them later in the week—salsa and lettuce together for three days equals sadness.
  • Freezing the assembled containers works if you're planning further ahead, but thawing releases moisture, so freeze components separately and assemble after thawing for best results.
03 -
  • Cool your rice completely before storing or it will steam itself into mush inside the airtight container—patience here actually pays off.
  • If your lettuce starts wilting before you've finished the bowls, submerge it in ice water for five minutes and pat it completely dry; it rebounds like magic.
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