Meal Prep Burrito Bowl Base (Print Version)

Versatile bowl base with rice, beans, protein, and colorful vegetables for easy assembly.

# What You'll 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 boneless chicken breasts, cooked and chopped
04 - or 1 pound 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, 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 ripe 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 black pepper to taste

# How to Make It:

01 - Cook the rice according to package instructions. Fluff with a fork and let 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 through, then chop into bite-sized pieces. 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 on all sides.
03 - Heat beans in a saucepan with a splash of olive oil, ground cumin, and chili powder for 2 to 3 minutes until warmed through and well seasoned.
04 - Wash and chop all vegetables into uniform, bite-sized pieces. Dice the bell pepper, halve the cherry tomatoes, finely dice the red onion, shred the lettuce, and measure out the corn kernels.
05 - Divide rice, beans, protein, and vegetables evenly into 4 airtight meal prep containers, keeping each component separate to maintain freshness and prevent sogginess. Store toppings including cheese, salsa, sour cream, avocado, and cilantro in separate small containers.
06 - Reheat base components as desired in the microwave or stovetop. Top with fresh vegetables and toppings just before eating. Serve with lime wedges on the side.

# Additional Tips::

01 -
  • Four different proteins mean you can feed vegetarians, meat-lovers, and adventurous eaters from the same base without cooking four separate meals.
  • Storing everything separately keeps vegetables crisp and toppings fresh all week instead of getting soggy by Wednesday.
  • You can eat the same bowl three different ways depending on your mood—some days loaded with cheese, other days keeping it light with just salsa and cilantro.
02 -
  • If you don't drain and rinse your canned beans thoroughly, they'll release a starchy liquid that makes everything in the container get mushy and gray by day three, so really commit to that rinse.
  • Store avocado slices separately and add them literally right before eating because they brown faster than you'd think, and brown avocado tastes like disappointment.
  • Keeping wet ingredients away from dry ingredients is the entire secret to meal prep that doesn't turn into mush—respect the separation or everything falls apart.
03 -
  • Invest in quality airtight containers because they're genuinely the difference between meal prep that stays fresh and meal prep that you eventually throw away out of guilt.
  • Cook your grains a touch firmer than normal since they'll soften slightly as they sit in the fridge and reheat throughout the week.
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