Meal Prep Burrito Bowl Base (Printable Version)

Customizable burrito bowl base with rice, beans, protein, and veggies. Ideal for weekly meal prep with separate component storage.

# Ingredient List:

→ Grains

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

→ Beans

03 - 1 can (15 oz) black beans or pinto beans, drained and rinsed

→ Protein

04 - 2 chicken breasts, cooked and chopped
05 - or 1 pound ground beef or turkey, cooked and seasoned
06 - or 14 oz firm tofu, pressed and cubed

→ Vegetables

07 - 1 red bell pepper, diced
08 - 1 cup corn kernels, fresh frozen or canned
09 - 1 cup cherry tomatoes, halved
10 - 1/2 red onion, finely diced
11 - 1 cup shredded lettuce or chopped romaine

→ Toppings

12 - 1 cup shredded cheddar cheese or Mexican cheese blend
13 - 1/2 cup salsa or pico de gallo
14 - 1/2 cup sour cream or Greek yogurt
15 - 1 avocado, sliced or mashed
16 - 1/4 cup fresh cilantro, chopped
17 - Lime wedges for serving

→ Seasonings

18 - 1 tablespoon olive oil
19 - 1 teaspoon ground cumin
20 - 1 teaspoon chili powder
21 - 1/2 teaspoon smoked paprika
22 - Salt and pepper to taste

# Directions:

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, then cook in a skillet with olive oil until fully cooked and chop. For ground meat: brown in 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 skillet with a splash of olive oil, cumin, and chili powder for 2 to 3 minutes to warm through and develop flavor.
04 - Chop all vegetables including bell pepper, tomatoes, onion, and lettuce. Prepare all toppings including cheese, salsa, sour cream, avocado, and cilantro.
05 - Divide rice, beans, protein, and vegetables into 4 airtight containers, keeping each component separate to maintain freshness and texture. Store toppings in separate small containers.
06 - Reheat base components as desired, then top with fresh vegetables and remaining toppings just before eating.

# Expert Advice:

01 -
  • Each component stays fresh and vibrant because you store them separately, so your Thursday lunch tastes just as good as Monday.
  • You can swap proteins, go vegetarian, add extra heat, or skip the cheese without rewriting the whole plan.
  • Prepping once gives you four satisfying meals that feel restaurant-quality, not leftover-tired.
  • It's faster than deciding what to make every single day, and your future self will actually thank you.
02 -
  • Never store avocado or lettuce with the hot components, or you will open your container to a sad, wilted mess.
  • If your rice seems dry by midweek, sprinkle a tiny bit of water on it before reheating and cover it so it steams back to life.
  • Seasoning the beans separately is not optional—it's the difference between filler and flavor.
03 -
  • Label your containers with the day of the week so you know which one to grab, and it feels a little more official.
  • Add the lime juice right before eating, not during prep, or everything will taste pickled by Wednesday.
  • If you get bored midweek, turn one bowl into a quesadilla or wrap it in a tortilla for variety without extra work.
Go Back