Meal Prep Burrito Bowl Base (Printable Version)

A base with rice, beans, protein, vegetables, and fresh toppings, designed for easy meal prep and assembly.

# Ingredient List:

→ 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 Prepare:

01 - Cook rice according to package instructions. Fluff with fork and let cool slightly before portioning.
02 - For chicken: Season with cumin, chili powder, smoked paprika, salt, and pepper. Cook in skillet with olive oil until fully cooked, then chop. For ground meat: Brown in skillet with olive oil and seasonings until fully cooked, drain excess fat. For tofu: Toss cubes in olive oil and seasonings, then pan-fry until golden on all sides.
03 - Sauté beans with splash of olive oil, cumin, and chili powder for 2 to 3 minutes to warm and season thoroughly.
04 - Dice all vegetables with sharp knife on cutting board. Portion fresh cilantro and prepare lime wedges. Keep toppings separate from base components.
05 - Divide rice, beans, protein, and vegetables into 4 airtight containers, storing each component separately to maintain freshness and texture. Transfer toppings into small individual containers.
06 - Reheat base components as desired in microwave or stovetop. Add fresh vegetables and toppings immediately before serving to preserve crispness and flavor.

# Expert Suggestions:

01 -
  • Four days of lunch ready without the monotony of eating the exact same thing every single day.
  • Each component stays fresh because you're storing them apart, so Wednesday's vegetables taste as crisp as Monday's.
  • Customize every bowl to your mood—spicy one day, mild the next, meat one day, plant-based the next.
02 -
  • Store everything in separate containers or your entire week tastes like the first thing you added—the vegetables will wilt, beans will soak into the rice, and by day three you'll have one sad, uniform mush.
  • That rinsing step for canned beans isn't optional; the starchy liquid is why meal prep beans taste so flat and heavy by midweek.
03 -
  • Brown rice actually holds up better through the week than white rice without getting gummy, so if you're prepping for five days instead of four, switch to brown.
  • Toasting your spices in the oil for thirty seconds before adding protein makes the difference between a seasoned bowl and a craveable one.
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