Ground beef and rice bowls
35 min · 55 g protein · 552 cals / serving
The meal-prep bowl the fitness world eats on repeat: savory lean beef cooked down with a full pound of kale, spooned over fluffy white rice and finished with hot sauce and a jammy egg. Simple enough to make every week, with the greens doing most of the volume.
Ingredients
Rice
- 1 cup jasmine rice, rinsed
- 1 1/3 cups bone broth, chicken or beef, or water
Beef and greens
- 1 1/2 lb ground beef (97% lean)
- 1 medium onion, diced
- 4 cloves garlic, minced
- 2 tsp paprika, smoked if you have it
- 1/2 tsp onion powder
- 2 tbsp reduced sodium soy sauce
- 1 lb kale, chopped, tough stems removed (2 large bunches or a 1 lb bag)
- 1/2 tsp salt
- 1/2 tsp black pepper
To serve
- 4 eggs (optional)
- 2–3 tbsp hot sauce, to taste
- 2 green onions, sliced
Steps
- Bring the rice and bone broth to a boil in a saucepan, cover, turn the heat to low and cook 15 minutes. Take it off the heat and leave it covered for 5 minutes, then fluff with a fork.
- Meanwhile, brown the beef in a large, deep skillet or wide pot over medium-high heat, breaking it into small pieces, 6–8 minutes, until no pink remains and it reads 160°F. Add the onion and cook 4 minutes, until soft, then the garlic, paprika and onion powder for 30 seconds.
- Add the soy sauce, then the kale a few handfuls at a time with a splash of water, stirring until each batch wilts before adding the next, 5–6 minutes in all. Season with the salt and pepper and taste; it should be well seasoned.
- Lower the eggs into simmering water for 7 minutes for jammy yolks, or 10 minutes for yolks fully set at 160°F, then cool them in cold water and peel. Divide the rice and the beef between four bowls or containers, top each with a halved egg, green onion and hot sauce.
Good to know
How long does it keep?
Four days in the fridge in sealed containers. Keep the eggs whole and peel them the day you eat them, and add the hot sauce after reheating.
Can I use other greens?
Spinach wilts in a minute and disappears into the beef; shredded cabbage or chopped broccoli hold up better through a week of reheating. Use about the same weight.
Alternative
Per
- Calories
- 119
- Protein
- (42%)
- 12 g
- Fat
- (23%)
- 3 g
- Carbohydrates
- (35%)
- 11 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 281 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 2208 kcal goes into the pot and 2107 g of ingredients comes out as about 1850 g of food: 119 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.