Quick Beef and Broccoli Meal Prep — Damn Delicious

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Quick Beef and Broccoli Meal Prep

Everyone’s favorite dish made even easier using ground beef! Comes together in 15 min, prepped for the entire week.

My diet hasn’t been the best this summer.

I’ve basically been eating cheese.

And my doctor said I have high cholesterol.

Now, I’m guzzling down this sangria.

With a takeout favorite of mine.

Except this is a cheater version using hamburger meat.

Saving you on both time and money.

Simply crumble up your ground beef.

Add in your broccoli, your sauce and your desired grain.

Brown rice, barley, quinoa, you name it.

Also, don’t forget that Sriracha drizzle for added heat.

If you’re like me, you’ll carry a bottle of Sriracha in your purse.

Quick Beef and Broccoli Meal Prep

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Everyone’s favorite dish made even easier using ground beef! Comes together in 15 min, prepped for the entire week.


  • 1 cup brown rice
  • 1/4 cup reduced sodium soy sauce
  • 2 tablespoons brown sugar, packed
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 2 teaspoons rice wine vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon Sriracha, optional
  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 12 ounces broccoli florets, cut into 1/2-inch pieces
  • 2 green onions, thinly sliced
  • 1 teaspoon sesame seeds


  1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
  2. In a small bowl, whisk together soy sauce, brown sugar, garlic, ginger, vinegar, sesame oil and Sriracha, if using.
  3. Heat olive oil in a large skillet over medium high heat. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  4. Stir in broccoli, green onions, rice and soy sauce mixture until well combined, allowing to simmer until heated through and the broccoli is tender, about 3-4 minutes.
  5. Place mixture into meal prep containers, garnished with sesame seeds, if desired.

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Why so much water for the brown rice? Normal ratio for Brown is 1:1.25.

It’s typically a 2-1 ratio but as always, you can adjust the amounts as needed to suit your preferences.

Can we use frozen broccoli, I have a ton in my freezer and really need to use it, thanks.

I recommend using fresh for the best results possible! 🙂

Excellent! Just made it with ground turkey and it’s still yummy! I also have plastic take-out bowls, so I portioned them out and froze a couple for later. Grab n Go Lunch! Thanks!

Can you tell me how they came out after being frozen and the process for reheating? Thanks

You let the meal thaw in the fridge. And you can reheat it in the microwave.

I am so excited to see you make beef and broccoli with ground beef. I have always thought about trying to do that.
As I always have ground beef but maybe not steak. Ia m making this ASAP.

Used white rice and tastes great. Will use brown next time. Just didn’t have any in the house. Great for us retired folk!

About what size are the portions? Do you weigh them out?

No, they are not weighed out, but they can be divided up into 4 servings.

This was very easy and delicious! My husband and six-year-old loved it. I left out the Sriracha (because of the little one) and served it with white rice. Reminds me of the Korean beef bowl on this site (also delicious).

I made this last night, did triple everything for my boyfriend and I to both eat over the week. It is absolutely delicious and tastes just as good reheated, which is pretty much impossible with chicken so I really appreciate having a different option.

After plugging it into a calorie/macro calculator, I think yours is way off, at least in terms of protein. Yours says only 11 g protein, even though the 1/4lb beef is usually around 20g or more of protein alone. Brown rice also has a bit. Just wanted to mention that since it seems like a simple mistake.

Agree! It looks delicious, but the calories (all I added up) seem to be way off. I calculated almost 500 calories for 1/4 of the recipe, not the 252 listed. I split the difference and will divide the recipe into 6 servings to make the 300-calorie lunches I need to stick to. Good to know those who made it found it yummy! Will be trying it this week.

Would it make a big difference if I left out the rice vinegar?

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