Ingredients

From our experience, the key to a successful meal prep lies in the ingredients. Here's what you'll need:

• Ground Beef: Opt for 90% lean ground beef, or leaner, for a balance between flavor and health.

• Garlic

• Brown Sugar

• Soy Sauce: Reduced-sodium soy sauce is preferable to manage sodium intake.

• Sesame Oil

• Seasonings: Ground ginger, red pepper flakes, and cracked black pepper enhance the flavor profile.

• Rice: Both white and brown rice work well; choose based on your dietary preferences.

• Vegetables: Steamed broccoli florets or other favorite steamed veggies add nutrition and color.

How To Make Korean Beef Meal Prep Bowls

Step 1: Cook The Ground Beef

Start by heating a large skillet over medium heat. Add the ground beef and minced garlic directly to the pan. We recommend using lean ground beef, about 90% lean, because it offers great flavor with less saturated fat.

Use a spatula or wooden spoon to break the beef into small crumbles. Stir occasionally and cook until the meat is fully browned and no longer pink. This usually takes around 7 to 10 minutes. Make sure to drain any excess fat if needed, especially if you're not using a lean cut.

Step 2: Prepare The Sauce

While the beef is cooking, grab a small mixing bowl and start working on the sauce. Combine brown sugar, low-sodium soy sauce, sesame oil, ground ginger, red pepper flakes, and a pinch of black pepper. This blend gives the dish its signature sweet-savory kick with a little heat.

If you're watching your sugar intake, you can reduce the brown sugar.. Whisk the mixture well until the sugar is fully dissolved and everything is nicely blended. The aroma at this point is already promising.

Step 3: Combine And Simmer

Once the beef is cooked and drained, pour the prepared sauce directly into the skillet. Stir everything together so that each piece of beef is coated with that rich, flavorful sauce. Let it simmer over medium-low heat for about 3 to 5 minutes.

This helps the sauce thicken slightly and soak into the meat. From our experience, simmering even for just a few minutes brings out a deeper umami flavor that elevates the whole dish.

Step 4: Assemble The Bowls

Now it's time to bring everything together. Start with a scoop of rice in each of your meal prep containers. White rice is traditional, but brown rice or even quinoa works well if you're looking to add more fiber and nutrients. Spoon a generous serving of the Korean beef over the rice.

Then, add your veggies. Steamed broccoli is a favorite, but feel free to use what you have. Carrots, snap peas, or even shredded cabbage add great texture and color. Keep the portions balanced: a third protein, a third carbs, a third veggies.

Step 5: Garnish And Store

To finish, sprinkle each bowl with sliced green onions and sesame seeds. These little touches don’t just make your meal look more appetizing; they add freshness and crunch. Let your bowls cool for at least 15–20 minutes before sealing the lids.

This step helps prevent condensation, which can make your food soggy. Store the containers in the fridge, and you’ll have a lineup of delicious, ready-to-go meals to enjoy all week.

Nutrition

Each serving of this Korean beef meal prep bowl offers a balanced mix of macronutrients. The lean ground beef provides high-quality protein, essential for muscle maintenance and repair. The rice offers complex carbohydrates, supplying sustained energy throughout the day.

Including a variety of vegetables ensures a good intake of dietary fiber, vitamins, and minerals. As Registered Dietitians, we emphasize the importance of such balanced meals in maintaining overall health and well-being. This dish also makes a fantastic template for other balanced styles like Mexican meal prep or Japanese meal prep by using similar ingredients with different flavor profiles.

How Long Do Korean Beef Meal Prep Bowls Last?

Korean beef meal prep bowls can be safely stored in the refrigerator for up to four days. Ensure they are kept in airtight containers to maintain freshness. When ready to eat, reheat in the microwave until thoroughly warmed. For optimal taste and texture, it's advisable to consume them within this timeframe.

Tips For Customizing Your Korean Beef Meal Preps

Not every meal prep has to look the same, and that’s part of the fun. Korean beef meal prep bowls are incredibly versatile, which means you can easily tweak them to fit your taste preferences, dietary goals, or whatever ingredients you have on hand. Here are a few simple ways to make this dish your own:

• Protein Variations: Swap ground beef with ground turkey, chicken, or tofu for different protein options.

• Low-Carb Option: Replace rice with cauliflower rice to reduce carbohydrate content.

• Vegetable Additions: Incorporate vegetables like bell peppers, zucchini, or spinach for added nutrients.

• Spice Level: Adjust the amount of red pepper flakes to control the heat.

• Gluten-Free: Use tamari or coconut aminos instead of soy sauce to make the dish gluten-free.

This recipe can even be adapted to fit a paleo meal prep routine with just a few substitutions. Simply swap the soy sauce for coconut aminos, skip the brown sugar (or use a small amount of honey), and serve it over cauliflower rice instead of white or brown rice.

Want help building a full week of meals that fit your lifestyle and health goals? Connect with a Registered Health Dietitian through Berry Street and get started with a personalized 7-day meal plan made just for you.

Conclusion

Korean beef meal prep bowls are a perfect example of how meal prep can be simple, flavorful, and flexible. With just a few core ingredients, some easy steps, and a little prep time, you can create a balanced meal that supports your health goals and actually tastes good.

Whether you're looking for a quick lunch, a post-workout dinner, or just want to try something new, this recipe is a great place to start.

Ready to take your meal planning to the next level? Find a Registered Dietitian covered by insurance with Berry Street, and let us help you build a plan that works for you.