Cheap High Protein Ground Beef Meal Prep (5 Days, Budget-Friendly)
A budget-friendly meal prep solution using ground beef that delivers 22+ grams of protein per serving and comes together in 45 minutes on Sunday for five days of satisfying, flavorful meals. No special ingredients or complicated techniques required, just real food that works with real budgets.
Equipment
- Large heavy-bottomed skillet
- wooden spoon
- food containers
- baking sheet
Ingredients
- 1.5 pounds lean ground beef (80/20 blend)
- 2 tablespoons olive oil
- 1 large yellow onion, diced small
- 4 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon black pepper
- 1 teaspoon kosher salt
- 1/2 cup beef broth
- 1 tablespoon soy sauce (optional)
- 2 tablespoons fresh parsley, chopped (optional garnish)
Instructions
- Step 1: Heat olive oil in large skillet over medium-high heat. Add diced onion and cook 4 minutes until softened and caramelized at edges. Add minced garlic and stir for 60 seconds until fragrant.
- Step 2: Add ground beef in single layer, let sit 2 minutes to brown, then break into small pieces with wooden spoon. Cook 6-7 minutes, stirring occasionally, until mostly browned.
- Step 3: Stir in tomato paste and cook 2 minutes. Add smoked paprika, cumin, black pepper, and salt. Cook 1 minute to bloom spices.
- Step 4: Pour in beef broth and soy sauce. Bring to gentle simmer, then reduce heat to low and simmer uncovered 10-12 minutes, stirring every few minutes, until sauce thickens. Taste and adjust seasoning.
- Step 5: Remove from heat and cool to room temperature about 10 minutes. Prepare vegetables (roasted or raw). Divide beef into five containers with vegetables and refrigerate immediately.
Notes
Freezer-friendly: make double batches and freeze half for later. Ground beef reheats beautifully in microwave or stovetop. Add finely diced mushrooms to stretch further and add umami. Layer proteins by serving with cauliflower rice, regular rice, fried egg, or Greek yogurt with lemon and garlic for maximum satiety. Store refrigerated in containers up to 5 days or freeze up to 3 months.