High Protein Ground Beef and Broccoli Meal Prep (Under $3 Per Serving)
Ground beef and broccoli come together in under 30 minutes for a satisfying, high-protein meal that costs less than $3 per serving. This no-fuss dinner is perfect for meal prepping and tastes even better after a night in the fridge as flavors meld.
Equipment
- large skillet
- slotted spoon
- wooden spoon
- sheet pan
- meal prep containers
Ingredients
- 1.5 lbs lean ground beef (90/10 or 93/7)
- 4 cups fresh broccoli florets
- 3 cloves garlic, minced
- 2 tablespoons olive oil, divided
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons soy sauce or tamari
- 1 tablespoon balsamic vinegar
Instructions
- Step 1: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add ground beef in chunks and let it sit untouched for 2-3 minutes to develop a golden crust, then break apart and cook until no pink remains, about 5-7 minutes total.
- Step 2: Transfer cooked beef to a clean bowl using a slotted spoon, leaving fat in the pan. Season beef with salt, black pepper, and garlic powder.
- Step 3: Add remaining tablespoon of oil to the skillet over medium-high heat. Add minced garlic and cook for 30 seconds until fragrant, then add broccoli florets. Let cook undisturbed for 2 minutes to get color, then stir and continue cooking 3-4 minutes until tender-crisp.
- Step 4: Return cooked beef to skillet with broccoli. Add soy sauce and balsamic vinegar, plus red pepper flakes if using. Toss everything together and cook for 1 minute. Taste and adjust seasoning.
- Step 5: Spread mixture on a sheet pan to cool for about 10 minutes, then portion into meal prep containers once room temperature.
Notes
Store in airtight glass containers for up to 4 days in the refrigerator. Reheat in microwave (2-3 minutes) or on stovetop with a splash of water. Can be eaten cold straight from the fridge. Nutrition: 28g protein, 8g carbs, 18g fat per serving. Customize by swapping broccoli for cauliflower, green beans, Brussels sprouts, or snap peas. Serve over rice, with cauliflower rice, on a salad, in a sweet potato, or mixed into fried rice.