Meal Prep Burrito Bowl Base (Printable Version)

Versatile bowl base with rice, beans, protein, and toppings for easy weekly prep

# What You'll Need:

→ Grains

01 - 2 cups cooked white or brown rice

→ Beans

02 - 1 can (15 oz) black beans or pinto beans, drained and rinsed

→ Protein

03 - 2 chicken breasts, cooked and chopped
04 - 1 lb ground beef or turkey, cooked and seasoned
05 - 14 oz firm tofu, pressed and cubed

→ Vegetables

06 - 1 red bell pepper, diced
07 - 1 cup corn kernels
08 - 1 cup cherry tomatoes, halved
09 - 1/2 red onion, finely diced
10 - 1 cup shredded lettuce or chopped romaine

→ Toppings

11 - 1 cup shredded cheddar or Mexican cheese blend
12 - 1/2 cup salsa or pico de gallo
13 - 1/2 cup sour cream or Greek yogurt
14 - 1 avocado, sliced or mashed
15 - 1/4 cup fresh cilantro, chopped
16 - Lime wedges, for serving

→ Seasonings

17 - 1 tablespoon olive oil
18 - 1 teaspoon ground cumin
19 - 1 teaspoon chili powder
20 - 1/2 teaspoon smoked paprika
21 - Salt and pepper, to taste

# Directions:

01 - Prepare rice according to package instructions. Fluff with a fork and allow to cool slightly before dividing into containers.
02 - Select one protein option: For chicken, season with cumin, chili powder, smoked paprika, salt, and pepper, then cook in a skillet with olive oil until fully cooked and chop into bite-sized pieces. For ground meat, brown in a skillet with olive oil and seasonings until fully cooked, then drain excess fat. For tofu, toss cubes in olive oil and seasonings, then pan-fry until golden on all sides.
03 - Heat drained beans in a skillet with a splash of olive oil, ground cumin, and chili powder. Warm for 2 to 3 minutes, stirring occasionally, until beans are heated through and seasoned.
04 - Dice bell pepper, halve cherry tomatoes, finely dice red onion, shred lettuce, and chop cilantro. Slice or mash avocado. Keep all vegetables and toppings separate and fresh until assembly.
05 - Divide cooked rice, seasoned beans, prepared protein, and fresh vegetables into 4 airtight containers, keeping each component separate to maintain texture and freshness during storage. Store toppings, cheese, and condiments in small individual containers.
06 - Reheat base components as desired when ready to eat. Layer rice, beans, and protein in a serving bowl, then top with fresh vegetables, cheese, salsa, sour cream, avocado, cilantro, and a squeeze of fresh lime juice.

# Expert Advice:

01 -
  • You prep once and eat well for four days without repeating the same bite twice.
  • Every component cooks independently, so you can customize for dietary preferences without fussing.
  • The flavor actually improves as everything sits in its own container, each element becoming more flavorful overnight.
  • Reheating is guilt-free because you control which parts warm up and which stay crisp and fresh.
02 -
  • Keeping toppings separate is not optional—it's the entire reason this system works; mixing everything together on Sunday guarantees a soggy, sad bowl by Thursday.
  • Avocado browns immediately once sliced, so prep it fresh on serving day or store it whole and slice just before eating, no matter what anyone tells you about lemon juice.
03 -
  • Use clear containers so you can see what you have at a glance—this prevents the "forgot what I prepped" situation that derails meal prep ambitions.
  • Toast your beans in seasoned oil rather than reheating them plain; this single step transforms the entire eating experience from "tolerable" to "genuinely delicious."
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