Meal Prep Burrito Bowl Base (Printable Page)

Versatile bowl base with rice, beans, protein, and veggies. Store separately for easy assembly throughout the week.

# 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 boneless, skinless chicken breasts, cooked and chopped
04 - or 1 lb ground beef or turkey, cooked and seasoned
05 - or 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

# Step-by-Step Guide:

01 - Cook rice according to package instructions. Fluff with a fork and allow to cool slightly before portioning.
02 - For chicken: Season with cumin, chili powder, smoked paprika, salt, and pepper. Heat olive oil in a skillet over medium-high heat and cook chicken until internal temperature reaches 165°F, approximately 6-8 minutes per side. Chop into bite-sized pieces. For ground meat: Brown in a skillet with olive oil and seasonings over medium-high heat until fully cooked, 8-10 minutes. Drain excess fat. For tofu: Toss cubes in olive oil and seasonings, then pan-fry in a skillet over medium heat until golden on all sides, approximately 5-7 minutes.
03 - Heat a skillet over medium heat with a splash of olive oil. Add drained beans, ground cumin, and chili powder. Sauté for 2-3 minutes, stirring occasionally, until beans are heated through and aromatic.
04 - Dice bell pepper into 1/4-inch pieces. Halve cherry tomatoes. Finely dice red onion. Shred or chop lettuce. Chop fresh cilantro. Cut lime into 6-8 wedges. Arrange all prepared vegetables and toppings on a clean work surface.
05 - Divide cooked rice, seasoned beans, cooked protein, and diced vegetables into 4 airtight meal prep containers, keeping each component separate. Store cheese, salsa, sour cream, avocado, cilantro, and lime wedges in separate small containers or storage bags. Refrigerate until ready to serve.
06 - When ready to eat, reheat base components in microwave or stovetop until warmed through. Layer reheated rice, beans, and protein in a serving bowl. Top with fresh vegetables, cheese, salsa, sour cream, avocado, cilantro, and squeeze of fresh lime juice.

# Expert Tips:

01 -
  • Everything stays crisp and separate until you're ready to eat, so day five tastes as fresh as day one.
  • You can feed yourself, your picky partner, and your vegan friend all from the same batch by swapping proteins and toppings.
  • It takes barely 50 minutes total, which means you can actually enjoy your Sunday instead of spending it chained to the stove.
02 -
  • Separate storage is not optional—the moment lettuce touches warm rice, it becomes a sad, soggy mess, so keep crisp vegetables in their own container even if it feels like extra work.
  • Avocado oxidizes faster than you'd think, so slice it the night before only if you're using lime juice on it immediately, otherwise wait until morning.
03 -
  • Brown your rice cooker batches the night before so you can focus on protein and vegetables Sunday morning without feeling rushed.
  • Keep lime wedges in a separate small container and squeeze them fresh over your bowl right before eating—it's the small thing that makes day five taste like day one.
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