High Calorie Meal Prep for Bulking

Ingredients

• 1.5 cups Long Grain Rice (dry; any white or brown rice works)
• 5 medium Russet Potatoes (about 1000 g total, cut into wedges)
• 2 tablespoons Vegetable Oil (for tossing potato wedges)
• to taste Salt
• to taste Black Pepper
• 1 medium Red Onion (about 200 g, thinly sliced)
• 5 ounces Fresh Spinach (washed, stems removed)
• 2 pounds Ground Beef (90/10) (lean ground beef)
• 2 large Eggs (room temperature)
• 0.33 cup Oat Flour (acts as breadcrumbs; can substitute regular breadcrumbs)
• 1.5 teaspoons Salt (for meatball mixture)
• 1 teaspoon Black Pepper (for meatball mixture)
• 2 teaspoons Onion Powder
• 2 teaspoons Garlic Powder
• 4 tablespoons Barbecue Sauce (2 tbsp in mixture, 2 tbsp for finishing glaze)
• 1 can (15.5 oz) Pinto Beans (drained and rinsed)
• 2 teaspoons Paprika
• 2 teaspoons Dried Oregano
• 1 tablespoon Olive Oil (for sautéing rice mixture)
• 2 tablespoons Parsley (chopped, for garnish)
• 2 tablespoons Ketchup (optional, tossed with potatoes per serving)

Instructions

1. Measure and Rinse Rice

   Measure 1.5 cups (270 g) dry rice, rinse under cold water until water runs clear, then set aside.

   Time: PT5M

2. Prep Potato Wedges

   Cut 5 medium russet potatoes (≈1000 g) into wedges, toss with 2 Tbsp oil, salt and pepper in a large bowl until evenly coated.

   Time: PT10M

3. Roast Potato Wedges

   Spread wedges in a single layer on a lightly oiled sheet pan (flat side down). Roast at 400°F (204°C) for 20‑25 minutes, turning halfway.

   Time: PT25M

   Temperature: 400°F

4. Slice Onion and Prep Spinach

   Thinly slice 1 medium red onion (≈200 g). Remove any tough stems from 5 oz fresh spinach, then roughly tear the leaves.

   Time: PT5M

5. Mix Meatball Batter

   In a large bowl combine 2 lb (908 g) 90/10 ground beef, 2 eggs, 1/3 cup oat flour, 1.5 tsp salt, 1 tsp black pepper, 2 tsp onion powder, 2 tsp garlic powder, and 2 Tbsp barbecue sauce. Mix with hands until homogeneous, breaking up any large meat chunks.

   Time: PT10M

6. Form Meatballs

   Using a 1‑oz cookie scoop, portion the mixture onto a lightly oiled sheet pan, leaving space between each ball. Lightly oil hands or use water to smooth the balls.

   Time: PT5M

7. Bake Meatballs

   Place meatballs in the oven (same 400°F/204°C) and bake for about 20 minutes, turning once halfway for even color.

   Time: PT20M

   Temperature: 400°F

8. Sauté Rice Base

   While meatballs bake, heat 1 Tbsp oil in a large skillet over medium‑high heat. Add sliced red onion and sauté 3 minutes until softened. Add spinach and stir until wilted, then add drained pinto beans and cooked rice. Season with 2 tsp garlic powder, 2 tsp paprika, 2 tsp dried oregano, salt and pepper to taste. Stir-fry 5 minutes.

   Time: PT10M

9. Glaze Meatballs

   When meatballs are done, remove from oven and drizzle with the remaining 2 Tbsp barbecue sauce, tossing to coat evenly.

   Time: PT2M

10. Portion and Store

    Divide rice‑bean mixture, potato wedges, and meatballs equally into five meal‑prep containers. Garnish each with a sprinkle of chopped parsley. Let cool slightly, then seal lids.

    Time: PT5M

11. Cool and Refrigerate

    Place containers in the refrigerator. Meals keep up to 5 days.

    Time: PT5M

Nutrition Facts

Calories

1019

Protein

55.5 g

Carbohydrates

80 g

Fat

40 g

Fiber

8 g

Ingredient Substitutions

• Instead of Long Grain Rice: Quinoa, Cauliflower rice
• Instead of Russet Potatoes: Sweet potatoes, Yukon Gold potatoes
• Instead of Vegetable Oil: Olive oil, Canola oil
• Instead of Red Onion: Yellow onion
• Instead of Fresh Spinach: Kale, Swiss chard
• Instead of Ground Beef (90/10): Ground turkey, Ground chicken
• Instead of Eggs: Flax egg (1 tbsp flaxseed + 3 tbsp water)
• Instead of Oat Flour: Breadcrumbs, Almond flour
• Instead of Barbecue Sauce: Honey mustard, Teriyaki sauce
• Instead of Pinto Beans: Black beans, Kidney beans
• Instead of Paprika: Smoked paprika
• Instead of Dried Oregano: Italian seasoning
• Instead of Olive Oil: Vegetable oil
• Instead of Parsley: Cilantro
• Instead of Ketchup: BBQ sauce

Equipment Needed

• Cutting Board
• Chef's Knife
• Large Mixing Bowl
• Sheet Pan
• Oil Spray Bottle
• 1‑Ounce Cookie Scoop
• Oven
• Skillet
• Measuring Spoons
• Measuring Cups
• Spatula or Wooden Spoon

Critical Steps — Do Not Skip

• Roasting potato wedges at high heat for crispness
• Ensuring meatball mixture is evenly mixed but not over‑worked
• Baking meatballs without overcrowding for proper browning
• Sautéing rice base quickly to keep grains separate

Chef Tips from the Video

• A 1‑oz cookie scoop gives uniform meatballs and speeds up portioning.
• Spritz the sheet pan with oil before adding potatoes or meatballs to prevent sticking.
• If you have an air fryer, cook the potato wedges at 425°F for 15‑20 minutes for extra crunch.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers

Freezer: Can freeze for up to 2 months; reheat from frozen in oven or air fryer

Room temperature: Do not store at room temperature for more than 2 hours

Make-Ahead Tips

• Form and freeze raw meatballs on a tray; transfer to a freezer bag once solid.
• Roast potatoes ahead of time and reheat in air fryer for crispness.
• Cook rice and beans in bulk; store separately from sauces to prevent sogginess.

Frequently Asked Questions