High protein, potato bowl, meal prep

Ingredients

• 1200 g Sweet Potatoes (peeled and cut into ½‑inch cubes)
• as needed spray Zero‑Calorie Cooking Spray (to coat sweet potatoes before roasting)
• 1 tsp Salt (season sweet potatoes)
• 1 medium Onion (chopped)
• 2 lb Ground Beef (lean (90% lean or higher))
• ½ tsp Black Pepper (freshly ground)
• 4 oz Greek Yogurt (plain, non‑fat)
• 2 tbsp Lemon Juice (freshly squeezed)
• 1 tsp Dijon Mustard (smooth)
• 1 tsp Parsley Flakes (dried)
• 2 tbsp Garlic Powder
• 2 tbsp Onion Powder
• pinch pinch Black Pepper
• 1 tbsp Water (to thin sauce if needed)
• 8 oz Fat‑Free Shredded Cheese (any mild flavor, shredded)

Instructions

1. Preheat Oven

   Set the oven to 400°F (200°C) and let it preheat while you prepare the ingredients.

   Time: PT5M

   Temperature: 400°F

2. Prepare Sweet Potatoes

   Peel (optional) and cut the sweet potatoes into ½‑inch cubes. Toss them in a bowl with zero‑calorie cooking spray and 1 tsp salt until evenly coated.

   Time: PT10M

3. Roast Sweet Potatoes

   Place the seasoned sweet potatoes on the baking sheet and roast for 30 minutes, turning once halfway through, until tender and lightly browned.

   Time: PT30M

   Temperature: 400°F

4. Chop Onion

   While the potatoes roast, chop the onion into small pieces using a knife or onion chopper.

   Time: PT5M

5. Cook Ground Beef and Onion

   Heat a skillet over medium‑high heat. Add the ground beef, breaking it up with a spatula, and cook for 5‑7 minutes until browned. Add the chopped onion and continue cooking 3‑5 minutes until softened. Season with ½ tsp black pepper and a pinch of salt.

   Time: PT10M

6. Make Garlic‑Herb Yogurt Sauce

   In a mixing bowl combine 4 oz Greek yogurt, 2 tbsp lemon juice, 1 tsp Dijon mustard, 1 tsp parsley flakes, 2 tbsp garlic powder, 2 tbsp onion powder, a pinch of black pepper, a pinch of salt, and 1 tbsp water. Whisk until smooth; add more water a few drops at a time if a thinner consistency is desired.

   Time: PT5M

7. Assemble the Bowls

   Divide the roasted sweet potatoes among four meal‑prep containers. Top each with an equal portion of the cooked beef‑onion mixture, sprinkle 2 oz of shredded fat‑free cheese over each, and drizzle the garlic‑herb yogurt sauce generously on top.

   Time: PT5M

8. Cool and Store

   Allow the bowls to cool for a few minutes, then cover tightly and refrigerate. They can be reheated in the microwave for 1‑2 minutes before eating.

   Time: PT5M

Nutrition Facts

Calories

850

Protein

48 g

Carbohydrates

46 g

Fat

12 g

Fiber

5 g