Meal Prep For The Week

Ingredients

• 300 g Basmati Rice (washed, long‑grain)
• 600 ml Water (boiling hot)
• 1 tsp Sea Salt Flakes (for rice seasoning)
• 1 kg Lean Beef Mince (90% lean, preferably grass‑fed)
• 2 large Eggs (room temperature)
• 50 g Panko Bread Crumbs (Japanese style, adds light texture)
• 4 g Garlic Powder (about 1 tsp)
• 4 g Onion Powder (about 1 tsp)
• 1 g Dried Thyme (about 1/4 tsp)
• 1 g Dried Oregano (about 1/4 tsp)
• 60 g Tomato Ketchup (regular, adds sweetness and moisture)
• 1 tsp Sea Salt Flakes (for meatball seasoning)
• 30 cracks Black Pepper (freshly cracked, about 1/2 tsp)
• 4 cloves Fresh Garlic (peeled)
• 15 g Fresh Ginger (peeled)
• 120 g Sriracha Sauce (spicy chili garlic sauce)
• 30 ml Apple Cider Vinegar (adds acidity)
• 60 ml Reduced Sodium Soy Sauce (adds umami without excess salt)
• 50 g Honey (natural sweetener)
• 1.5 tbsp Peanut Oil (high smoke point, for stir‑fry and pan‑fry)
• 2 tsp Sesame Oil (adds nutty flavor at end)
• 300 g Broccolini (trim woody stems, cut into uniform pieces)
• 1 tsp White Pepper (ground, for broccolini seasoning)
• 2 stalks Spring Onion (optional garnish, sliced thin)
• 1 tbsp Sesame Seeds (optional garnish, toasted)

Instructions

1. Prepare Rice

   Place 300 g washed basmati rice in the baking dish, add 600 ml boiling water, season with a pinch of sea salt flakes, and stir briefly to break up clumps.

   Time: PT5M

2. Bake Rice

   Cover the dish tightly with aluminum foil and bake in a pre‑heated oven at 190°C (375°F) for 25 minutes without opening the foil.

   Time: PT25M

   Temperature: 190°C

3. Trim and Slice Broccolini

   Remove woody stems from 300 g broccolini, discard or compost, and slice the florets into uniform bite‑size pieces.

   Time: PT5M

4. Make Garlic‑Ginger Paste

   Run 4 cloves of fresh garlic and 15 g peeled ginger through a fine microplane to create a smooth paste.

   Time: PT4M

5. Combine Meatball Ingredients

   In a large mixing bowl, combine 1 kg lean beef mince, 2 eggs, 50 g panko, 4 g garlic powder, 4 g onion powder, 1 g dried thyme, 1 g dried oregano, 60 g ketchup, sea salt flakes to taste, and about 30 cracked black pepper. Mix with clean hands (or gloves) until the mixture is smooth and cohesive.

   Time: PT5M

6. Portion and Shape Meatballs

   Weigh the total mixture, then divide into 15 equal portions (~80 g each). Roll each portion between your palms into tight balls, smoothing any cracks.

   Time: PT5M

7. Prepare Sriracha Sauce

   In a bowl whisk together 120 g sriracha, 30 ml apple cider vinegar, 60 ml reduced‑sodium soy sauce, 50 g honey, and the garlic‑ginger paste from step 4 until smooth.

   Time: PT3M

8. Stir‑Fry Broccolini

   Heat 1.5 tbsp peanut oil in a wok over high heat. Add the sliced broccolini, season with sea salt flakes and a pinch of ground white pepper, and stir‑fry for 4–5 minutes until al dente.

   Time: PT5M

   Temperature: high

9. Pan‑Fry Meatballs

   Add 1.5 tbsp peanut oil to a large flat‑bottom pan over medium‑high heat. When hot, place meatballs in a single layer (do not crowd). Cook, turning every 30 seconds, for about 6–7 minutes total until all sides are golden brown.

   Time: PT7M

   Temperature: medium‑high

10. Simmer Sauce with Meatballs

    Pour the prepared sriracha sauce over the browned meatballs, scraping the pan to release any fond. Bring to a gentle simmer and cook for 2 minutes to reduce slightly.

    Time: PT2M

    Temperature: medium

11. Glaze and Finish

    Reduce heat to medium‑low. Continue turning the meatballs every 30 seconds for another 2 minutes until the sauce thickens into a glossy glaze. Remove from heat.

    Time: PT2M

    Temperature: medium‑low

12. Rest and Fluff Rice

    After 25 minutes baking, remove the rice dish from the oven, keep the foil on and let rest for 5 minutes. Then uncover and fluff with a fork or spatula.

    Time: PT5M

13. Assemble Meal‑Prep Containers

    Divide the fluffy rice, sesame‑tossed broccolini, and three meatballs (with glaze) into five containers. Drizzle any remaining sauce evenly, garnish with sliced spring onion and toasted sesame seeds if desired.

    Time: PT5M

Nutrition Facts

Calories

700

Protein

40 g

Carbohydrates

55 g

Fat

26 g

Fiber

5 g