Ultimate Burrito Bowl Meal Prep (4 Proteins, 10 Veggies)

Ingredients

• 2 cups White long‑grain rice (Rinse until water runs almost clear)
• 2 tablespoons Sushi rice seasoning (rice vinegar blend) (Divided – half added before cooking, half after)
• 1 whole Lime (Zest and juice)
• 1 cup Dried black beans (Soak overnight in fridge, then rinse)
• 3 whole Bay leaves
• 1 medium Onion (Peel ends only, keep whole for bean cooking)
• 4 whole Garlic cloves (Crushed)
• 2 pieces Salmon fillets (About 300 g each, skin on)
• 4 tablespoons Olive oil (Divided among proteins and veggies)
• 1 teaspoon Ground fennel seed
• ½ teaspoon White pepper
• 2 pieces Chicken thighs (bone‑in, skin‑on) (≈400 g total)
• 1 tablespoon Old Bay seasoning
• 500 g Ground beef (80 % lean) (Divided into two 250 g batches for browning)
• 2 teaspoons Ras el hanout spice blend
• 300 g Shrimp, peeled & deveined (Cold, pat‑dried)
• 1 teaspoon Tahen (Mexican citrus spice)
• 2 medium Zucchini (Halved lengthwise, sliced on diagonal)
• 2 medium Yellow squash (Halved then cut into thirds)
• 2 whole Red bell pepper (Striped into ½‑inch strips)
• 1 teaspoon Paprika
• 200 g Asparagus (Trimmed)
• ½ teaspoon Lemon myrtle (optional) (If unavailable, use lemon zest)
• 1 cup Corn kernels (Fresh or frozen, kernels removed from cob)
• 4 cups Baby spinach (Rinsed, raw)
• 1 small head Red cabbage (Shaved thin for quick pickle)
• 1 teaspoon Caraway seeds
• 2 tablespoons Apple cider vinegar (For quick pickled cabbage)
• 1 tablespoon Coconut vinegar (For asparagus dressing)
• 1 whole Lemon (Juice for asparagus and shrimp)
• 1 large Cucumber (Halved lengthwise, seeds removed, sliced at angle)
• 2 whole Avocado (One ripe, one less ripe for staggered use; keep seed in half to slow browning)
• to taste Salt (Sea salt for beans, cabbage, veggies)
• 1 teaspoon Ground cumin
• ½ teaspoon Ground coriander

Instructions

1. Rinse and Cook Rice

   Rinse 2 cups of white rice in a fine‑mesh strainer until the water runs almost clear. Transfer to a rice cooker (or pot). Add water up to the first knuckle above the rice level. Cook according to rice cooker instructions or bring to a simmer, cover, reduce heat to low and cook until water is absorbed (≈20 min).

   Time: PT20M

2. Season the Rice

   While the rice is still hot, stir in 1 Tbsp sushi‑rice seasoning, zest of ½ lime, and the juice of half the lime. Add the remaining 1 Tbsp seasoning after the rice cools slightly. Mix well, then transfer to a shallow container, label, and let cool completely before sealing and refrigerating.

   Time: PT10M

3. Pressure‑Cook Black Beans

   Drain the soaked beans, rinse, then place in the pressure cooker with fresh water covering them by at least 2 inches. Add 3 bay leaves, 1 whole onion, 4 crushed garlic cloves, and a generous pinch of salt. Seal and cook on low pressure for 25 min, then quick‑release. Beans should be tender but hold their shape. Discard bay leaves; onion and garlic can stay. Drain, cool, portion into containers, and refrigerate.

   Time: PT30M

4. Bake Salmon

   Preheat oven to 190°C (fan). Place salmon fillets on a parchment‑lined baking sheet. Drizzle with 1 Tbsp olive oil, sprinkle with salt, 1 tsp ground fennel, and ½ tsp white pepper. Bake for 8 min, check, then bake an additional 2 min (total ≈10 min). The center should be medium‑rare and still slightly translucent. Remove, let cool, then skin will peel off easily. Store in a container.

   Time: PT12M

   Temperature: 190°C

5. Grill & Finish Chicken

   Preheat grill or grill pan on high. Brush chicken thighs with 1 Tbsp olive oil, season with 1 Tbsp Old Bay and salt. Grill skin‑side down until nice char lines appear (≈4 min), then flip and grill another 4 min. Transfer to a baking sheet and finish in the 190°C oven until internal temperature reaches 68‑70°C (≈5 min). Cool, then store.

   Time: PT13M

   Temperature: 190°C

6. Pan‑Fry Ground Beef

   Heat a large skillet over medium‑high heat. Add 1 Tbsp olive oil, then the 500 g ground beef in two batches (250 g each) to avoid crowding. Let sit untouched for 1‑2 min to develop a crust, then break up and stir. Season with salt and 2 tsp Ras el hanout. Cook until browned and no pink remains (≈8 min total). Drain excess fat if desired, cool, and portion.

   Time: PT10M

7. Pan‑Fry Shrimp with Tahen

   Pat dry 300 g shrimp. Toss with 1 Tbsp olive oil, a pinch of salt, and 1 tsp tahen. Heat a skillet until the oil just starts to smoke. Add shrimp in a single layer, cooking 1‑2 min per side until pink and slightly charred. Remove from heat, squeeze juice of half a lemon over them, and cool.

   Time: PT4M

8. Prep & Sauté Zucchini

   Trim ends, halve lengthwise, and slice on a diagonal (~½‑inch thick). Heat a skillet with 1 Tbsp olive oil until smoking. Add zucchini in a single layer, season with salt and 1 tsp ground cumin. Cook without moving for 2‑3 min to develop color, then stir and cook another 2‑3 min. Turn off heat, drizzle with 1 Tbsp apple cider vinegar, toss, and cool.

   Time: PT7M

9. Prep & Sauté Yellow Squash

   Cut squash in half, then each half into three wedges. Heat skillet with 1 Tbsp olive oil. Place squash flesh‑side down, season with salt and ½ tsp ground coriander. Cook 3‑4 min until golden, flip, cook another 2‑3 min. Finish with a splash of apple cider vinegar, toss, and cool.

   Time: PT7M

10. Sauté Red Bell Pepper

    Strip the tops and bottom, slice into ½‑inch strips. Heat skillet with 1 Tbsp olive oil on high. Add peppers, season with salt and 1 tsp paprika. Cook, stirring occasionally, until brightened and slightly charred (≈5 min). Remove from heat, finish with fresh lemon juice, toss, and cool.

    Time: PT5M

11. Sauté Asparagus

    Trim woody ends. Heat skillet with 1 Tbsp olive oil. Add asparagus, season with salt and optional ½ tsp lemon myrtle. Cook, turning occasionally, until charred tips appear (≈4‑5 min). Turn off heat, drizzle with 1 Tbsp coconut vinegar, toss, and cool.

    Time: PT5M

12. Quick‑Cook Corn

    Heat a small skillet over high heat, add 1 tsp olive oil, then 1 cup corn kernels. Stir‑fry for 1‑2 min until just heated and lightly toasted. Season with a pinch of salt, then cool.

    Time: PT2M

13. Prepare Baby Spinach

    Rinse 4 cups baby spinach, spin dry, and place in a storage container. No further seasoning needed.

    Time: PT3M

14. Quick‑Pickle Red Cabbage (Optional)

    Thinly shred 1 small red cabbage (≈500 g). Toss with 34 g (≈2 Tbsp) sea salt and 1 tsp caraway seeds. Massage until liquid appears, let sit 30 min. Add 2 Tbsp apple cider vinegar, mix, then pack tightly into a glass jar, ensuring cabbage is submerged in its own brine. Seal and refrigerate; ready in 3‑4 weeks (or 3 weeks for milder flavor).

    Time: PT10M

15. Prepare Cucumber

    Halve cucumber lengthwise, scoop out seeds with a spoon, then slice at an angle into half‑moon pieces. No seasoning; keep fresh.

    Time: PT5M

16. Prepare Avocado

    Cut each avocado in half, remove pit from one half (keep pit with the half you’ll store). Scoop flesh, drizzle with a little lemon juice to limit browning, and cover tightly with plastic wrap or store in an airtight container.

    Time: PT5M

17. Portion & Store

    Divide cooked rice, black beans, each protein, and all sautéed veggies into four meal‑prep containers. Add a handful of raw spinach, a few slices of cucumber, a portion of quick‑pickled cabbage (if using), and a fresh avocado half. Label each container with date. Refrigerate; consume within 4 days.

    Time: PT10M

Nutrition Facts

Calories

560

Protein

30 g

Carbohydrates

70 g

Fat

15 g

Fiber

10 g

Ingredient Substitutions

• Instead of White long‑grain rice: Brown rice, Quinoa
• Instead of Sushi rice seasoning (rice vinegar blend): Apple cider vinegar + sugar, Lime juice
• Instead of Lime: Lemon
• Instead of Dried black beans: Canned black beans (drained)
• Instead of Salmon fillets: Firm white fish such as cod
• Instead of Olive oil: Avocado oil
• Instead of Ground fennel seed: Fennel pollen
• Instead of White pepper: Black pepper
• Instead of Chicken thighs (bone‑in, skin‑on): Chicken breast
• Instead of Old Bay seasoning: Cajun seasoning
• Instead of Ground beef (80 % lean): Ground turkey
• Instead of Ras el hanout spice blend: Moroccan spice mix
• Instead of Shrimp, peeled & deveined: Scallops
• Instead of Tahen (Mexican citrus spice): Lime zest + pinch chili powder
• Instead of Zucchini: Yellow squash
• Instead of Yellow squash: Zucchini
• Instead of Red bell pepper: Orange bell pepper
• Instead of Paprika: Smoked paprika
• Instead of Asparagus: Green beans
• Instead of Lemon myrtle (optional): Lemon zest
• Instead of Corn kernels: Canned corn, drained
• Instead of Baby spinach: Kale, chopped
• Instead of Red cabbage: Green cabbage
• Instead of Apple cider vinegar: White wine vinegar
• Instead of Coconut vinegar: Apple cider vinegar
• Instead of Lemon: Lime
• Instead of Avocado: Guacamole

Equipment Needed

• Rice cooker or pot with lid
• Pressure cooker (or Instant Pot)
• Oven
• Grill pan or outdoor grill
• Large skillet / sauté pan
• Cutting board
• Chef’s knife
• Mixing bowls
• Measuring spoons
• Kitchen scale (optional)
• Tongs
• Spatula / wooden spoon
• Baking sheet
• Glass or ceramic jars for pickles (optional)
• Food storage containers (4‑6)

Critical Steps — Do Not Skip

• Season the rice while hot for maximum flavor absorption.
• Do not overcook the beans; they should stay firm for reheating.
• Under‑cook salmon slightly to keep it juicy after reheating.
• Grill chicken first for char, then finish in oven to avoid drying.
• Allow a good crust to form on ground beef before stirring.
• Cook shrimp quickly on high heat to prevent rubbery texture.
• Undercook vegetables slightly; they finish when reheated and stay crisp.

Chef Tips from the Video

• Add lime zest to the rice for a fresh citrus punch that brightens every bowl.
• Keep the avocado seed in the half you store; it slows browning.
• Use a kitchen scale for beans and proteins to ensure consistent portion sizes.
• Finish asparagus with coconut vinegar for a subtle tropical tang that pairs well with shrimp.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

Freezer: Proteins (salmon, chicken, beef) can be frozen for up to 2 months; thaw before reheating.

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

Make-Ahead Tips

• Cook all proteins on the same day; they store well for the week.
• If you lack a pressure cooker, start beans the night before and simmer while you prep other items.
• Portion sauces (lime juice, vinegars) into small squeeze bottles for quick drizzling.