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Ground Beef and Zucchini Meal Prep Bowls - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds (680 g) ground beef (85–90% lean recommended)
  • 3 medium zucchini, halved lengthwise and sliced into half-moons (about 1/4-inch thick)
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced (optional for color and sweetness)
  • 2 tablespoons olive oil (divided)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 2 tablespoons tomato paste
  • 1/3 cup low-sodium beef or chicken broth (or water)
  • Juice of 1/2 lemon (or 1 tablespoon red wine vinegar)
  • Cooked base for serving: 3 cups cooked rice, quinoa, or cauliflower rice
  • Fresh herbs for garnish: chopped parsley or cilantro
  • Optional toppings: crumbled feta, shredded cheddar, sliced green onions, or a dollop of Greek yogurt

Method
 

  1. Make your base: Cook rice, quinoa, or cauliflower rice according to package directions. Fluff and set aside. This helps the bowls come together fast after the beef is done.
  2. Prep the produce: Wash and slice the zucchini into half-moons, dice the onion and bell pepper, and mince the garlic. Keep the zucchini separate—it cooks quickly.
  3. Brown the beef: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the ground beef and break it into crumbles. Season with a pinch of salt and pepper. Cook until browned with some crispy edges, about 6–8 minutes. Spoon off excess fat if needed.
  4. Add aromatics: Push the beef to one side. Add the remaining tablespoon of olive oil, then the onion and bell pepper. Cook 3–4 minutes until softened. Stir in the garlic for 30 seconds until fragrant.
  5. Season the skillet: Sprinkle in smoked paprika, cumin, oregano, and red pepper flakes if using. Stir to coat the beef and vegetables so the spices toast lightly, about 1 minute.
  6. Build a quick sauce: Add the tomato paste and cook 1 minute to deepen the flavor. Pour in the broth and scrape up any browned bits. Simmer 2–3 minutes until slightly thickened.
  7. Sauté the zucchini: Slide the beef mixture to a bowl and keep the skillet over medium-high heat. Add the zucchini with a pinch of salt and cook 3–5 minutes, stirring occasionally, until just tender with some golden spots. You want tender-crisp, not mushy.
  8. Combine and brighten: Return the beef mixture to the skillet with the zucchini. Toss gently. Squeeze in lemon juice (or stir in vinegar) to lift the flavors. Taste and adjust salt and pepper.
  9. Assemble bowls: Divide the cooked base among 4 meal prep containers. Spoon the beef and zucchini over the top. Garnish with herbs and any optional toppings.
  10. Cool before sealing: Let bowls cool for 15–20 minutes at room temperature before closing the lids. This helps prevent condensation and sogginess.