In this video, I'm showing you how to make a High-Protein Cheesy Beef & Rice Skillet Meal Prep. 5 meals, 51g of protein per serve, roughly $3.50 per portion, and done in 35 minutes. Everything cooks in one pan. The rice absorbs the beef broth and spices directly in the skillet, which is what makes this one different. Perfect for anyone looking for easy high protein meal prep, budget meal prep or quick weeknight meals.
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🕐 TIMESTAMPS
0:00 - Intro
0:09 - Ingredients
0:16 - Prep
1:16 - Searing The Beef
1:57 - Adding Vegetables
2:13 - Spices & Herbs
2:32 - Rice & Sauces
3:32 - Cooking Instructions
3:56 - Final Touches
4:54 - Portioning
5:19 - Storage, Reheating & Macros
5:35 - Dig In
5:42 - Conclusion
👇 RECIPE (Full Written Version)
Serves: 5 | Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins
Beef & Rice
1 Tbsp (15ml) - Olive Oil
700g (1.5lb) - Lean Ground Beef
1 - Brown Onion, Finely Diced
1 - Red Capsicum, Finely Diced
4 - Garlic Cloves, Minced
2 tsp (5g) - Smoked Paprika
1 tsp (2g) - Ground Cumin
1 tsp (2g) - Garlic Powder
1 tsp (2g) - Onion Powder
1 tsp (1g) - Dried Oregano
½ tsp (1g) - Cayenne Pepper
1 Tbsp (15ml) - Tomato Paste
1 Tbsp (15ml) - Worcestershire Sauce
300g (10.5oz) - Long Grain Rice, Uncooked
600ml (2½ cups) - Beef Stock
1 x 400g (14oz) - Can Crushed Tomatoes
30g (2 Tbsp) - Butter
Salt & Pepper
Cheese
200g (7oz) - Shredded Cheddar or Mexican Blend
To Serve
Fresh Coriander
Pickled Jalapeños (Optional)
Sour Cream
Hot Sauce
Method
Heat olive oil in a large deep pan over high heat. Add the ground beef, season with salt and pepper and cook until browned and caramelised.
Add the onion, capsicum and garlic. Cook for 3 minutes until softened.
Add the smoked paprika, cumin, garlic powder, onion powder, oregano and cayenne pepper. Stir through, then add the tomato paste and cook for 1 minute.
Add the Worcestershire sauce and uncooked rice. Stir well and cook for 1 minute.
Pour in the beef stock and crushed tomatoes. Stir together, bring to a boil, then reduce the heat to low. Cover with a lid and cook for 15 minutes.
Remove from the heat and let sit for 5 minutes with the lid still on.
Remove the lid and stir through the butter and half the cheese until melted through the rice.
Divide between 5 meal prep containers. Top with the remaining cheese and melt before serving or reheating.
Finish with coriander, spring onions, jalapeños, sour cream and hot sauce.
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#mealprep #highproteinrecipes #rice 
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