Why You’ll Love This Recipe
These High-Protein Beef & Sweet Potato Meal Prep Bowls are designed for those who want satisfying meals that support strength, energy, and consistency throughout the week. The combination of lean beef and roasted sweet potatoes creates a hearty base that feels comforting while still aligning with nutrition-focused goals. I often prepare these bowls when I want a dependable lunch that keeps me full without relying on heavy sauces or complicated techniques. The natural sweetness of the potatoes balances beautifully with the savory beef, while vegetables add freshness and texture. This recipe is straightforward, scales easily, and stores exceptionally well, making it ideal for meal prep. Whether your focus is muscle-building, balanced eating, or simply saving time during busy weekdays, these bowls deliver reliable flavor and nourishment with minimal effort.
Print
High-Protein Beef & Sweet Potato Meal Prep Bowls (Balanced, Filling, and Ideal for Weekly Prep)
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Halal
Description
High-protein meal prep bowls made with seasoned lean beef, roasted sweet potatoes, and vegetables, ideal for balanced lunches or dinners throughout the week.
Ingredients
- 1 lb (450 g) lean ground beef (90% lean)
- 2 medium sweet potatoes, peeled and cubed
- 1 tbsp olive oil
- 1 cup broccoli florets
- 1 cup green beans
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 tsp paprika
- 1/2 tsp cumin
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1/2 tsp chili powder (optional)
Instructions
- Preheat oven to 400°F (200°C).
- Toss sweet potatoes with half the olive oil, salt, and pepper.
- Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until tender.
- Heat remaining olive oil in a skillet over medium heat.
- Add onion and garlic and sauté for 2 minutes until fragrant.
- Add ground beef, paprika, cumin, chili powder, salt, and pepper.
- Cook beef for 6–8 minutes, breaking it up, until fully browned.
- Add broccoli and green beans to the skillet and cook for 3–4 minutes until tender-crisp.
- Divide sweet potatoes into meal prep containers and top with beef and vegetables.
- Allow to cool before sealing and refrigerating.
Notes
- Stores well in the refrigerator for up to 4 days.
- Use extra-lean beef for lower fat.
- Add a yogurt-based or tahini sauce before serving if desired.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Roasting & Stovetop
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Lean ground beef
Lean ground beef provides high-quality protein and rich flavor without excessive fat. Choosing a lean cut keeps the bowls satisfying yet balanced.
Sweet potatoes
Sweet potatoes add complex carbohydrates, fiber, and natural sweetness. When roasted, they develop a soft interior and lightly caramelized exterior.
Broccoli florets
Broccoli contributes crunch, color, and essential micronutrients. It pairs well with both beef and sweet potatoes.
Red bell pepper
Red bell pepper adds sweetness and brightness while enhancing the visual appeal of the bowls.
Olive oil
Olive oil supports roasting and sautéing while adding healthy fats and helping seasonings adhere evenly.
Garlic
Garlic adds depth and aroma, enhancing the savory profile of the beef.
Onion
Onion provides a mild sweetness and forms a flavorful base for the beef.
Paprika
Paprika adds warmth and subtle smokiness, complementing the beef without overpowering it.
Ground cumin
Ground cumin brings earthy notes that pair especially well with sweet potatoes.
Salt
Salt enhances all ingredients and balances sweetness and savoriness.
Black pepper
Black pepper adds gentle heat and sharpness to round out the flavors.
Directions
Begin by preheating the oven to 200°C. Peel and cube the sweet potatoes, then toss them with olive oil, salt, black pepper, and ground cumin. Spread evenly on a baking tray and roast for 25 to 30 minutes, turning halfway, until tender and lightly caramelized.
While the sweet potatoes roast, heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened. Stir in the garlic and cook briefly until fragrant.
Add the ground beef to the skillet, breaking it apart with a spoon. Season with salt, black pepper, and paprika. Cook until browned and fully cooked, draining excess fat if necessary.
In a separate pan or steamer, cook the broccoli and red bell pepper until just tender but still vibrant. This helps maintain texture during storage.
To assemble, divide roasted sweet potatoes among meal prep containers. Top with seasoned beef and vegetables. Allow everything to cool before sealing.
Equipment needed :
Must-Have Tools to Get Rolling
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
Full-Size Blender – is a powerful kitchen appliance for making smoothies, soups, and sauces in large batches.
3-in-1 Air Fryer – This versatile 3-in-1 air fryer offers Air Fry for healthier meals with less oil, Bake for bakery-quality desserts and treats, and Reheat to bring leftovers back to life with crispy, flavorful results..
Servings and timing
This recipe yields approximately 4 servings.
Preparation time is about 15 minutes, cooking time about 35 minutes, for a total of 50 minutes.
Storage/reheating
Store the meal prep bowls in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave for 2 to 3 minutes, stirring halfway through. Add a small splash of water if needed to prevent dryness.
Variations and Customizations
These bowls are highly adaptable to different preferences. For a lower-fat option, substitute ground turkey or extra-lean beef. If you want additional carbohydrates, quinoa or brown rice can be added beneath the sweet potatoes. Vegetable options are flexible as well; green beans, zucchini, or spinach all work nicely. For added flavor, a light yogurt-based sauce or tahini drizzle can be included just before serving. I have also prepared this recipe with roasted Brussels sprouts instead of broccoli, which added a deeper, slightly nutty flavor. These adjustments allow the bowls to remain interesting while preserving their high-protein focus.
Nutrition and Dietary Info
| Nutrient | Per Serving |
|---|---|
| Calories | 480 kcal |
| Protein | 38 g |
| Carbs | 42 g |
| Fat | 18 g |
| Saturated Fat | 6 g |
| Fiber | 7 g |
| Sugar | 8 g |
| Sodium | 610 mg |
Expert Tips & Customizations
Roasting efficiency
Cut sweet potatoes evenly to ensure uniform roasting.
Protein balance
Choose lean beef to keep fat levels controlled without sacrificing flavor.
Meal prep texture
Slightly undercook vegetables to maintain firmness after reheating.
Flavor enhancement
Season each component separately for deeper, layered flavor.
FAQs
Can I freeze these meal prep bowls?
Yes, they freeze well for up to 2 months, though vegetables may soften slightly.
What beef works best?
Lean ground beef, around 90 to 93 percent lean, provides the best balance.
Can I make this recipe dairy-free?
The recipe is naturally dairy-free as written.
How can I increase calories?
Add avocado, olive oil drizzle, or a grain such as rice or quinoa.
Are sweet potatoes necessary?
They are recommended, but regular potatoes or squash can be used.
Is this recipe suitable for muscle building?
Yes, the high protein content supports muscle maintenance and growth.
Conclusion
High-Protein Beef & Sweet Potato Meal Prep Bowls offer a dependable solution for nutritious, satisfying meals throughout the week. With simple preparation, flexible variations, and strong nutritional value, this recipe supports consistent, balanced eating with ease.
Hungry for more? Visit our website for full recipes and follow us on Pinterest for daily foodie inspo you’ll love to pin!