Curious how I stretch a single batch of Meal Prep Ground Beef Teriyaki into multiple freezer-friendly lunches; it is one of my go to Work Week Meal Prep Lunch Ideas.
I never planned to fall for a make ahead lunch, but my Meal Prep Ground Beef Teriyaki kinda won me over. It’s freezer friendly and actually stays punchy all week, way better than the sad leftovers I used to eat.
Ground beef paired with low sodium soy sauce gives this thing a sweet salty pop that keeps you curious bite after bite. I made it when I needed Work Week Meal Prep Lunch Ideas that didn’t suck, and now it’s a regular in my Easy Protein Lunch Meal Prep lineup.
Try it once, you’ll see why I keep making extra.
Ingredients
- Ground beef: rich in protein and iron, filling but higher in saturated fat.
- Soy sauce: salty umami that adds depth low calories but high sodium.
- Brown sugar: brings caramel sweetness adds carbs so use sparingly if dieting.
- Ginger: bright spicy note, aids digestion and gives fresh aromatic lift.
- Garlic: pungent savory it has heart healthy compounds and boosts flavor.
- Broccoli: high in fiber vitamins C and K adds crunch and color.
- Rice: provides carbs for energy, balances savory beef and soaks up sauce.
- Sesame oil: small nutty finish intense flavor so a little goes a long way.
Ingredient Quantities
- 1 1/2 lb ground beef (85-90% lean)
- 1 tbsp neutral oil, like vegetable or canola
- 1 small yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, minced or 1 tsp ground ginger
- 1/3 cup low sodium soy sauce
- 1/4 cup packed brown sugar
- 2 tbsp rice vinegar or mirin
- 1 tbsp honey (optional)
- 1/2 cup beef broth or water
- 1 tbsp cornstarch + 2 tbsp cold water
- 1 tsp toasted sesame oil
- 3 cups cooked rice, white or brown
- 2 cups broccoli florets, trimmed
- 3 green onions, thinly sliced
- 1 tbsp sesame seeds
- Salt and black pepper, to taste
How to Make this
1. Heat 1 tbsp neutral oil in a large skillet over medium high heat, add the finely chopped onion and cook until soft and translucent about 4 to 5 minutes, then add the minced garlic and ginger and cook 30 to 45 seconds till fragrant.
2. Add 1 1/2 lb ground beef, break it up with a spatula and brown until no pink remains, season with salt and black pepper as it cooks; drain a little fat if it looks greasy but don’t drain all the flavor.
3. Stir in 1/3 cup low sodium soy sauce, 1/4 cup packed brown sugar, 2 tbsp rice vinegar or mirin, and the optional 1 tbsp honey, pour in 1/2 cup beef broth or water, scrape up any browned bits and bring to a simmer.
4. Whisk 1 tbsp cornstarch with 2 tbsp cold water to make a slurry, stir that into the simmering beef and cook 1 to 2 minutes until the sauce thickens, then stir in 1 tsp toasted sesame oil and taste, adjust salt or sugar if needed.
5. While the sauce thickens steam or blanch 2 cups broccoli florets: boil for 2 to 3 minutes until bright green and just tender, then shock in ice water to stop cooking so they stay crisp for meal prep.
6. Divide 3 cups cooked rice between meal prep containers, top with the beef teriyaki and arranged broccoli, sprinkle sliced green onions and 1 tbsp sesame seeds over each portion.
7. Cool everything completely before sealing containers to prevent sogginess, then refrigerate for up to 4 days or freeze for up to 3 months; freeze flat to save space and thaw overnight in the fridge before reheating.
8. To reheat from frozen microwave covered with a splash of water for 3 to 5 minutes stirring halfway, or reheat thawed portions in a skillet over medium heat until warmed through, adding a little water if the sauce is too thick.
9. Quick tips: brown the beef well for deeper flavor, add the cornstarch slowly so it doesn’t clump, if you like more sauce double the soy/brown sugar and thin with broth, and try adding sliced bell peppers or carrots for more veg.
Equipment Needed
1. Large skillet or sauté pan, at least 12 inches, for browning beef and simmering sauce
2. Heatproof spatula or wooden spoon, to break up the meat and scrape browned bits
3. Chef’s knife and cutting board, for chopping onion, garlic, ginger and green onions
4. Measuring cups and spoons, for soy sauce, brown sugar, vinegar, oil and cornstarch
5. Small bowl plus a whisk or fork, to make the cornstarch slurry, dont let it clump
6. Medium pot with a steamer basket or a colander, for blanching the broccoli
7. Rice cooker or a pot with lid, for cooking the rice
8. Tongs or a slotted spoon, for handling broccoli and portioning
9. Meal prep containers with lids, microwave safe if you want to reheat from frozen
FAQ
Meal Prep Ground Beef Teriyaki Recipe Substitutions and Variations
- Ground beef: swap for ground turkey or chicken (same amount). Lean turkey can dry out so add 1 tbsp oil or a splash of broth while cooking, or use plant based crumbles 1:1 and bump up the soy and garlic for more flavor.
- Low sodium soy sauce: use tamari 1:1 for a gluten free option, or coconut aminos 1:1 if you want lower sodium and a sweeter note, but taste and add a pinch of salt because coconut aminos is milder.
- Brown sugar: substitute coconut sugar 1:1 for similar texture, or use maple syrup or honey (about 3 tbsp for 1/4 cup brown sugar) and slightly reduce other liquid since these are liquid sweeteners.
- Cornstarch slurry: swap with arrowroot powder 1:1 for a clear glossy sauce, or use 2 tbsp all purpose flour mixed with cold water instead, just simmer a bit longer to cook out the raw flour taste.
Pro Tips
– Brown in batches and get good browning on the meat for deeper flavor. Don’t overcrowd the pan or you’ll steam instead of sear; scrape up the browned bits into the sauce for extra depth.
– Mix the cornstarch with cold water thoroughly and add it gradually while simmering so you avoid lumps. Once it thickens, take it off the heat before adding the toasted sesame oil so that aroma stays bright.
– Keep the broccoli crisp by undercooking it slightly and shocking it in ice water, or roast it instead for a different texture and more caramelized flavor. Store veggies separately from the saucy beef when possible to prevent sogginess.
– Cool food quickly on shallow trays before sealing containers, label with dates, and when reheating add a splash of water to revive the sauce and rice rather than overcooking.
Meal Prep Ground Beef Teriyaki Recipe
Curious how I stretch a single batch of Meal Prep Ground Beef Teriyaki into multiple freezer-friendly lunches; it is one of my go to Work Week Meal Prep Lunch Ideas.
4
servings
768
kcal
Equipment: 1. Large skillet or sauté pan, at least 12 inches, for browning beef and simmering sauce
2. Heatproof spatula or wooden spoon, to break up the meat and scrape browned bits
3. Chef’s knife and cutting board, for chopping onion, garlic, ginger and green onions
4. Measuring cups and spoons, for soy sauce, brown sugar, vinegar, oil and cornstarch
5. Small bowl plus a whisk or fork, to make the cornstarch slurry, dont let it clump
6. Medium pot with a steamer basket or a colander, for blanching the broccoli
7. Rice cooker or a pot with lid, for cooking the rice
8. Tongs or a slotted spoon, for handling broccoli and portioning
9. Meal prep containers with lids, microwave safe if you want to reheat from frozen
Ingredients
1 1/2 lb ground beef (85-90% lean)
1 tbsp neutral oil, like vegetable or canola
1 small yellow onion, finely chopped
3 cloves garlic, minced
1 tbsp fresh ginger, minced or 1 tsp ground ginger
1/3 cup low sodium soy sauce
1/4 cup packed brown sugar
2 tbsp rice vinegar or mirin
1 tbsp honey (optional)
1/2 cup beef broth or water
1 tbsp cornstarch + 2 tbsp cold water
1 tsp toasted sesame oil
3 cups cooked rice, white or brown
2 cups broccoli florets, trimmed
3 green onions, thinly sliced
1 tbsp sesame seeds
Salt and black pepper, to taste
Directions
- Heat 1 tbsp neutral oil in a large skillet over medium high heat, add the finely chopped onion and cook until soft and translucent about 4 to 5 minutes, then add the minced garlic and ginger and cook 30 to 45 seconds till fragrant.
- Add 1 1/2 lb ground beef, break it up with a spatula and brown until no pink remains, season with salt and black pepper as it cooks; drain a little fat if it looks greasy but don’t drain all the flavor.
- Stir in 1/3 cup low sodium soy sauce, 1/4 cup packed brown sugar, 2 tbsp rice vinegar or mirin, and the optional 1 tbsp honey, pour in 1/2 cup beef broth or water, scrape up any browned bits and bring to a simmer.
- Whisk 1 tbsp cornstarch with 2 tbsp cold water to make a slurry, stir that into the simmering beef and cook 1 to 2 minutes until the sauce thickens, then stir in 1 tsp toasted sesame oil and taste, adjust salt or sugar if needed.
- While the sauce thickens steam or blanch 2 cups broccoli florets: boil for 2 to 3 minutes until bright green and just tender, then shock in ice water to stop cooking so they stay crisp for meal prep.
- Divide 3 cups cooked rice between meal prep containers, top with the beef teriyaki and arranged broccoli, sprinkle sliced green onions and 1 tbsp sesame seeds over each portion.
- Cool everything completely before sealing containers to prevent sogginess, then refrigerate for up to 4 days or freeze for up to 3 months; freeze flat to save space and thaw overnight in the fridge before reheating.
- To reheat from frozen microwave covered with a splash of water for 3 to 5 minutes stirring halfway, or reheat thawed portions in a skillet over medium heat until warmed through, adding a little water if the sauce is too thick.
- Quick tips: brown the beef well for deeper flavor, add the cornstarch slowly so it doesn’t clump, if you like more sauce double the soy/brown sugar and thin with broth, and try adding sliced bell peppers or carrots for more veg.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 420g
- Total number of serves: 4
- Calories: 768kcal
- Fat: 38.6g
- Saturated Fat: 11g
- Trans Fat: 0.2g
- Polyunsaturated: 6.5g
- Monounsaturated: 15g
- Cholesterol: 136mg
- Sodium: 500mg
- Potassium: 748mg
- Carbohydrates: 65g
- Fiber: 2.6g
- Sugar: 18g
- Protein: 49.5g
- Vitamin A: 175IU
- Vitamin C: 37.5mg
- Calcium: 48mg
- Iron: 5mg
