Meal Prep Ground Beef Teriyaki

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If you’re looking for a delicious, quick, and satisfying weeknight dinner or a flavorful lunch to pack ahead, Meal Prep Ground Beef Teriyaki is your perfect match. This dish combines savory-sweet teriyaki sauce with juicy ground beef and fresh, crisp vegetables like broccoli and carrots. Served over fluffy rice, it’s a wholesome meal that feels like takeout, but with homemade freshness and control over the ingredients.

The beauty of this recipe lies in its simplicity and versatility. You can whip it up in just about 30 minutes, and it stores beautifully for the week ahead. Ideal for busy schedules, this meal prep-friendly dish keeps you full and energized, without sacrificing flavor. Whether you’re feeding the family or planning your meals solo, this dish will become a repeat favorite.

Why You’ll Love This Meal Prep Ground Beef Teriyaki

• It’s fast, easy, and made with pantry staples
• Sweet and savory teriyaki sauce adds irresistible flavor
• Perfect for lunchboxes, work meals, or quick dinners
• Packed with veggies and protein
• Budget-friendly and family-approved

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Preparation Phase & Tools to Use

Before diving into the cooking, having the right tools on hand will streamline the process and ensure everything turns out just right.

• Large Skillet or Wok: This is where the magic happens. A wide cooking surface ensures even browning of the beef and proper stir-frying of the vegetables.
• Wooden Spoon or Spatula: Essential for breaking up the ground beef and stirring everything together without damaging your cookware.
• Medium Saucepan: For preparing rice—use a rice cooker if you want a more hands-free option.
• Measuring Spoons and Cups: Precision matters, especially for the perfect balance of salty-sweet in the teriyaki sauce.
• Meal Prep Containers: Airtight containers make it easy to store portions for the week.

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Preparation Tips

For the best results, start by prepping all your ingredients before turning on the heat. Dice the onions, cut the broccoli into small florets, and julienne the carrots so they cook evenly. Using lean ground beef helps avoid excess grease, but if you’re using a fattier cut, be sure to drain the fat after browning. Let the teriyaki sauce simmer a minute or two with the beef to let it thicken and coat everything beautifully. Lastly, don’t overcook the veggies—you want them to remain slightly crisp to retain texture and nutrients.

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Ingredients for this Meal Prep Ground Beef Teriyaki

• 1 lb (450g) lean ground beef
• 2 cups broccoli florets (fresh or frozen)
• 1 large carrot, julienned or thinly sliced
• 1/2 medium onion, diced
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated (or 1/2 tsp ground ginger)
• 1/4 cup low-sodium soy sauce
• 2 tbsp honey (or brown sugar)
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tbsp cornstarch + 2 tbsp water (for slurry)
• 1/4 tsp red pepper flakes (optional, for heat)
• 2 cups cooked white or brown rice (for serving)
• 1 tbsp sesame seeds (for garnish)
• 2 green onions, chopped (for garnish)

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Step 1: Prepare the Rice

Cook your rice according to package instructions. White rice typically takes about 15 minutes; brown rice takes longer. If meal prepping, make enough to divide into 3-4 containers.

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Step 2: Make the Teriyaki Sauce

In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes. In another small bowl, mix cornstarch with water to create a slurry. Set both aside.

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Step 3: Cook the Ground Beef

Heat a large skillet over medium-high heat. Add ground beef and cook until browned, breaking it apart with a spatula as it cooks. Drain any excess fat if needed.

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Step 4: Add Aromatics and Vegetables

Add diced onions and cook until softened, about 2 minutes. Then stir in the carrots and broccoli. Sauté for 4–5 minutes until vegetables are slightly tender but still crisp.

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Step 5: Combine with Teriyaki Sauce

Pour in the prepared teriyaki sauce and stir to coat the meat and vegetables. Let the mixture simmer for 2–3 minutes.

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Step 6: Thicken the Sauce

Add the cornstarch slurry to the skillet. Stir well and simmer until the sauce thickens and coats the beef and vegetables, about 1–2 minutes.

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Step 7: Assemble Your Meal Prep Bowls

Spoon cooked rice into containers or onto plates. Top with the teriyaki beef and veggie mixture. Garnish with sesame seeds and chopped green onions.

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Notes

This Meal Prep Ground Beef Teriyaki is highly customizable—feel free to swap in other vegetables like bell peppers, snow peas, or zucchini based on your preferences or seasonal availability. You can also substitute the ground beef with ground turkey or chicken for a leaner option. The homemade teriyaki sauce strikes a great balance between sweet and savory, and it’s much healthier than most bottled sauces. If you’re going low-carb, try serving it over cauliflower rice.

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Watch Out for These Mistakes While Cooking

• Overcooking the Vegetables: The goal is to keep them tender-crisp. Overcooked broccoli and carrots become mushy and lose flavor.
• Skipping the Slurry: Without the cornstarch slurry, your sauce won’t thicken properly and may end up watery.
• Not Draining Fat: Especially if you’re using beef with a higher fat content. Too much grease can make the dish feel heavy.
• Crowding the Pan: This leads to steaming rather than browning the beef. Cook in batches if needed.
• Using Too Much Soy Sauce: It can overpower the dish and make it overly salty. Stick to the measurements or use low-sodium soy sauce.

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Storage Instructions

Store cooled portions of teriyaki beef with rice in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave for 1–2 minutes, stirring halfway through to ensure even heating. If using glass containers, you can also reheat in the oven at 350°F for 10–15 minutes. For freezing, let it cool completely and freeze in meal prep containers for up to 2 months. Thaw overnight in the fridge before reheating.

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Estimated Nutrition

Per serving (based on 4 servings):

• Calories: ~460 kcal
• Protein: 26g
• Carbohydrates: 40g
• Sugars: 10g
• Fat: 22g
• Saturated Fat: 6g
• Fiber: 4g
• Sodium: 580mg

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Frequently Asked Questions

Can I use ground turkey instead of beef?

Yes, ground turkey is a great lean substitute and works perfectly with the teriyaki sauce.

Is this recipe gluten-free?

It can be! Use tamari or coconut aminos instead of soy sauce to make it gluten-free.

Can I freeze this meal?

Absolutely. Let the dish cool completely before freezing it in airtight containers. Thaw in the fridge overnight before reheating.

How long will it last in the fridge?

Stored properly, it stays fresh for up to 4 days in the refrigerator.

What kind of rice works best?

Both white rice and brown rice are great. For low-carb, opt for cauliflower rice.

Can I double the recipe?

Yes, this recipe scales well. Just make sure your skillet is large enough or cook in batches.

Is it spicy?

Only slightly, and the spice is optional. You can omit the red pepper flakes to keep it mild.

Can I add more vegetables?

Definitely! Snap peas, mushrooms, and baby corn are all tasty additions.

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Conclusion

Meal Prep Ground Beef Teriyaki is the kind of recipe that works for everyone—from busy professionals needing quick lunches to parents feeding hungry kids on a weeknight. It’s flavorful, balanced, and easy to make in bulk. Plus, you get the satisfaction of a delicious, home-cooked meal without spending hours in the kitchen. Whether you’re new to meal prepping or a seasoned pro, this dish will quickly earn a spot in your rotation.

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