Meal Prep Ground Beef Teriyaki

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I love having a recipe that’s just as great on day four as it is fresh out of the skillet. That’s exactly why this Meal Prep Ground Beef Teriyaki has earned a top spot in my weekly rotation. It’s simple, satisfying, and incredibly flavorful — packed with juicy ground beef, crisp veggies, and a rich, sweet-savory teriyaki glaze that clings to every bite. Perfect over a bed of fluffy rice, it makes weekday lunches something to actually look forward to.

What I appreciate most about this dish is how flexible and fast it is. I can easily whip it up in under 30 minutes, and it stores beautifully in the fridge. Whether you’re prepping lunches for the week or need a quick dinner idea after a long day, this beef teriyaki has you covered. Plus, it’s so much better (and healthier) than takeout — no mystery ingredients, just real food and bold flavors.

Why You’ll Love This Meal Prep Ground Beef Teriyaki

This dish hits all the marks: it’s quick, budget-friendly, protein-packed, and seriously delicious. It’s perfect for busy weekdays when you need something satisfying without a ton of cleanup. The teriyaki sauce adds a perfect balance of sweetness and umami, while the crisp-tender broccoli and carrots keep things fresh and vibrant.

What Kind of Ground Beef Should I Use?

I recommend using lean ground beef, ideally 85% lean or higher. This gives you just enough fat for flavor without making the dish greasy. If you prefer, you can also use ground turkey or chicken for a lighter version. Just be mindful of adjusting cook times slightly if you swap proteins.

Options for Substitutions

One of the best things about this recipe is how adaptable it is. You can easily change up the vegetables based on what you have — snap peas, bell peppers, or even zucchini work great. For a lower-carb option, swap the rice with cauliflower rice. Want to make it vegetarian? Try using plant-based ground beef alternatives or even crumbled tofu.

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Ingredients for this Meal Prep Ground Beef Teriyaki

• Ground Beef: This is the star of the dish, providing rich, savory flavor and satisfying protein. Opt for lean ground beef (85%-90%) to keep it lighter without losing taste.
• Broccoli Florets: Adds a healthy crunch and soaks up the teriyaki sauce beautifully. Fresh or frozen both work.
• Carrots: Brings a touch of natural sweetness and vibrant color to balance the savory elements.
• Garlic: Essential for building flavor at the base of the sauce.
• Ginger: Adds warmth and depth that gives the teriyaki sauce its distinct kick.
• Soy Sauce: The foundation of teriyaki, offering saltiness and umami.
• Brown Sugar: Balances the saltiness of the soy sauce and adds that signature sweetness.
• Rice Vinegar: Brings a subtle tanginess that lifts the entire dish.
• Sesame Oil: Adds nutty richness and depth.
• Cornstarch: Thickens the sauce so it clings to the meat and veggies perfectly.
• Cooked Rice: The perfect base to soak up all that delicious sauce. White rice, jasmine, or brown rice all work great.
• Green Onions & Sesame Seeds (optional): For garnish and a final pop of flavor and texture.

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Step 1: Prepare the Rice

Start by cooking your rice according to package directions. You can use a rice cooker or stovetop method — just make sure it’s ready before the beef is done so everything comes together at once. For meal prep, it’s best to let the rice cool slightly before portioning.

Step 2: Brown the Ground Beef

In a large skillet over medium-high heat, add the ground beef. Break it up with a spatula as it cooks. Sauté for about 6-8 minutes, until fully browned and no longer pink. If there’s excess grease, drain it before moving on.

Step 3: Add Garlic and Ginger

Stir in freshly minced garlic and ginger. Sauté for 1-2 minutes until fragrant. These aromatics are key to building that authentic teriyaki flavor.

Step 4: Toss in the Veggies

Add broccoli florets and julienned carrots directly into the skillet with the beef. Stir well and cook for 5-7 minutes until the veggies are just tender but still bright and crisp.

Step 5: Make the Teriyaki Sauce

In a small bowl, whisk together soy sauce, brown sugar, rice vinegar, sesame oil, and cornstarch with a bit of water to create a smooth slurry. Pour this mixture into the skillet and stir to combine.

Step 6: Simmer Until Thickened

Let everything cook together for 3-5 minutes, stirring occasionally, until the sauce thickens and coats the beef and vegetables nicely. Turn off the heat once the consistency is glossy and rich.

Step 7: Assemble for Meal Prep

Scoop rice into your meal prep containers, then spoon the beef teriyaki mixture on top. Garnish with green onions and sesame seeds if desired. Let cool before sealing and storing in the fridge.

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How Long to Prepare the Meal Prep Ground Beef Teriyaki

This dish is a lifesaver on busy weeknights or when you want to prep ahead for lunches.

Prep Time: It takes about 10-15 minutes to chop the veggies, mix the sauce, and get the rice cooking. If you use pre-cut veggies or leftover rice, it’s even faster.

Cook Time: Browning the ground beef and cooking the veggies together takes roughly 15-20 minutes. Once the sauce is added, it only takes another 3-5 minutes to thicken up.

Altogether, you’re looking at about 30 minutes from start to finish — ideal for a quick meal prep session.

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Tips for Perfect Meal Prep Ground Beef Teriyaki

• Use fresh garlic and ginger instead of powders for a richer, more authentic flavor.
• Don’t overcook the veggies — you want them crisp-tender so they hold up in storage.
• Cook the rice ahead of time or use leftover rice to streamline the process.
• Let everything cool before sealing containers to prevent sogginess and condensation.
• Store in shallow containers for faster cooling and even storage.

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Watch Out for These Mistakes While Cooking

• Skipping the cornstarch slurry: Without it, the sauce won’t cling to the beef and veggies.
• Using high-sodium soy sauce without adjusting: It can make the dish overly salty. Use low-sodium if possible.
• Overcrowding the pan: This can steam the beef instead of browning it, affecting texture.
• Overcooking the broccoli: Mushy veggies aren’t ideal for meal prep. Keep them al dente.
• Not draining excess fat: Especially with fattier beef, this can make the sauce oily.

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What to Serve With Meal Prep Ground Beef Teriyaki?

1. Steamed Jasmine or Basmati Rice

The classic base that absorbs the sauce and balances the flavors.

2. Cauliflower Rice

A great low-carb alternative that pairs well with the bold teriyaki flavor.

3. Stir-Fried Green Beans

Adds more greens and texture to the plate.

4. Pickled Cucumbers

A tangy, crunchy contrast that refreshes the palate.

5. Miso Soup

A light, warming starter that pairs wonderfully with Asian-style dishes.

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Storage Instructions

Refrigerator: Store the cooked beef teriyaki and rice in airtight meal prep containers in the fridge. It will stay fresh for up to 4 days. Let it cool before sealing to avoid moisture build-up.

Freezer: You can freeze the cooked beef and veggies (without rice) for up to 2 months. Just be sure to cool it completely and store in freezer-safe bags or containers.

Reheating: Microwave in 60-90 second intervals until hot. If reheating from frozen, thaw in the fridge overnight first. Add a splash of water if the sauce thickens too much during storage.

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Estimated Nutrition

• Calories: ~420 per serving
• Protein: 25g
• Fat: 16g
• Carbohydrates: 40g
• Sugar: 10g
• Sodium: 780mg
• Fiber: 3g

(These numbers are estimates and will vary depending on exact ingredients and portion sizes.)

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Frequently Asked Questions

What can I use instead of ground beef?

Ground turkey, chicken, or even crumbled tofu work well as substitutes. Just adjust cook time and season accordingly.

Can I make this dish gluten-free?

Yes! Use tamari or coconut aminos in place of soy sauce and ensure all other ingredients are certified gluten-free.

Can I add more vegetables?

Absolutely. Bell peppers, mushrooms, snow peas, or zucchini are all great additions to bulk it up.

Is this recipe spicy?

Not inherently, but you can add a dash of chili flakes or sriracha if you prefer a bit of heat.

Can I double the recipe?

Yes, just use a large skillet or cook in batches to avoid overcrowding. Make sure to scale the sauce accordingly.

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Conclusion

Meal Prep Ground Beef Teriyaki is a powerhouse of convenience, flavor, and flexibility. Whether you’re planning weekday lunches or looking for a satisfying dinner that comes together quickly, this recipe delivers. It’s hearty, nutritious, and endlessly customizable. Once you try it, you’ll find yourself coming back to it week after week. Don’t be surprised if it becomes one of your staple meal prep favorites!

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