Beef Teriyaki Rice Meal Prep – High Protein Lunch Ideas
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This Beef Teriyaki Rice Meal Prep is a high-protein, easy-to-make lunch with tender beef, sticky rice, and vegetables. Perfect for busy weeks.
If you’re searching for a meal prep ideas lunch recipe that combines sweet, savory, and protein-packed goodness, this Beef Teriyaki Rice Meal Prep is it. Tender slices of beef glazed in homemade teriyaki sauce sit atop fluffy rice and crisp, colorful vegetables.
Easy to prep, satisfying, and perfectly portioned, these bowls will make your lunch routine effortless while keeping your taste buds happy.
A few years ago, I wanted to bring Japanese flavors into my weekly meal prep without spending hours in the kitchen. Teriyaki became my solution — a quick, flavorful sauce transforms simple beef and vegetables into something extraordinary.
Once I layered it with steamed rice and packed everything into meal prep containers, these bowls quickly became my go-to for busy workweeks. The aroma of soy, garlic, and ginger fills the kitchen every time I make them, making prep day feel like a treat.
Tips & Kitchen Hacks
• Slice beef thinly for faster cooking and even teriyaki glaze absorption.
• Cook rice ahead of time to streamline your prep.
• Steam or roast vegetables lightly to maintain texture.
• Store sauce separately if you prefer crisp vegetables on the day of eating.
• Garnish with sesame seeds or sliced green onions for visual appeal.
Why You’ll Love This Recipe
• High in protein and balanced nutrition
• Quick and simple for weekly meal prep
• Sweet-savory teriyaki flavor everyone loves
• Perfect for work or home lunches
• Easily customizable with different veggies or rice types
Beef Teriyaki Rice Meal Prep – High Protein Lunch Ideas
Course: Main, Meal Prep, LunchCuisine: American, asianDifficulty: Easy4
servings30
minutes40
minutes300
kcalThis Beef Teriyaki Rice Meal Prep is a high-protein, easy-to-make lunch with tender beef, sticky rice, and vegetables. Perfect for busy weeks.
Ingredients
- For the Teriyaki Beef:
1 lb beef sirloin or flank steak, thinly sliced
2 tbsp soy sauce
1 tbsp mirin or rice wine (optional)
1 tbsp honey or brown sugar
2 tsp sesame oil
1 tsp garlic powder
1 tsp ginger powder
Salt & pepper- For the Veggies:
2 cups broccoli florets
1 cup sliced bell peppers
1 cup snap peas
1 tbsp olive oil
Salt & pepper- For the Rice:
2 cups cooked white, brown, or jasmine rice
- Optional Garnishes:
Sesame seeds
Sliced green onions
Directions
- Begin by cooking the rice according to package instructions and set aside.
- In a small bowl, whisk together soy sauce, mirin, honey, sesame oil, garlic, and ginger to create the teriyaki sauce.
- Heat a skillet over medium-high heat and cook the beef slices for 2–3 minutes per side until just browned.
- Pour half of the teriyaki sauce over the beef and simmer for 2–3 minutes until coated and slightly thickened.
- Meanwhile, toss the broccoli, bell peppers, and snap peas with olive oil, salt, and pepper. Roast or steam until just tender.
- Divide cooked rice evenly into four meal prep containers.
- Arrange roasted vegetables on top of the rice, followed by the teriyaki beef slices.
- Drizzle remaining teriyaki sauce over the bowls and garnish with sesame seeds or sliced green onions if desired.
- Allow bowls to cool slightly before sealing containers for meal prep.
Recipe Video
Notes
- Video Credits: Mason Woodruff
Serving Suggestions / Variations
• Swap beef for chicken, shrimp, or tofu for a different protein.
• Use cauliflower rice for a low-carb option.
• Add mushrooms, carrots, or zucchini for more vegetable variety.
• Pack sauce separately to keep vegetables crisp until eating.
Final Thoughts
Beef Teriyaki Rice Meal Prep bowls prove that high-protein, flavorful lunches don’t have to be complicated. With tender beef, perfectly cooked rice, and crisp vegetables coated in sweet-savory teriyaki sauce, these bowls are convenient, satisfying, and ideal for busy schedules. Make a batch, stack your containers, and enjoy delicious lunches all week long.
Related Stories
- Explore my savory and satisfying Lazy Enchiladas for another high-protein meal prep that comes together effortlessly.
- Try the sweet–savory goodness of Lasagna Soup with Ricotta for a colorful, balanced lunch that’s perfect for the week.
- For another quick and hearty option, check out my flavorful Easy Rotel Chicken Spaghetti — a reader favorite that makes meal prep simple and delicious.
