Korean Style Meal Prep Bowls

Korean cuisine captures attention with its bold flavours, vibrant colours, and wholesome ingredients. Among the many benefits of Korean food is its focus on balance and nutrition, making it an outstanding choice for meal prep. In this post, we will share a simple yet tasty recipe for Korean-style meal prep bowls. These bowls are perfect for individuals looking for nutritious and flavourful meals on the go. Packed with nutrients and colour, they are bound to keep you energized throughout your day.

A vibrant Korean meal prep bowl with various toppings.

Ingredients

For a meal prep that serves five, gather the following ingredients:

• 2 cups brown rice, dry

• Optional 4 cups bone broth (for rice preparation)

• 1 lb lean ground beef

• 1 medium zucchini, grated

• Toppings:

- 5 boiled eggs (1 per serving)

- 2 large carrots, shredded

- 1 medium yellow pepper, thinly sliced

- 1 medium cucumber, sliced

- 1 small shallot, minced or scallion

- Sesame seeds

The Sauce

The sauce will bring the beef's flavour to life, adding both sweetness and a hint of heat. The ingredients for this delightful sauce are:

• 1/2 cup low sodium soy sauce or coconut aminos

• 1/4 cup honey

• 2 tsp sesame oil

• 2 tbsp rice wine vinegar

• 2 tsp gochujang (fermented chili paste)

• 2 tbsp minced garlic

• 1 tbsp fresh grated ginger

  
  

Nutritional Benefits

Every component of this meal prep bowl contributes essential nutrients. Using brown rice as a base offers fiber that supports digestive health. Cooking it in bone broth not only enhances flavour but adds collagen and nutrients beneficial for gut health.

The lean ground beef is a great protein source, providing about 23 grams of protein per 3-ounce serving. This protein is vital for muscle repair and growth. Grated zucchini increases the vegetable content while adding moisture and important vitamins.

Toppings not only enhance flavour but also elevate the meal's nutrient density. For example, carrots are high in beta-carotene, cucumbers provide hydration, and boiled eggs offer healthy fats and extra protein. Gochujang is packed with probiotics, thanks to its fermentation, making it a great addition for gut health.

Preparation Steps

Step 1: Cook the Brown Rice

Begin by rinsing the brown rice thoroughly to remove excess starch. Cook the rice in quality bone broth rather than water to enrich its flavour and nutrient profile. Once cooked, allow it to cool slightly.

Step 2: Prepare the Beef Mixture

In a skillet over medium heat, add your lean ground beef. As the beef begins to brown, incorporate the grated zucchini. This addition will cook down and blend seamlessly into the meat, adding moisture and nutrients.

While the beef is browning, whisk together the sauce ingredients; soy sauce or coconut aminos, honey, sesame oil, rice wine vinegar, gochujang, minced garlic, and grated ginger. Once the beef is fully cooked, remove it from heat and stir in the sauce, allowing the mixture to marinate for a few minutes to let the flavours develop.

Step 3: Assemble the Bowls

In meal prep containers, start with a layer of brown rice. Add a portion of the beef and zucchini mixture on top. Next, artfully arrange the shredded carrots, sliced cucumber, yellow pepper, and chopped shallots. Complete the bowl with a boiled egg and sprinkle sesame seeds over the top for an extra touch.

Storage Tips

These meal prep bowls excel in convenience and can be stored in the refrigerator for up to five days. To maintain freshness, ensure that each component is sealed in its own container. When it's time to eat, simply reheat the bowls in the microwave or enjoy them cold if you prefer a refreshing meal.

Customization Options

Feel free to personalize your meal prep bowls according to your tastes. Instead of ground beef, you can substitute chicken, turkey, or even tofu for a vegetarian twist. Experimenting with seasonal vegetables can add variety and use what’s fresh.

For additional crunch, consider incorporating nuts or seeds. If you crave a kick, add sliced jalapeños or increase the gochujang in the sauce for a spicier flavor.

Gather your ingredients and give this recipe a try. You will enjoy a dish loaded with nutrition and taste, while saving precious time during your busy week. Whether you need a quick meal before heading out or a fast lunch, these bowls are here to simplify your day.

Happy cooking!