Beef and Rice Lunch Bowl

meal prep friendly, filling, and well over 40g of protein per serving. This beef and rice lunch bowl takes 25 minutes start to finish and reheats perfectly, making it a go-to for anyone batch cooking on a deficit.

Ingredients

• 400g extra-lean beef mince (5% fat)
• 160g dry basmati rice
• 1 red pepper, diced
• 1 yellow pepper, diced
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp cumin
• Salt and pepper to taste
• Small bunch fresh coriander (optional)

Method

1. Cook the basmati rice according to packet instructions. Fluff with a fork and set aside.
2. Heat the olive oil in a large non-stick frying pan over medium-high heat.
3. Add the onion and cook for 3–4 minutes until softened.
4. Add the garlic and cook for 30 seconds.
5. Add the beef mince, breaking it up as it browns. Cook for 6–7 minutes until no pink remains.
6. Stir in the diced peppers, paprika, and cumin. Cook for a further 4–5 minutes until the peppers have softened.
7. Season with salt and pepper.
8. Divide the rice between two bowls, top with the beef mixture and scatter over fresh coriander if using.

Nutrition Notes

Extra-lean mince delivers 21g of protein per 100g with minimal fat. Combined with basmati rice — which has a moderate glycaemic index — this bowl keeps you full for hours without a blood sugar spike.