The $5 Healthy Burrito Bowl | High Protein Meal Prep

black beans

🥗Healthier: pinto beans

💰Cheaper: canned beans

Pinto beans are often less expensive and provide similar nutrition.

grilled chicken

🥗Healthier: tofu

💰Cheaper: canned chicken

Tofu is a plant-based protein, lower in calories.

salsa

🥗Healthier: fresh pico de gallo

💰Cheaper: store-bought salsa

Fresh pico de gallo offers vibrant flavor with fewer preservatives.

sour cream

🥗Healthier: Greek yogurt

💰Cheaper: creme fraiche

Greek yogurt adds creaminess with less fat.

Thinly slice one medium red onion and place into a US pint (473 mL) mason jar.

In a saucepan, combine 1 cup vinegar, 1 cup water, and ½ tbsp salt. Heat until just nearing a boil.

Pour hot brine over onions, pressing them under the liquid.

Let sit uncovered up to 1 hour, then seal and refrigerate for up to 2 weeks.

Mash one ripe avocado in a bowl with a pinch of salt until mostly smooth.

Add ¾ cup (170 g) yogurt and mix well.

Stir in chopped cilantro, lime juice, and salt to taste.

Cover and refrigerate until ready to use.

Peel zucchini and yellow squash if desired; remove seeds from yellow squash if sensitive.

Slice into thick chunks or half-moons.

Lightly salt and let sit to draw out moisture; pat dry.

Toss with olive oil and 30 g shredded cheese.

Roast on parchment-lined sheet at 475°F (246°C) for 8–10 minutes per side.

Combine all listed spices in a bowl and mix well.

Set aside; only about half will be used for this recipe.

Rinse rice several times until water runs mostly clear.

Add rice to a large pot with excess water and bring to a boil, stirring occasionally.

Boil ~10 minutes until rice is tender, then drain thoroughly.

Cool slightly, then add lime juice, chopped cilantro, and salt to taste.

Press beef into a preheated skillet over medium-high heat.

Salt with 1½ tsp salt, flip, and break up.

Add frozen liver pucks and cook until fully incorporated.

Stir in 2½ tbsp spice blend and ¼ cup water. Remove from heat.

Dice frozen mango into small chunks.

Add ¼ cup pickled red onions, cilantro, lime juice, and salt.

Mix and allow to thaw slightly before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens