Looking for a hearty, mouth-watering meal that’s perfect for your busy week ahead? Our BBQ Meatloaf Meal Prep Bowls are not just a feast for the senses; they’re also a game-changer for your meal planning! Imagine sinking your teeth into a flavorful meatloaf glazed with tangy BBQ sauce, paired with fluffy brown rice and vibrant steamed broccoli. With just 15 minutes of prep time and an hour of baking, you’ll have four delicious servings ready to go! Dive into this recipe and discover how easy it is to create a satisfying meal that keeps you fueled throughout the week!
Prep Time: 15 mins
Cook Time: 1 hrs
Total Time: 1 hrs 15 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 lb ground beef
- 1/2 cup breadcrumbs
- 1/4 cup BBQ sauce
- 1 egg
- 1/2 onion, diced
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 cup steamed broccoli (for meal prep)
- 1 cup cooked brown rice (for meal prep)
Instructions
- Preheat your oven to 350°F (175°C). This ensures that the oven is hot enough to cook the meatloaf evenly.
- In a large mixing bowl, combine 1 lb of ground beef, 1/2 cup of breadcrumbs, 1/4 cup of BBQ sauce, 1 egg, 1/2 diced onion, 1 teaspoon of garlic powder, and salt and pepper to taste. Use your hands or a spatula to mix the ingredients until well combined, but be careful not to overmix as this can make the meatloaf tough.
- Transfer the meat mixture into a loaf pan, shaping it into a loaf form. Smooth the top with a spatula for even cooking.
- Spread a thin layer of BBQ sauce on top of the meatloaf for added flavor and a nice glaze as it cooks.
- Place the loaf pan in the preheated oven and bake for 1 hour, or until the internal temperature of the meatloaf reaches 160°F (70°C). Use a meat thermometer to check the temperature for accuracy.
- While the meatloaf is baking, prepare the steamed broccoli. You can steam it on the stovetop or in the microwave until bright green and tender, about 5-7 minutes. Set aside.
- Cook 1 cup of brown rice according to the package instructions. This usually involves rinsing the rice, then combining it with water in a pot, bringing it to a boil, reducing to a simmer, and covering for about 30-40 minutes until the rice is tender and the water is absorbed.
- Once the meatloaf is done baking, remove it from the oven and let it rest for 10 minutes. This helps the juices redistribute, making it easier to slice.
- After resting, slice the meatloaf into portions. You can cut it into 4 equal pieces for meal prep bowls.
- To assemble the meal prep bowls, divide the cooked brown rice evenly among 4 meal prep containers. Add a portion of the sliced meatloaf on top of the rice, and then add a generous serving of steamed broccoli alongside.
- Drizzle a little extra BBQ sauce over the meatloaf if desired, and cover the meal prep bowls with lids or plastic wrap.
- Allow the meal prep bowls to cool to room temperature before refrigerating. They can be stored in the fridge for up to 4 days, making them a perfect grab-and-go meal.
Tips
- Don’t Overmix: When combining the ingredients for your meatloaf, mix just until everything is combined. Overmixing can lead to a dense and tough texture.
- Use a Meat Thermometer: To ensure your meatloaf is perfectly cooked, check the internal temperature with a meat thermometer. It should reach 160°F (70°C) for safe consumption.
- Customize Your BBQ Sauce: Feel free to experiment with different BBQ sauces to find your favorite flavor profile. A smoky or spicy sauce can add an exciting twist!
- Let It Rest: After baking, let your meatloaf rest for about 10 minutes before slicing. This helps keep the juices locked in, making every bite tender and juicy.
- Meal Prep Storage: These meal prep bowls can be stored in the fridge for up to 4 days. Make sure to cool them to room temperature before sealing to maintain freshness.
- Add Variety: Switch up the veggies or grains in your meal prep bowls! Try quinoa instead of brown rice or add different steamed vegetables for a colorful and nutritious twist.
Nutrition Facts
Calories: 420kcal
Carbohydrates: 35g
Protein: 28g
Fat: 18g
Saturated Fat: 7g
Cholesterol: 110mg
