High-Protein Philly Bowl Meal Prep Recipe for Longevity (38g Protein)
This meal prep bowl delivers 38g of complete protein from seasoned ground beef and provolone with sautéed peppers and onions over cauliflower rice. Perfect for busy weeks and muscle health ready in 40 minutes.
- Prep Time: 15 min
- Cook Time: 25 min
- Total Time: 40 min
- Yield: 4 meal prep bowls
- Category: Bowls, Main Course, Meal Prep
- Method: Assembly, Sautéing
- Cuisine: American, Philadelphia-Inspired
- Diet: Gluten-Free, High-Protein, Low-Carb Option
Ingredients
- 1.5 lbs grass-fed ground beef (85% lean)
- 2 large bell peppers (red and green), sliced
- 1 large onion, sliced
- 4 cups cauliflower rice (or 2 cups cooked quinoa)
- 8 slices provolone cheese
- 2 tbsp Worcestershire sauce
- 2 tbsp olive oil
- 4 garlic cloves, minced
- 1 tsp smoked paprika
- 1 tsp onion powder
- ½ tsp black pepper
- Salt to taste
Optional:
- Mushrooms
- Jalapeños
- Banana peppers
- Hot sauce
Instructions
- Prep vegetables. Slice bell peppers and onions into thin strips. Mince garlic. Have cauliflower rice ready or cook quinoa and let cool.
- Heat 1 tbsp olive oil in large skillet over medium-high heat. Add peppers and onions. Season with salt and pepper. Sauté 8 to 10 minutes until softened and caramelized. Remove and set aside.
- In same skillet, add remaining oil and increase to high heat. Add ground beef, breaking up with spoon. Season with smoked paprika, onion powder, salt, and pepper. Cook 8 to 10 minutes until browned. Add garlic and Worcestershire in last 2 minutes.
- Reduce to medium-low. Return peppers and onions to skillet with beef. Toss together and cook 2 minutes. Turn off heat and rest 5 minutes to allow moisture to evaporate.
- Prepare 4 meal prep containers. Divide cauliflower rice or quinoa evenly (1 cup per container). Top each with equal portions of beef mixture. Place 2 provolone slices on top while warm.
- Let cool completely before sealing to prevent condensation. Label with date. Store refrigerated. Reheat 2 to 3 minutes until heated through and cheese melted.
Notes
- Storage: Refrigerate 5 days or freeze 2 months. Thaw overnight in fridge.
- Meal Prep: Make Sunday for grab-and-go meals all week.
- Substitutions: Ground turkey or chicken works (36g protein). Dairy-free cheese or omit (34g protein).
- Protein Boost: Top with fried egg for 44g+ total protein.