One-Pan Ground Beef Protein Skillet
A quick ground beef skillet with rice and vegetables — everything in one pan. Budget-friendly with 36g protein per serving.
PROTEIN 36g
CALORIES 450
P:E RATIO 0.7
TIME 25m
YIELD 4
P:E 0.7
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1.5 lbs ground beef 36G PROTEIN
1.5 cups instant rice CARB BASE
1 can diced tomatoes PRODUCE
1 cup beef broth 36G PROTEIN
1 cup frozen corn PRODUCE
1 tsp chili powder FLAVOR
1/2 tsp cumin FLAVOR
1/2 tsp garlic powder FLAVOR
1 cup shredded cheddar cheese DAIRY
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days.
- Batching: Instant rice is key — regular rice needs more liquid and time.
- Reheat: Microwave 2-3 minutes. Add a splash of broth if dry.
EXECUTION STEPS
01
HIGH HEAT SEAR
Brown ground beef in a large skillet over medium-high heat. Drain excess fat.
02
THE MACRO PREP
Add diced tomatoes, broth, corn, chili powder, cumin, and garlic powder. Stir.
03
VEGGIE STEAM-SAUTÉ
Bring to a simmer. Stir in instant rice.
04
HIGH HEAT SEAR
Cover, reduce heat to low, and cook 5 minutes until rice absorbs liquid.
05
STEP 5
Sprinkle cheese on top, cover, and let melt 2 minutes.
PRIMARY CATEGORY
EXPLORE MORE One Pan ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1.5 lbs ground beef
- 1.5 cups instant rice
- 1 can diced tomatoes
- 1 cup beef broth
- 1 cup frozen corn
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/2 tsp garlic powder
- 1 cup shredded cheddar cheese