College Microwave Burrito Bowl
Everything you need, nothing you don't — a complete burrito bowl made entirely in the microwave using pantry staples. No stove, no oven, no excuses.
PROTEIN 32g
CALORIES 400
P:E RATIO 0.8
TIME 10m
YIELD 1
P:E 0.8
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1 pouch microwavable brown rice (8.5 oz) CARB BASE
1/2 can (about 7.5 oz) black beans, drained and rinsed HIGH FIBER
1 can (5 oz) chicken breast in water, drained 32G PROTEIN
1/4 cup salsa FLAVOR
1/4 cup shredded Mexican cheese blend DAIRY
2 tablespoons plain Greek yogurt (sour cream substitute) DAIRY
1 tablespoon hot sauce FLAVOR
Squeeze of lime juice FLAVOR
MEAL PREP LOGISTICS
- Storage: Best eaten fresh. Leftover components keep in the mini-fridge for 2 days.
- Batching: Keep these pantry items stocked in your dorm room and you will always have a high-protein meal ready in 5 minutes.
- Reheat: Microwave leftovers for 1.5 minutes, stirring halfway.
EXECUTION STEPS
01
THE MACRO PREP
Microwave the rice pouch according to package directions (usually 90 seconds).
02
HIGH HEAT SEAR
In a large microwave-safe bowl, combine black beans and canned chicken. Microwave for 1.5 minutes.
03
VEGGIE STEAM-SAUTÉ
Add the hot rice to the bowl. Top with salsa and shredded cheese.
04
THE ASSEMBLY
Microwave for 30 more seconds to melt the cheese.
05
STEP 5
Top with Greek yogurt, hot sauce, and a squeeze of lime. Stir and eat.
PRIMARY CATEGORY
EXPLORE MORE Microwave ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1 pouch microwavable brown rice (8.5 oz)
- 1/2 can (about 7.5 oz) black beans, drained and rinsed
- 1 can (5 oz) chicken breast in water, drained
- 1/4 cup salsa
- 1/4 cup shredded Mexican cheese blend
- 2 tablespoons plain Greek yogurt (sour cream substitute)
- 1 tablespoon hot sauce
- Squeeze of lime juice