Are you ready to fall for this beef and broccoli meal prep recipe? Our Five-Spice Beef and Broccoli dinner meal prep is perfect for the change in seasons. Pumpkin is all the hype during the fall, but don't forget about other warming spices like clove, anise, and ginger. We add these zesty seasonings to sirloin beef and broccoli to cook until the air is filled with their delicious aroma. The five-spice beef and broccoli go on top of sauteéd cauliflower rice and served in a meal prep container, bowl, or on a plate for dinner. So, get your cauliflower rice ready (we have a bulk recipe for you here), grab some steak and broccoli, and let's get spicy!

This lean and aromatic stir fry is full of warm spices like ginger, clove, and star anise adding complexity to stir fry staples broccoli and sirloin. Serves oven sautéed cauliflower rice, this dish is satisfying without being high in carbs or calories!

Five-Spice Beef and Broccoli Ingredients:

• 1 tablespoon toasted sesame oil  
• 8 cups cauliflower rice  
• 1 teaspoon avocado oil  
• 1 lb. lean sirloin, sliced into thin strips  
• 4 cups broccoli florets  
• 1 tablespoon toasted sesame seeds  

For Sauce  

• ⅔ cup coconut aminos 
• 1 tablespoon toasted sesame oil 
• 1 tablespoon gluten-free flour 
• 2 tablespoon rice vinegar  
• 1 tablespoon coconut sugar  
• 1 teaspoon Chinese 5-Spice seasoning  
• ½ teaspoon minced garlic 

How long will Five-Spice Beef and Broccoli last for?

Our beef and broccoli meal prep recipe will last for up to 4 days in the refrigerator, including the cauliflower rice. Store your dinner meal prep recipe in shallow, airtight containers for maximum freshness. We just so happen to have a line of meal prep containers that are perfect for the job! You can get our Good Cook Meal Prep containers on Amazon. 

Can Five-Spice Beef and Broccoli be frozen?

Yes, you can freeze this beef and broccoli meal prep recipe. It's easy to do - store Five-Spice Beef and Broccoli in shallow, airtight containers or labeled gallon freezer bags. You can defrost and reheat leftovers within 3 to 4 months. 

How do you make Five-Spice Beef and Broccoli?

This is quick and easy dinner meal prep, just like any other beef and broccoli meal prep recipe. Five-Spice Beef and Broccoli takes less than 35 minutes to cook and only requires one pan. You start by making the sauce, then sauté cauliflower rice in sesame oil. Then use the same pan to cook the sirloin steak and broccoli. Stir in the sauce, let it thicken, and you're ready to pack up a deliciously healthy dinner meal prep recipe to enjoy after a busy day. The full recipe is at the bottom of this page.

How to portion Five-Spice Beef and Broccoli?

Make sure you have four one-compartment meal prep containers ready for your beef and broccoli dinner. Line them up and divide the sauteéd cauliflower rice into each one. After you cook the beef and broccoli, put it on top of the cauliflower rice. 

More beef and broccoli meal prep recipes:

• Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli
• Korean Beef Bowls
• Low Carb Beef & Broccoli Stir Fry Meal Prep

Other tips for making Five-Spice Beef and Broccoli:

• You can use flank steak, too. Make sure the slices are thinly cut, no more than ¼" thick. 

• Slice your beef across the grain. 

• Marinate the steak in the five-spice sauce for a few hours or overnight. 

• Get your skillet piping hot before adding the steak for that professional-looking sear. 

• Make sure that your beef isn't thoroughly cooked when you add the broccoli so you don't end up with overcooked beef slices. 

• Cut your broccoli into small-medium pieces. 

• Have your cauliflower rice ready ahead of time. Try our Cilantro Lime Cauliflower Rice.

Five-Spice Beef and Broccoli

This lean and aromatic stir fry is full of warm spices like ginger, clove, and star anise adding complexity to stir fry staples broccoli and sirloin. Serves oven sautéed cauliflower rice, this dish is satisfying without being high in carbs or calories!

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Prep Time: 15 minutes minutes

Cook Time: 18 minutes minutes

Total Time: 33 minutes minutes

Course: dinner, Lunch, Main Dish

Cuisine: Chinese

Diet: Gluten Free

Keyword: Beef, gluten free, lunch, Meal Prep, paleo

Servings: 4 meals

Calories: 450kcal

Author: Nick Quintero

Ingredients

• 1 tablespoon toasted sesame oil
• 8 cups cauliflower rice
• 1 teaspoon avocado oil
• 1 lb. lean sirloin sliced into thin strips
• 4 cups broccoli florets
• 1 tablespoon toasted sesame seeds

For Sauce

• ⅔ cup coconut aminos
• 1 tablespoon toasted sesame oil
• 1 tablespoon gluten-free flour
• 2 tablespoon rice vinegar
• 1 tablespoon coconut sugar
• 1 teaspoon Chinese 5-Spice seasoning
• ½ teaspoon minced garlic

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Instructions

• Whisk together ingredients for the sauce in a small bowl until flour is dissolved. Set aside.
• Heat 1 tablespoon of sesame oil over medium heat in a medium skillet. Add cauliflower rice and sauté for 6-8 minutes, stirring occasionally. Divide cauliflower rice between 4 black MPOF containers.
• Wipe pan clean and return to the stove. Lightly grease with 1 teaspoon avocado oil. Heat over medium-high heat for 1 minute. Blot excess moisture from sirloin and add to hot
• pan in a single layer. Brown for 2 minutes without touching.
• Add broccoli to skillet and pour sauce on top. Stir well. Reduce heat to medium-low and cover. Simmer for 6-7 minutes, until broccoli is tender and the sauce has thickened.
• Divide beef and broccoli over cauliflower rice and sprinkle with sesame seeds.

Video

Nutrition

Calories: 450kcal | Carbohydrates: 32g | Protein: 33g | Fat: 23g | Fiber: 9g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Apple BBQ Meatloaf and Mashed Potato Meal prep is not your grandma's meatloaf! Grain free, with apples added for a little sweetness and moisture!

Admittedly, it's not every day you come across a recipe for meatloaf with apples and barbecue sauce, right? This one is grain free, and the apples add a lot of moisture and a little bit of sweetness. But don't worry. We haven't gone so far off the beaten path here. We want you to eat this with mashed potatoes and green beans. Honestly. (But don't worry. We also have a more straightforward Meatloaf and Mashed Potato Meal Prep.) 

Oh, and this meal prep recipe is gluten-free, as almond flour takes the place of breadcrumbs. And if you use a barbecue sauce low in sugar like this one we like from Primal Kitchen, it's Whole30/paleo friendly, too.

Apple BBQ Meatloaf & Mashed Potato Meal Prep Ingredients:

For the Meatloaf:

• 1 ¼ pounds grass-fed beef
• 2 large eggs
• 2 tbsp. red onion, chopped
• 1 small apple, peeled and grated
• 1 tsp. onion powder
• ½ tsp. paprika
• ½ cup BBQ sauce + more for serving
• ⅓ cup almond flour
• Salt and pepper, to taste

For the Potatoes:

• 2 large russet potatoes
• 1 cup unsweetened dairy-free milk
• 1 tbsp. parsley
• Salt and pepper, to taste

How to Make Apple BBQ Meatloaf Meal Prep

This dish, we're not going to like, takes a bit of time. But we can't always have dinner ready in 20 minutes, right? You start off by getting the potatoes going; boil them up before you can mash them. While that's simmering, grate the apples and assemble the meatloaf ingredients in a large bowl. Then, transfer the mixture (which you can mix with your hands, as it makes it more tender) to a loaf pan. That will bake while you deal with the potatoes. And just before everything is ready, assuming you've mashed them and also added some barbecue sauce to the meatloaf, steam some green beans or another green veggie to serve with it. 

How to Serve and Store Apple BBQ Meatloaf 

Once the meatloaf has cooled, you can go ahead and slice it and transfer it to the waiting meal prep containers. Do the same for the mashed potatoes and green beans, assuming you've made them, too. 

You can also freeze this entire meal prep, which is pretty awesome. We're a fan of things that freeze well and reheat well. Eat half and freeze half—that's one way of working with meal preps! You can defrost it right in the microwave if you like. Or you can leave it in the fridge overnight so that it defrosts just enough so that you can remove it with ease. Then, reheat it in the oven in a casserole dish or other oven-safe vessel. 

Substitutions or Alterations

You can use turkey, veal, pork, or chicken, or some combination of all of those for this meatloaf dish. The texture and taste will be a little different, but it will still be delicious. 

Make this with roasted red potatoes instead of mashed Russets if you like. Or serve with rice. But meatloaf really likes mashed potatoes, right? 

Apple BBQ Meatloaf & Mashed Potato Meal Prep

Traditional meatloaf gets a hearty makeover with this recipe, which has shredded apple for a little sweetness and moisture. Serve with mashed potatoes and green beans for an all-American meal!

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Prep Time: 40 minutes minutes

Cook Time: 50 minutes minutes

Total Time: 1 hour hour 30 minutes minutes

Course: Main Dish

Cuisine: American

Keyword: Beef, Meal Prep

Servings: 4 meals

Calories: 501kcal

Author: Nick Quintero

Ingredients

Meatloaf

• 1.25 pounds grass fed beef
• 2 large eggs
• 2 tablespoon red onion chopped
• 1 small apple peeled and grated
• 1 teaspoon onion powder
• ½ tsp paprika
• ½ cup Whole30 approved BBQ sauce plus more for serving, optional
• ⅓ cup almond flour
• Salt and pepper to taste

Mashed Potatoes

• 2 large russet potatoes
• 1 cup almond milk or milk of choice
• 1 tablespoon parsley chopped
• Salt and pepper to taste

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Instructions

• Preheat the oven to 350 F. Grease the inside of a 9”x5” baking pan and set aside.
• Place the potatoes with the skin on in a pot of boiling water and boil for 30 to 40 minutes or until they can be easily pierced through with a fork.
• While the potatoes are cooking, whisk together the eggs with the red onion, grated apple, onion powder, paprika, salt, pepper, and almond flour in a large mixing bowl.
• Add the meat to the bowl and gently incorporate it with your hands. Transfer mixture to the greased pan.
• Bake at 350 F for 30 minutes. Remove it from the oven and spoon or brush the BBQ sauce over the top.
• Return the meatloaf to the oven for another 10 to 15 minutes or until it has set. Remove it from the oven and let it rest in the pan for 10 minutes before removing and slicing.
• While the meatloaf sets, remove the potatoes from the pot of water if you haven't done so already, and mash them with the almond milk, salt, pepper, and parsley. Transfer the potatoes to waiting meal prep containers
• Remove the meatloaf from the pan carefully and transfer to a cutting board. Slice it and transfer the slices to meal prep containers, along with the mashed potatoes. Serve also with steamed green beans or broccoli, if desired.

Notes

Macros for 1 out of 4 servings:

33g Protein | 28g Carbs | 29g Fat | 501 Calories

• you can lower the fat count in this recipe by using a 96% lean ground beef or ground turkey/turkey breast

Nutrition

Serving: 1meal | Calories: 501kcal | Carbohydrates: 28g | Protein: 33g | Fat: 29g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One-Pot Jambalaya Meal Prep comes together in the pressure cooker for a lower-carb Whole30-compliant dish made with cauliflower rice.

 You might not think to meal prep something like jambalaya, which typically contains a lot of ingredients and requires a bit of time to get everything to come together just the way you like it.  It's a slow and steady kind of dish.

We know you probably don't have a lot of time for that, right? So instead, this one uses a pressure cooker

However, it's a great meal prep recipe because it's loaded with protein and can be customized if you want to mix it up a bit. 

One Pot Jambalaya Meal Prep Ingredients

• 1 ½ tbsps avocado oil
•  ¾ cup chopped onion
• ¾ cup chopped celery
• 1 cup chopped bell pepper
• 6 oz Whole30 compliant Andouille sausage, sliced
• 1 lb chicken breast, cut into bite-sized pieces
• ½ teaspoon dried thyme
• ¼ teaspoon paprika
•  ½ teaspoon ground cumin
• 2 ½ tsps Creole seasoning blend*
• 1 (14 oz) can unsalted diced tomatoes, drained
• ¼ cup chicken broth, or water
• 1 lb cauliflower rice
• ½ lb medium-sized raw shrimp, peeled and deveined

How to Make One Pot Jambalaya 

One pot jambalaya starts with oil, onion, celery, and bell pepper, often referred to as the trinity, or Louisiana's answer to France's mirepoix. (The latter uses carrots instead of peppers). Add all that to the Instant Pot or pressure cooker and saute until starting to soften. Then you'll add the sausage and chicken, along with the dried herbs and seasonings: thyme, paprika, cumin, and Creole seasoning blend. And then, the tomatoes and broth, followed by the rice. Toward the very end of cooking, and after the pressure has been released, add the shrimp. It will cook fast in the residual heat; if you add shrimp earlier it will turn rubbery. No one wants rubbery shrimp. 

How to Serve One Pot Jambalaya 

This is the ultimate one-pot meal, so honestly, we don't see much need to serve anything else with it. Unless, of course, you're the kind of person who serves salad with all meals. If that's you, by all means, add more veggies to your day. We're not going to say no to that. 

How to Store Jambalaya

This meal prep will keep for four or five days in airtight sealed containers in the fridge. Almost everything in this meal prep will freeze well, except for the shrimp. If you plan on freezing this one-pot jambalaya, just make sure you eat the shrimp first, or take it out and eat it with another meal. Freezing shrimp that's already been cooked isn't a great idea because it becomes rubbery once you thaw it again and try to reheat it. 

Jambalaya vs. Gumbo

These two dishes both hail from the New Orleans area and so it's easy to get them confused on that factor alone. But they also often contain some of the same ingredients.  However, the main difference is as follows. Gumbo is a thick stew that's usually served with rice, on the side, whereas with jambalaya, the rice cooks right in the same pot as everything else.

Tip

Use a seasoning blend such as Tony Chachere’s Creole Seasoning or Zatarain’s Creole Seasoning. Both are great! Just be sure to check the salt content on those seasoning blends; you won't typically need to add salt to your jambalaya if you're using either of those.

READ MORE: Don't eat meat? Try this Vegetarian Jambalaya instead!

One Pot Jambalaya Meal Prep

This Whole30 compliant Jambalaya uses cauliflower rice instead of grains. It is a quick and easy one pot meal with minimal clean up!

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Prep Time: 15 minutes minutes

Cook Time: 8 minutes minutes

Total Time: 23 minutes minutes

Course: Main Dish

Cuisine: American

Keyword: Chicken, Meal Prep

Servings: 4 meals

Calories: 314kcal

Author: Nick Quintero

Ingredients

• 1.5 tbs avocado oil
• ¾ cup onion chopped
• ¾ cup celery chopped
• 1 cup bell pepper chopped
• 6 ounces andouille sausage sliced (Whole30 compliant)
• 1 pound chicken breast cut into bite sized pieces
• ½ teaspoon dried thyme
• ¼ teaspoon paprika
• ½ teaspoon ground cumin
• 2 ¼ tsp cajun seasoning blend*
• 1 14 ounce can unsalted diced tomatoes drained
• ¼ cup chicken broth or water
• 1 pound cauliflower rice
• 8 ounces medium shrimp peeled and deveined

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Instructions

• Heat oil in pressure cooker pot over medium heat (or “sauté” setting). Add onion, celery, and bell pepper. Cook for 2 minutes until onions have softened. Add sausage, chicken, thyme, paprika, cumin, and Creole seasoning and stir to coat ingredients in the spices. Cook for about 2 minutes.
• Add drained diced tomatoes, broth, and cauliflower rice. Cover the pressure cooker with lid and lock. Ensure that steam release knot is set to “pressure” or “sealed” position. Cook at high pressure for 8 minutes.
• Manually release pressure after cooking and turn off the pressure cooker. Remove lidand stir in shrimp. Allow shrimp to cook in residual heat of mixture for 3-5 minutes. Servewarm.
• NOTE:• Use seasoning blend such as Tony Chachere’s Creole Seasoning or Zatarain’sCreole Seasoning• Check sausage ingredient label to make sure it is Whole30 compliant. WellshireFarms Smoked Andouille Sausage was used for this recipe.

Notes

Nutrition for 1 out of 4 servings:

47g Protein | 13g Carbs | 10g Fat | 5.5g Fiber | 314 Calories

Nutrition

Serving: 1meal | Calories: 314kcal | Carbohydrates: 13g | Protein: 47g | Fat: 10g | Fiber: 5.5g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!