Meal Prep
Deconstructed Mediterranean Bowls
Seasoned ground beef, lemon-herb rice, cool tzatziki, and a cucumber-tomato salad make a Mediterranean meal prep with plenty of contrast. The pita chips stay on the side until lunch, so the crunch actually survives the trip. Brown the beef while the rice cooks, portion the cold toppings, and you have a weeknight dinner that also earns its spot in the lunch rotation.
- Prep
- 15 min
- Cook
- 20 min
- Makes
- 4 servings
High protein
Deconstructed Mediterranean Bowls
57.9g protein750 calories per serving
- Prep Time
- 15 mins
- Cook Time
- 20 mins
- Total Time
- 35 mins
Equipment
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- 1 12-inch jumbo cooker
- 1 Rice Cooker
- 1 Rice Strainer
- 1 Basic knife set
- 1 Basic Utensils
- 1 Mixing Bowls
- 1 Cutting Boards
- 1 Meal Prep Containers- Keep cold toppings in reusable portion cups or shared containers.
Ingredients
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For the Beef
For the Lemon-Herb Rice
For the Cucumber-Tomato Salad
To Serve
Instructions
1 cup dry jasmine rice, ½ lemon, 2 tbsp fresh parsley
2 lb 93% lean ground beef
2 tsp dried oregano, 1 tsp garlic powder, 1 tsp onion powder, ½ tsp dried rosemary, ½ tsp paprika, ½ tsp ground cumin, ½ tsp salt, ½ tsp black pepper, ½ lemon
2 cup diced cucumber, 1 cup grape tomatoes, ½ lemon, 1 tsp olive oil, ¼ tsp salt, ¼ tsp black pepper
8 oz tzatziki, 4 oz pita chips
Recipe notes
Rice is measured dry. Nutrition is an estimate using 93% lean beef and representative packaged-ingredient references; brands vary. Keep cold and crunchy toppings separate until serving.
Nutrition
Per servingEstimates for one serving.
- Calories
- 750 kcal
- Protein
- 57.9 g
- Fat
- 26.3 g
- Carbs
- 66.2 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 8.42 g
- Polyunsaturated Fat
- 2.33 g
- Monounsaturated Fat
- 12.69 g
- Trans Fat
- 0.84 g
- Cholesterol
- 149 mg
- Sodium
- 971 mg
- Potassium
- 1,180 mg
- Fiber
- 4 g
- Sugar
- 4.9 g
- Added Sugar
- 0 g
- Vitamin A
- 57 mcg RAE
- Vitamin C
- 24.56 mg
- Vitamin D
- 0.23 mcg
- Calcium
- 123 mg
- Iron
- 9.58 mg
Estimated ingredient cost
$6.98 per serving · $27.92 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- 93% lean ground beef: $17.15
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS lean/extra-lean category average; not an exact 93% lean product quote.
BLS: Ground beef, lean and extra lean · Price checked 2026-09-21
- dried oregano: $0.09
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (leaves) = 1 g; texture=leaves Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Oregano Leaves, 0.87 oz · Price checked 2026-09-21
- garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- onion powder: $0.03
2.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.4 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
- dried rosemary: $0.07
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.2 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Rosemary Leaves, 0.8 oz · Price checked 2026-09-21
- paprika: $0.02
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
- ground cumin: $0.02
1.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.1 g; Editorial ground-cumin estimate: 2.1 g/tsp. Grinding/packing varies; this is not a USDA ground-cumin portion. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Ground Cumin, 2.5 oz · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- lemon: $0.26
60 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- lemon: $0.26
60 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- fresh parsley: $1.03
7.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 3.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Parsley, 0.5 oz Clamshell · Price checked 2026-09-21
- diced cucumber: $0.95
208 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 104 g; Editorial chopped-cucumber proxy: 104 g/cup, transferred from USDA's sliced measure. A medium whole cucumber defaults to USDA's unsized 301 g cucumber. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Mini Cucumbers, 16 oz · Price checked 2026-09-21
- grape tomatoes: $1.59
152 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 152 g Representative product for this ingredient; your brand and package size may differ.
Walmart: NatureSweet Cherubs Heavenly Grape Tomatoes, 10oz Package, Fresh · Price checked 2026-09-21
- lemon: $0.26
60 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- olive oil: $0.06
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- tzatziki: $2.71
226.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative ready-to-eat product; brands and formulations vary.
Walmart: Marketside Tzatziki Style Dip · Price checked 2026-10-15
- pita chips: $2.72
113.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative ready-to-eat product; brands and formulations vary.
Fry’s (Kroger): Stacy’s Sea Salt Pita Chips · Price checked 2026-10-15
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein57.9g32%
- Carbs66.2g36%
- Fat26.3g32%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
The whole idea behind these Mediterranean beef bowls is keeping each part good at its own job. Beef and rice belong in the container that gets reheated. Cucumber, tomatoes, and tzatziki stay cold. Pita chips stay dry until you are ready to eat. It takes a little intention while packing, but it avoids turning a bowl with several different textures into one soft pile by lunchtime.
You do not need a new stack of disposable cups every week. Reusable portion containers work for lunches on the go, and shared containers make sense when you eat at home. The meal prep equipment guide covers the basic setup if you are still getting your kitchen organized. Keep the cucumber salad together in the refrigerator, leave the tzatziki in its tub, and portion chips from the original bag at serving. Dry the cucumber well after washing and scoop the salad out of any liquid that collects in the bottom.
Cook the rice while you brown the beef. If you are prepping these alongside the deconstructed taco bowls, cook the plain rice together, then divide it before adding the lemon and parsley to this batch. Brown the beef in separate batches so each recipe gets its own seasoning. Crush the dried rosemary between your fingers so it distributes through the meat, and give the beef enough space in the skillet to brown. Lemon juice brightens both the rice and the meat without needing an extra sauce to cook. Feta is an easy optional addition if you want a saltier finish, but it changes the ingredients and nutrition of your portion.
For reheating, remove every cold topping first. Start with 90 seconds on high, stir the beef and rice, and heat for another 45 seconds. Continue as needed until the hot components reach 165°F throughout, then add the salad, tzatziki, and chips. Refrigerate promptly and use refrigerated leftovers within three to four days. If you are making more than that, freeze extra beef and rice separately from the fresh toppings.
Ground beef, rice, and a few shared produce staples make these bowls easy to pair with another meal prep in the same grocery trip. Compare package unit prices and buy the amount you will actually use, especially for the sauce and chips. For another way to use similar flavors, try the Greek meatballs, or browse the high-protein beef recipes when you want to put the rest of a larger ground-beef purchase to work.
Notes from your kitchen
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