Meal Prep
Mongolian Meatballs
One of the original heavy hitters of Meaningful Macros, these Mongolian Meatballs are juicy, crispy-edged, and drowned in a sticky-sweet garlic-ginger glaze that turns meal prep into something you actually look forward to. This is hearty, calorie-dense fuel- around 939 calories with 67.7g of protein - built for hard training, clean bulking, and meals that taste as good as they perform.
- Prep
- 30 min
- Cook
- 20 min
- Makes
- 4 servings
- Prep Time
- 30 mins
- Cook Time
- 20 mins
- Total Time
- 50 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Meatballs:
For the Sauce:
For the Sprouts:
For the Rice & Garnish:
Instructions
Begin to cook rice, following your preferred method. I love my rice cooker!
1 cup dry jasmine rice
In a large bowl, mix the ground beef, breadcrumbs, eggs, garlic, ginger, soy sauce, sesame oil, salt, pepper, and red chili flakes. Combine until just mixed- don’t overwork the meat.
2 lb 93% lean ground beef, 1 cup bread crumbs, 2 large eggs, 6 cloves garlic, 1 tsp ginger, 2 tbsp soy sauce, 1 tbsp sesame oil, ½ tsp black pepper, ½ tsp salt, ½ tsp red pepper flakes
Roll the mixture into 1.5-inch meatballs and place them on a parchment-lined baking sheet. You will get approximately 28 meatballs.
Cut brussels sprouts in halves (or quarters for large pieces).
1 ½ lb brussels sprouts
Toss brussels sprouts in a large bowl with olive oil, soy sauce, garlic powder, salt, and pepper. Then, spread on a baking sheet in a single layer.
2 tbsp olive oil, 1 tbsp soy sauce, ½ tbsp garlic powder, ½ tsp salt, ½ tsp black pepper
Bake for 20-25 minutes, or until the meatballs are browned and cooked through & sprouts are tender and caramelized on the edges.
½ cup soy sauce, ¼ cup brown sugar, 1 tbsp hoisin sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tbsp water, 1 tsp garlic powder, 1 tsp fresh ginger
Bring to a simmer, then whisk in the cornstarch. Cook until the sauce thickens (about 2 minutes), then remove from heat.
1 tsp cornstarch
Transfer baked meatballs to a large bowl and pour the Mongolian sauce over them. Toss gently to coat.
Serve brussels sprouts & meatballs on a bed of rice, evenly portioned into 4 separate portions. Garnish with green onions or sesame seeds if you'd like- & enjoy!
Green onions, Sesame seeds
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 939 kcal
- Carbohydrates
- 93.6 g
- Protein
- 67.7 g
- Fat
- 32.7 g
- Saturated Fat
- 9.55 g
- Polyunsaturated Fat
- 5 g
- Monounsaturated Fat
- 14.78 g
- Trans Fat
- 0.81 g
- Cholesterol
- 246 mg
- Sodium
- 3,487 mg
- Potassium
- 1,845 mg
- Fiber
- 9.4 g
- Sugar
- 20.3 g
- Added Sugar
- 16 g
- Vitamin A
- 125 mcg RAE
- Vitamin C
- 145.76 mg
- Vitamin D
- 0.84 mcg
- Calcium
- 219 mg
- Iron
- 12.62 mg
Estimated ingredient cost
$6.60 per serving · $26.40 for this batch
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.
Ingredient costs and assumptions
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
- bread crumbs: $0.32
108 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 108 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Plain Bread Crumbs, 15 oz · Price checked 2026-09-21
- large eggs: $0.28
114 g purchased · Whole purchased item: 57 g each (estimated); includes shell, peel, or seeds.
1 egg (large) = 50 g; Large shell-free egg: 50 g, from King Arthur's ingredient weight chart. Large shell eggs; estimated 57 g purchased weight per egg includes shell.
Walmart: Great Value Large White Eggs, 12 Count · Price checked 2026-09-21
- garlic: $0.32
18 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- ginger: $0.02
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
- soy sauce: $0.24
32 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- sesame oil: $0.33
13.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · 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
- 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
- red pepper flakes: $0.03
0.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
- soy sauce: $0.96
127.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- brown sugar: $0.12
55 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (packed) = 220 g; packing=packed Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Light Brown Sugar, 32 oz · Price checked 2026-09-21
- hoisin sauce: $0.14
16 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Lee Kum Kee Hoisin Sauce, 20 oz · Price checked 2026-09-21
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- sesame oil: $0.11
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: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl 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
- fresh ginger: $0.02
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
- cornstarch: $0.01
2.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 128 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Corn Starch, 16 oz · Price checked 2026-09-21
- brussels sprouts: $4.75
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Brussels Sprouts 1lb Bag, Fresh Produce · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 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
- soy sauce: $0.12
16 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · 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
- 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
- Green onions: $0.11
10 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Editorial estimate for the entire recipe; owner approved including garnishes, not this exact weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Green Onion 1 Bunch, Fresh Produce · Price checked 2026-09-21
- Sesame seeds: $0.10
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Editorial estimate for the entire recipe; owner approved including garnishes, not this exact weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Sesame Seeds, 2.2 oz · Price checked 2026-09-21
Not included in this estimate:
- water: Kitchen tap water is excluded from grocery ingredient pricing; this is not a sourced zero price.
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein67.7g29%
- Carbs93.6g40%
- Fat32.7g31%
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
This is one of my most reliable meal preps, and one I keep coming back to. Mongolian sauce works well with the count-and-portion approach of meatballs. Coat the cooked batch together, divide the meatballs into four groups, then spoon the remaining sauce over the rice in each container. That way the glaze is shared across the meal rather than concentrated on whichever meatballs happened to sit at the bottom of the mixing bowl. Hoisin and soy sauce both bring salt, so taste the finished glaze before adding extra seasoning; the rice is part of how the whole serving balances out.
Get the rice going before shaping the meatballs, and roast the Brussels sprouts on a separate tray. Make the brown sugar, hoisin, ginger, and soy glaze while both trays are in the oven. If you use the optional cornstarch, mix it smoothly with the listed water before adding it to the hot sauce. Stop reducing once it coats the meatballs; it does not need to be very sticky before it goes into the fridge. Give the oiled sprouts space to develop brown, crisp edges in the hot oven, keeping an eye on the loose leaves. Pack them beside the glazed meatballs so that work is not immediately lost in sauce.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Turn the meatballs and stir the rice through the glaze at the pause, loosening with a small splash of water if needed. Add the optional green onions or sesame seeds afterward for a distinct finish. For other easy-to-divide lunches, browse the meatball collection. The Asian-inspired archive offers related flavors in noodle, shrimp, and chicken dishes when you want to change the format.
Notes from your kitchen
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From the community
★★★★★
This recipe exists because Mongolian flavors deserved the meatball treatment. Sweet, savory, sticky- and built to actually hold together. Curious to hear the community's feedback!