Cook Some Rice: Protein Health Bowl

A simple, high-protein meal prep favorite

This protein health bowl is one of my go-to weekly meal prep meals. It’s filling, packed with protein, and easy to customize. It’s perfect for lunches and usually lasts us the whole week (depending on how much we cook).

Ingredients

• 1–3 lbs ground meat (beef or turkey)
• 1 large spaghetti squash (use 2 if cooking 3 lbs meat  if you really like spaghetti squash)
• 3-4 sweet potatoes, diced into small cubes
• 1 large onion, sliced
• Butter
• Minced garlic
• Salt & pepper
• Red pepper flakes
• Kinder “Buttery Steakhouse” seasoning
• Optional: shredded cheese
• Optional toppings: light ranch, garlic hot sauce

Instructions

1. Roast the Spaghetti Squash

1. Preheat oven to 400°F.
2. Cut spaghetti squash in half lengthwise and remove seeds.
3. Season inside lightly with salt and pepper.
4. Place cut side down on a baking sheet and bake for 30 minutes.
5. Flip squash over, add a few slices of butter into the center of each half.
6. Continue baking for another 20–30 minutes, or until you can scrape the inside easily with a fork.
7. Once tender, use a fork to scrape the inside — it should shred into thin “noodle-like” strands.
8. Leave the shredded squash inside the shell and let the butter soak in. (You can add cheese here if desired.)

Total bake time is about 1 hour.

2. Roast the Sweet Potatoes

1. Cut sweet potatoes into small cubes.
2. Season with salt and pepper.
3. Spread on a baking sheet and roast at 400°F until soft and slightly browned (about 25–30 minutes).

3. Cook the Ground Meat

1. Brown ground meat in a large skillet over medium heat.
2. Drain the grease.
3. Season with:
   • Salt
   • Pepper
   • Minced garlic
   • Red pepper flakes
   • Kinder “Buttery Steakhouse” seasoning
4. Cook until fully done.

4. Grill the Onions

1. In a separate pan, cook sliced onions until soft and slightly caramelized.
2. Combine onions with the cooked ground meat.

Assemble the Bowl

In a bowl, layer:

1. Spaghetti squash
2. Ground meat and onions
3. Top with roasted sweet potato cubes

Optional: drizzle with light ranch and add a little garlic hot sauce.

Meal Prep Tips

• If cooking 3 lbs of ground meat, you’ll likely need 2 spaghetti squash (depending on your preferred meat-to-squash ratio).
• This meal is packed with protein and makes a great weekly lunch prep.
• It stores well in the refrigerator and reheats easily.