Looking for an easy meal prep that is high in protein, balanced with carbohydrates, delicious, and ready in about 15 minutes? This Teriyaki Beef & Sweet Potato Meal Prep checks all the boxes.
Lean ground beef is browned with onion and garlic, tossed with teriyaki sauce, and paired with spiralized sweet potato for a meal that delivers 36 grams of protein per serving along with satisfying carbohydrates. It’s flavorful enough to keep meal prep interesting but simple enough to make on a busy weeknight or prep day. With three servings per batch, it’s an easy way to get a few grab-and-go meals ready for the week.
Why You’ll Love This Teriyaki Beef Meal Prep
Ready in about 15 minutes: No complicated meal-prep marathon required. Brown the beef, quickly steam the sweet potato noodles, divide everything into containers and you’re done.
High in protein: Each serving provides 36 grams of protein, thanks to lean ground beef. Protein is an important part of a balanced eating pattern, especially for active adults looking to support muscle health and recovery.
Balanced with carbohydrates: Sweet potatoes provide carbohydrate-rich fuel to complement the protein-rich beef. I love this combination for an active lifestyle because a satisfying meal doesn’t have to mean choosing between protein and carbs.
Big on flavor: Teriyaki sauce gives the beef a delicious sweet-and-savory glaze, making this meal prep anything but boring.
Gluten-free friendly: Choose a gluten-free teriyaki sauce and this meal can easily fit into a gluten-free eating pattern. Be sure to check labels, since some traditional soy-based sauces and prepared teriyaki sauces contain wheat.
Easy to customize: Add extra vegetables, turn up the heat with Sriracha or gochujang, or finish with your favorite toppings. There are plenty of ways to make this recipe your own.
Great for grab-and-go lunches: Portion the finished beef and sweet potato into three containers and refrigerate. When you’re ready to eat, simply reheat in the microwave. This is a lifesaver for me when I get home from the gym!
Tips for Making Teriyaki Beef & Sweet Potato Meal Prep
Use lean ground beef: For a leaner meal prep, I recommend using 93% lean ground beef or leaner. You’ll still get plenty of beefy flavor without adding unnecessary fat. Of course, you can use the ground beef you prefer, but remember that the fat percentage will affect the nutrition information. One hack I swear by when buying a less lean option (like 80/20) is to place it in a colander after browning and rinse with warm water.
Peel the sweet potato before spiralizing: Sweet potato skin can be tough, particularly when you’re making sweet potato noodles. A quality vegetable peeler makes quick work of removing the skin before spiralizing. And, a hand spiralizer can be a lot of work on this sturdy root vegetable — I invested in the spiralizing kit for my Kitchen Aid Stand Mixer and it was worth every dollar!
Once peeled, spiralize the sweet potato into long, noodle-like strands. A quick steam in the microwave softens them just enough to finish the meal without turning them mushy.
Take a shortcut with store-bought teriyaki sauce: Could you make homemade teriyaki sauce? Absolutely. And it does give you precise control over the ingredients. But, the practical side of me realizes that I’m only using a half cup and the store-bought options are hard to beat for convenience without noticeable flavor issues. You’ll also find sauces made for a variety of dietary preferences, so choose one that works for your needs. If you’re following a gluten-free or soy-free diet, look for a sauce specifically labeled as such. I like this one HERE.
Add more vegetables: Want to add even more vegetables? Easy! Sauté sliced mushrooms or julienned carrots with the onions before adding the beef. You could also toss in bell peppers, broccoli, snap peas or other vegetables you have hanging around in the refrigerator. That’s one of the reasons I love meal prep recipes like this—they’re flexible enough to clean out the produce drawer.
Make it spicy: For a little heat, add Sriracha or gochujang to the teriyaki beef. You can mix it directly into the skillet or drizzle it over your portion when serving.
Customize the toppings: Have fun with the finishing touches. A sprinkle of sesame seeds, sliced green onions, cilantro or microgreens adds color, texture and fresh flavor.
Macro Boss Meal Prep That Doesn’t Feel Like a Punishment
There’s something about sweet potato noodles and glossy teriyaki beef that makes this feel a little more exciting than the usual meal-prep rotation. You get savory, sweet, tender and satisfying all in one container, with a nice balance of protein and carbohydrates.
Each serving is approximately 406 calories, 36g protein, 11g fat and 40g carbohydrates, making it an easy fit for a balanced meal plan. And because the recipe makes three servings, you’ve got several meals ready to go with very little effort.
- 1 lb 93/7 Ground Beef
- ½ cup chopped onion
- 1 tbsp. minced garlic
- ½ cup prepared Teriyaki Sauce
- 1 + lb sweet potato peeled and spiralized
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In large skillet, brown 1 lb lean ground beef with ½ cup chopped onion and 1 Tbsp minced garlic.
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Stir in ½ cup teriyaki sauce, heat a minute until warmed. Set aside.
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Meanwhile, peel and spiralize 1 lb+ sweet potato, add to a microwave-safe bowl with 1 Tbsp water and steam for about 2-4 minutes.
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Divide beef and sweet potato between 3 lidded containers and garnish however you like.
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Store, covered, in fridge for up to 4-5 days. To reheat, crack lid and cook on HIGH in microwave for 2 minutes. Stir and bring to desired temp further, if needed, in 15 second increments.
