Ground beef is one of the easiest proteins to turn into a filling dinner without buying a long list of ingredients. One package can become burgers, tacos, meatballs, chili, pasta, bowls, meatloaf, or a skillet meal, so it is also useful when you are trying to keep the weekly grocery bill under control.
These 25 cheap high protein ground beef dinners are built around defined portions rather than vague protein claims. I use lean ground beef for most of them, then add affordable ingredients such as beans, rice, pasta, potatoes, vegetables, cottage cheese, Greek yogurt, and eggs where they make sense. USDA FoodData Central includes 90% lean ground beef among its Foundation Foods and is the primary nutrition reference for the protein estimates used here. (FoodData Central)
If keeping dinner affordable is the priority, you can also save these high protein meals under $5 for your weekly meal plan.
1. Smash Burger Sliders (38g Protein)
Smash burger sliders are fast, inexpensive, and perfect when you want burgers without buying oversized patties. The thin beef gets deeply browned around the edges, giving you plenty of flavor from simple ingredients.
For one dinner serving, use about 6 ounces of 90% lean ground beef divided between two sliders, two small slider buns, onion, pickles, and a slice of cheese. Cook the patties on a very hot skillet until browned and fully cooked.
Add shredded lettuce or a simple vegetable side if you want to make the meal larger without adding another expensive ingredient.
2. Homemade Sloppy Joes (36g Protein)
Skip the canned sauce and make a quick version with ingredients that are probably already in the refrigerator.
About 6 ounces of lean ground beef per serving provides the protein base. Simmer it with onion, ketchup, mustard, Worcestershire sauce, tomato paste, and a small amount of brown sugar, then spoon the mixture onto a toasted bun.
Toasting the bun is worth the extra minute because it keeps the sauce from soaking straight through the bread.
3. Sheet Pan Beef and Onion Sliders (35g Protein)
These sliders are convenient when you are feeding several people at once.
Press lean ground beef into a thin layer over finely sliced onions, season it, and bake until the beef reaches a safe temperature. Add cheese near the end, then divide the meat into portions that fit small slider buns.
Because everything cooks as one large layer, you get the burger flavor without standing over a skillet cooking individual patties.
4. Crispy Smash Cheeseburger Sliders (40g Protein)
For an extra crispy version, cook individual portions of beef in a very hot cast iron skillet.
Use about 6 ounces of 90% lean beef per serving and divide it between two small patties. Press each portion firmly against the hot surface, season, and leave it alone long enough for a brown crust to develop before flipping.
Add cheese and serve on slider buns with pickles, lettuce, mustard, or your favorite burger toppings.
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5. Beef and Bean Chili Mac (36g Protein)
Chili mac stretches ground beef with beans and pasta while still making a substantial dinner.
Combine lean beef with kidney or black beans, tomatoes, onion, chili powder, cumin, and a moderate amount of macaroni. Cooking everything together helps the pasta absorb the seasoned tomato sauce.
Beans are especially useful in budget meals because they add both protein and fiber without requiring another package of meat.
For more inexpensive family meals, try these cheap high protein dinners that feed 6.
6. Spaghetti Bolognese (39g Protein)
A meat forward Bolognese can give you considerably more protein than a plate dominated by spaghetti.
Use approximately 6 ounces of lean ground beef per serving and simmer it with crushed tomatoes, onion, carrot, garlic, and Italian seasoning. Serve the sauce over a moderate portion of spaghetti and finish with Parmesan.
Make a double batch of the sauce if ground beef is on sale. It freezes well and gives you another dinner with almost no prep.
7. Pappardelle Bolognese (40g Protein)
Wide pappardelle noodles work especially well with a thick ground beef sauce.
Brown lean beef with onion and garlic, add tomatoes and herbs, then simmer until the sauce thickens. Instead of making pasta the majority of the bowl, use a smaller portion of noodles with a generous scoop of meat sauce.
A little Parmesan adds another layer of savory flavor and a few additional grams of protein.
8. Baked Beef Meatballs in Marinara (39g Protein)
Baking meatballs is easier than frying several batches and requires less hands on cooking.
For a protein focused serving, make meatballs with lean ground beef, egg, oats or breadcrumbs, Parmesan, garlic, and Italian seasoning. Bake until the centers reach 160°F, then finish them in warm marinara.
Serve them with vegetables, pasta, or a small piece of crusty bread depending on what you already have.
9. Meatballs with Cauliflower Rice and Spinach (40g Protein)
This is one of the lighter ground beef dinners in the collection.
Serve a generous portion of lean beef meatballs over cauliflower rice with spinach wilted into the pan. Marinara gives everything enough moisture and flavor without requiring a complicated sauce.
It is also a useful option if you want more meals like these low carb high protein dinners.
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10. Ground Beef Tacos with Beans (37g Protein)
Ground beef tacos are quick enough for the busiest weeknight.
Cook lean beef with chili powder, cumin, garlic, paprika, and salt. Divide it between warm tortillas and add black or pinto beans, lettuce, tomatoes, salsa, and a little shredded cheese.
Using beans alongside the beef makes the filling go further while keeping the meal satisfying.
11. Beef Meatballs with Pesto and Mushrooms (40g Protein)
Changing the sauce is one of the easiest ways to make inexpensive meatballs feel like a completely different dinner.
Bake lean beef meatballs while mushrooms roast alongside them. Toss everything with a modest amount of pesto and finish with Parmesan.
The leftovers hold up well, making this a useful choice for lunches as well as dinner.
12. Beef Meatballs and Salad (39g Protein)
Dinner does not always need several cooked side dishes.
Serve lean beef meatballs with a large salad made from inexpensive greens, cucumber, tomato, onion, and whatever other vegetables need using. Add a simple vinaigrette rather than buying a specialty sauce.
Preparing extra meatballs at once gives you an easy protein source for several meals.
13. Meatballs with Glazed Carrots (39g Protein)
Carrots are inexpensive, keep well in the refrigerator, and become naturally sweet when roasted.
Roast thick carrot pieces until they begin to caramelize, then finish them with a small amount of honey and butter. Serve them alongside baked lean beef meatballs.
The sweet carrots balance the savory beef particularly well, making this a family friendly way to add vegetables to the plate.
14. Meatloaf with Mushroom Gravy (37g Protein)
Meatloaf is one of the easiest ways to turn inexpensive ground beef into several portions.
Combine 90% lean beef with egg, rolled oats, onion, milk, garlic, salt, and pepper. Bake until the center reaches 160°F, then allow it to rest before slicing.
For the gravy, sauté mushrooms and onion, add beef broth, and thicken lightly. Spoon it over the meatloaf just before serving.
15. Beef Shepherd’s Pie (35g Protein)
A layer of seasoned beef and vegetables under creamy mashed potatoes makes this a complete meal in one baking dish.
Cook lean ground beef with peas, carrots, onion, garlic, tomato paste, and broth. For the topping, mixing some cottage cheese into the mashed potatoes adds protein and creaminess without requiring lots of butter or cream.
Bake until the filling is bubbling and the potato topping starts to brown.
16. Sheet Pan Meatloaf with Brussels Sprouts (38g Protein)
Cooking meatloaf on a sheet pan gives it more browned edges and allows the vegetables to roast at the same time.
Use lean ground beef, egg, oats, onion, and seasonings for the loaf. Arrange halved Brussels sprouts around it with a little oil, salt, and pepper.
You get the main dish and vegetable from the same pan, which also keeps cleanup manageable.
17. Homestyle Pepper and Onion Meatloaf (36g Protein)
Bell peppers and onions keep this meatloaf moist and add flavor without adding much to the grocery bill.
Combine chopped vegetables with lean ground beef, egg, oats or breadcrumbs, and seasonings. Brush the top with a simple tomato glaze before baking.
Allow the meatloaf to rest after it reaches 160°F so it slices cleanly instead of crumbling.
18. Chopped Beef Steak with Onion Gravy (43g Protein)
Chopped steak gives you the satisfaction of a steak dinner using ground beef.
Shape approximately 7 ounces of lean ground beef into a thick oval patty for each serving. Sear it well on both sides and cook until the center reaches 160°F.
Remove the patties, then use the same skillet to cook onions and make a quick gravy from broth and the browned bits left in the pan.
19. High Protein Stuffed Peppers (37g Protein)
Bell peppers make convenient edible containers for a ground beef dinner.
Fill halved or whole peppers with lean beef, cooked rice, tomatoes, herbs, cottage cheese, and a little shredded cheese. Cottage cheese lets you use less rice while keeping the filling substantial.
Cover the peppers during most of the baking time so they soften properly, then uncover near the end to brown the cheese.
20. Ground Beef Stroganoff (39g Protein)
Ground beef turns stroganoff into a fast weeknight dinner.
Brown lean beef with mushrooms and onions, then add broth and seasonings. Stir Greek yogurt into the sauce after lowering the heat so it stays creamy.
Serve it over a moderate amount of egg noodles. Using Greek yogurt instead of relying entirely on sour cream also contributes extra protein.
21. Beef and Rice Bowl (42g Protein)
This is one of the simplest meals to customize for whatever ingredients are already in your kitchen.
Start with about 6 ounces of cooked lean ground beef, add rice, and include a vegetable such as broccoli, green beans, carrots, or peppers. Finish with salsa, a soy ginger sauce, hot sauce, or Greek yogurt.
For meal prep, portion the beef and rice separately from fresh toppings. You can find more make ahead ideas in these high protein meal prep ideas on a budget.
22. Slow Cooker Beef and Butternut Squash Chili (35g Protein)
Ground beef chili is ideal for the slow cooker because the longer cooking time allows inexpensive ingredients to develop plenty of flavor.
Combine lean ground beef with butternut squash, beans, tomatoes, onion, garlic, chili powder, cumin, and broth. The squash softens as it cooks and helps thicken the chili naturally.
Make a large batch and freeze individual portions for nights when cooking from scratch is not happening.
23. Ground Beef Burrito Bowls (41g Protein)
Burrito bowls make ground beef meal prep much less repetitive because the toppings can change from day to day.
Build each bowl with seasoned lean beef, rice, black beans, lettuce, salsa, tomatoes, and a spoonful of Greek yogurt. Cheese, avocado, corn, or jalapeños can be added depending on your budget and preferences.
Keeping the beef, rice, and beans ready in the refrigerator makes assembly especially fast.
24. Roasted Carrots and Beef Meatballs (39g Protein)
This easy sheet pan meal uses ingredients that are inexpensive and widely available.
Start the carrots first because they need more roasting time. Add lean beef meatballs partway through cooking and continue until the vegetables are tender and the meatballs reach 160°F.
Finish with a spoonful of yogurt sauce, tahini, or simply lemon and herbs.
25. High Protein Taco Salad (38g Protein)
Taco salad gives you all the familiar taco flavors with a large serving of vegetables.
Start with lettuce, then add seasoned lean ground beef, black beans, tomatoes, onion, salsa, and shredded cheese. Greek yogurt makes an easy creamy topping if you want something in place of sour cream.
You can add a few crushed tortilla chips for crunch or leave them off for a lower carb meal.
How to Keep Ground Beef Dinners Affordable
Ground beef becomes much more budget friendly when you use it as the protein base rather than making it the only substantial ingredient. Beans, lentils, rice, pasta, potatoes, oats, and seasonal vegetables can stretch a package of beef across more servings.
Buying larger packages when the price is good can also help. Divide raw beef into meal sized portions before freezing so you only thaw what you need.
For high protein recipes, leaner beef can be useful because more of its weight comes from lean tissue rather than fat. But there is no need to force every meal into the same formula. A burger night, pasta dinner, vegetable heavy taco salad, and beef and rice bowl can all fit into the same weekly plan.
Ground Beef Food Safety
Ground beef needs more careful temperature checking than an intact steak because grinding can distribute bacteria throughout the meat. USDA recommends cooking ground beef, hamburgers, meatballs, and meatloaf to a minimum internal temperature of 160°F, measured with a food thermometer. (Ask USDA)
Color alone is not a reliable way to judge whether a burger is safely cooked, so checking the internal temperature is the better approach. (Ask USDA) Cooked leftovers should be reheated to at least 165°F. (Ask USDA)
USDA ground meat temperature guidance
Final Thoughts
Cheap high protein ground beef dinners do not have to mean making the same tacos and burgers every week. A package of lean beef can become meatballs, chili, pasta, stuffed peppers, meatloaf, burrito bowls, salads, sliders, or a simple skillet dinner.
The biggest advantage is flexibility. Combine the beef with affordable ingredients you already buy, portion it according to the protein you want from the meal, and make enough for leftovers when it makes sense. That keeps dinner practical without making a high protein grocery list unnecessarily expensive.
1. Smash Burger Sliders
38g ProteinIngredients: 1½ lb 90% lean ground beef, 8 slider buns, 4 slices cheddar cheese halved, ½ small onion thinly sliced, ¼ cup sliced pickles, 2 tbsp mustard, ½ tsp salt, and ¼ tsp black pepper.
Step 1: Divide the beef into 8 equal balls and season with salt and pepper.
Step 2: Heat a heavy skillet over medium high heat. Add the beef and immediately press each ball into a thin patty.
Step 3: Cook for about 2 to 3 minutes, flip once, add cheese, and continue cooking until the centers reach 160°F.
Step 4: Place the patties on slider buns and add onion, pickles, and mustard. Serve 2 sliders per person.
Storage: Refrigerate cooked patties within 2 hours and use within 3 to 4 days. Reheat to 165°F.
2. Homemade Sloppy Joes
36g ProteinIngredients: 1½ lb 93% lean ground beef, 4 hamburger buns, ½ cup diced onion, ½ cup ketchup, 1 tbsp tomato paste, 1 tbsp yellow mustard, 1 tbsp Worcestershire sauce, 1 tbsp brown sugar, ½ tsp garlic powder, and ¼ tsp black pepper.
Step 1: Brown the beef and onion in a large skillet over medium heat, breaking the beef into small crumbles.
Step 2: Drain excess fat if needed. Stir in ketchup, tomato paste, mustard, Worcestershire sauce, brown sugar, garlic powder, and pepper.
Step 3: Simmer for 8 to 10 minutes until thickened and make sure the beef reaches 160°F.
Step 4: Toast the buns and divide the beef mixture evenly among them.
Storage: Refrigerate the beef mixture separately from the buns for up to 4 days. Reheat to 165°F.
3. Sheet Pan Beef and Onion Sliders
35g ProteinIngredients: 2 lb 90% lean ground beef, 12 slider buns, 1 large onion thinly sliced, 6 slices cheddar cheese, 1 tsp garlic powder, 1 tsp salt, ½ tsp black pepper, and 2 tbsp mustard.
Step 1: Heat oven to 400°F and line a rimmed sheet pan with parchment.
Step 2: Spread the onions over the pan. Press the seasoned beef into an even rectangle over the onions.
Step 3: Bake for 15 to 18 minutes or until the beef reaches 160°F. Add cheese during the final 2 minutes.
Step 4: Cut into 12 squares and serve 2 per person on slider buns with mustard.
Storage: Refrigerate cooked beef for 3 to 4 days. Reheat to 165°F before serving.
4. Crispy Smash Cheeseburger Sliders
40g ProteinIngredients: 1½ lb 90% lean ground beef, 8 slider buns, 4 slices cheddar cheese halved, ¼ cup diced onion, ¼ cup pickles, 2 tbsp ketchup, 2 tbsp mustard, ½ tsp salt, and ¼ tsp pepper.
Step 1: Divide beef into 8 loose balls.
Step 2: Heat a cast iron skillet until very hot. Add beef and press each portion firmly into a thin patty.
Step 3: Cook until deeply browned, flip once, add cheese, and cook to 160°F.
Step 4: Serve 2 sliders per person with onion, pickles, ketchup, and mustard.
Storage: Store cooked patties for 3 to 4 days in the refrigerator and reheat to 165°F.
5. Beef and Bean Chili Mac
36g ProteinIngredients: 1½ lb 90% lean ground beef, 8 oz dry elbow macaroni, 1 can black beans drained, 1 can kidney beans drained, 14.5 oz diced tomatoes, 2 cups beef broth, 1 small onion diced, 1 tbsp chili powder, 1 tsp cumin, 1 tsp garlic powder, and 1 cup shredded cheddar.
Step 1: Brown beef and onion in a large pot until the meat reaches 160°F.
Step 2: Add beans, tomatoes, broth, chili powder, cumin, and garlic powder.
Step 3: Stir in macaroni and simmer for 10 to 12 minutes until tender.
Step 4: Stir in cheddar and divide into 6 servings.
Storage: Refrigerate for up to 4 days or freeze individual portions. Reheat leftovers to 165°F.
6. Spaghetti Bolognese
39g ProteinIngredients: 2 lb 90% lean ground beef, 12 oz dry spaghetti, 28 oz crushed tomatoes, 1 onion diced, 1 carrot finely chopped, 3 garlic cloves minced, 1 tbsp olive oil, 1 tsp Italian seasoning, ½ tsp salt, and ½ cup grated Parmesan.
Step 1: Cook spaghetti according to package directions.
Step 2: Sauté onion and carrot in olive oil. Add beef and cook until it reaches 160°F.
Step 3: Add garlic, crushed tomatoes, Italian seasoning, and salt. Simmer for 20 minutes.
Step 4: Divide spaghetti and sauce among 6 bowls and finish with Parmesan.
Storage: Refrigerate for 3 to 4 days or freeze the meat sauce for up to 3 months. Reheat to 165°F.
7. Pappardelle Bolognese
40g ProteinIngredients: 2 lb 90% lean ground beef, 10 oz dry pappardelle, 28 oz crushed tomatoes, 1 onion diced, 3 garlic cloves minced, 1 tbsp tomato paste, 1 tsp Italian seasoning, ½ cup grated Parmesan, and salt and pepper to taste.
Step 1: Brown beef and onion in a skillet until the beef reaches 160°F.
Step 2: Stir in garlic, tomato paste, tomatoes, and Italian seasoning. Simmer for 20 minutes.
Step 3: Cook pappardelle until al dente and drain.
Step 4: Divide pasta among 6 servings, spoon over the beef sauce, and add Parmesan.
Storage: Keep refrigerated for up to 4 days. Store pasta and sauce separately when possible and reheat to 165°F.
8. Baked Beef Meatballs in Marinara
39g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ½ cup rolled oats, ½ cup grated Parmesan, 3 garlic cloves minced, 1 tsp Italian seasoning, ½ tsp salt, ¼ tsp pepper, and 3 cups marinara sauce.
Step 1: Heat oven to 400°F and line a baking sheet.
Step 2: Mix beef, eggs, oats, Parmesan, garlic, seasoning, salt, and pepper. Form into 24 meatballs.
Step 3: Bake for 18 to 22 minutes until the centers reach 160°F.
Step 4: Warm marinara and add the baked meatballs. Serve 4 meatballs per person.
Storage: Refrigerate in sauce for 3 to 4 days or freeze for up to 3 months. Reheat to 165°F.
9. Meatballs with Cauliflower Rice and Spinach
40g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ½ cup grated Parmesan, ½ cup rolled oats, 4 cups cauliflower rice, 8 oz fresh spinach, 2 cups marinara, 2 garlic cloves, 1 tbsp olive oil, and Italian seasoning.
Step 1: Combine beef, eggs, Parmesan, oats, garlic, and seasoning and form 24 meatballs.
Step 2: Bake at 400°F for 18 to 22 minutes until the centers reach 160°F.
Step 3: Sauté cauliflower rice in olive oil for about 5 minutes. Add spinach and cook until wilted.
Step 4: Serve 4 meatballs over the vegetables with warm marinara.
Storage: Refrigerate for up to 4 days. Reheat meatballs and vegetables to 165°F.
10. Ground Beef Tacos with Beans
37g ProteinIngredients: 2 lb 90% lean ground beef, 12 corn tortillas, 1 can black beans drained, 1 cup shredded cheddar, 1 cup salsa, 2 cups shredded lettuce, 1 tsp chili powder, 1 tsp cumin, ½ tsp garlic powder, and ½ tsp paprika.
Step 1: Brown beef in a skillet with chili powder, cumin, garlic powder, and paprika until it reaches 160°F.
Step 2: Warm the black beans and tortillas.
Step 3: Divide beef and beans among the tortillas.
Step 4: Top with cheddar, lettuce, and salsa. Serve 2 tacos per person.
Storage: Refrigerate cooked beef and beans separately from fresh toppings for up to 4 days. Reheat to 165°F.
11. Beef Meatballs with Pesto and Mushrooms
40g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ½ cup oats, ½ cup Parmesan, 16 oz mushrooms sliced, ½ cup prepared pesto, 2 garlic cloves minced, 1 tbsp olive oil, and ½ tsp salt.
Step 1: Heat oven to 400°F. Mix beef, eggs, oats, half the Parmesan, garlic, and salt and form 24 meatballs.
Step 2: Arrange meatballs and mushrooms on a sheet pan and drizzle mushrooms with olive oil.
Step 3: Bake for 20 to 22 minutes until meatballs reach 160°F.
Step 4: Toss with pesto and sprinkle with remaining Parmesan.
Storage: Refrigerate for 3 to 4 days and reheat to 165°F.
12. Beef Meatballs and Salad
39g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ½ cup oats, ½ cup Parmesan, 8 cups mixed salad greens, 2 tomatoes chopped, 1 cucumber sliced, ½ red onion sliced, ⅓ cup vinaigrette, 1 tsp garlic powder, salt, and pepper.
Step 1: Heat oven to 400°F. Mix beef, eggs, oats, Parmesan, garlic powder, salt, and pepper.
Step 2: Form 24 meatballs and bake for 18 to 22 minutes until they reach 160°F.
Step 3: Toss greens, tomato, cucumber, and onion with vinaigrette.
Step 4: Divide salad among 6 plates and add 4 meatballs to each.
Storage: Keep meatballs and salad separate. Refrigerate meatballs for up to 4 days and reheat to 165°F.
13. Meatballs with Glazed Carrots
39g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ½ cup rolled oats, ½ cup Parmesan, 2 lb carrots cut into pieces, 1 tbsp olive oil, 1 tbsp butter, 1 tbsp honey, 1 tsp garlic powder, salt, and pepper.
Step 1: Heat oven to 400°F. Toss carrots with olive oil and roast for 15 minutes.
Step 2: Mix beef, eggs, oats, Parmesan, garlic powder, salt, and pepper. Form 24 meatballs.
Step 3: Add meatballs to the pan and roast another 18 to 22 minutes until they reach 160°F.
Step 4: Toss the hot carrots with butter and honey and serve with the meatballs.
Storage: Refrigerate for up to 4 days. Reheat to 165°F.
14. Meatloaf with Mushroom Gravy
37g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ¾ cup rolled oats, ½ cup milk, 1 small onion diced, 2 garlic cloves minced, 8 oz mushrooms sliced, 1½ cups beef broth, 1 tbsp Worcestershire sauce, 1 tbsp cornstarch, salt, and pepper.
Step 1: Heat oven to 350°F. Mix beef, eggs, oats, milk, half the onion, garlic, Worcestershire sauce, salt, and pepper.
Step 2: Shape into a loaf and bake for about 55 to 60 minutes until the center reaches 160°F.
Step 3: Sauté remaining onion and mushrooms. Add broth and simmer. Stir cornstarch with a little cold water and add to thicken.
Step 4: Rest meatloaf for 10 minutes before slicing and serve with mushroom gravy.
Storage: Refrigerate within 2 hours and use within 3 to 4 days. Reheat to 165°F.
15. Beef Shepherd’s Pie
35g ProteinIngredients: 1¾ lb 90% lean ground beef, 2 lb russet potatoes peeled, 1 cup low fat cottage cheese, 1 cup frozen peas, 1 cup diced carrots, 1 onion diced, 1½ cups beef broth, 2 tbsp tomato paste, 1 tbsp Worcestershire sauce, 1 tbsp butter, salt, and pepper.
Step 1: Heat oven to 400°F. Boil potatoes until tender, drain, then mash with cottage cheese, butter, salt, and pepper.
Step 2: Brown beef and onion until beef reaches 160°F. Add carrots, peas, broth, tomato paste, and Worcestershire sauce.
Step 3: Simmer until slightly thickened and transfer to a baking dish.
Step 4: Spread mashed potatoes over the beef and bake for about 20 minutes until hot and lightly browned.
Storage: Refrigerate for 3 to 4 days and reheat leftovers to 165°F.
16. Sheet Pan Meatloaf with Brussels Sprouts
38g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ¾ cup rolled oats, ½ cup milk, 1 small onion finely diced, 2 lb Brussels sprouts halved, 2 tbsp olive oil, 1 tsp garlic powder, 1 tsp salt, and ½ tsp pepper.
Step 1: Heat oven to 400°F. Combine beef, eggs, oats, milk, onion, garlic powder, salt, and pepper.
Step 2: Shape into a free form loaf in the center of a large sheet pan.
Step 3: Toss Brussels sprouts with oil and arrange around the meatloaf.
Step 4: Roast for about 40 minutes until the meatloaf reaches 160°F and sprouts are tender.
Storage: Refrigerate for up to 4 days and reheat to 165°F.
17. Homestyle Pepper and Onion Meatloaf
36g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ¾ cup breadcrumbs, 1 bell pepper finely diced, 1 small onion diced, ½ cup milk, ¼ cup ketchup, 1 tbsp Worcestershire sauce, ½ tsp garlic powder, salt, and pepper.
Step 1: Heat oven to 350°F. Combine beef, eggs, breadcrumbs, bell pepper, onion, milk, Worcestershire sauce, garlic powder, salt, and pepper.
Step 2: Shape mixture into a loaf and place in a baking dish.
Step 3: Spread ketchup over the top and bake for 55 to 60 minutes until the center reaches 160°F.
Step 4: Rest for 10 minutes before slicing into 6 servings.
Storage: Refrigerate for up to 4 days. Reheat slices to 165°F.
18. Chopped Beef Steak with Onion Gravy
43g ProteinIngredients: 1¾ lb 90% lean ground beef, 1 large onion sliced, 2 cups beef broth, 1 tbsp Worcestershire sauce, 1 tbsp cornstarch, 1 tbsp olive oil, ½ tsp garlic powder, ½ tsp salt, and ¼ tsp pepper.
Step 1: Divide beef into 4 thick oval patties and season with garlic powder, salt, and pepper.
Step 2: Heat olive oil in a skillet and sear patties on both sides until they reach 160°F. Transfer to a plate.
Step 3: Cook onions in the same skillet until soft. Add broth and Worcestershire sauce.
Step 4: Stir cornstarch with cold water, add to the skillet, and simmer until thickened. Return patties to the gravy before serving.
Storage: Refrigerate patties with gravy for up to 4 days and reheat to 165°F.
19. High Protein Stuffed Peppers
37g ProteinIngredients: 1¾ lb 90% lean ground beef, 6 large bell peppers, 1½ cups cooked rice, 1½ cups low fat cottage cheese, 1 cup shredded mozzarella, 14.5 oz diced tomatoes, 1 small onion diced, 2 garlic cloves, 1 tsp Italian seasoning, salt, and pepper.
Step 1: Heat oven to 375°F. Cut tops from peppers and remove seeds.
Step 2: Brown beef and onion until the meat reaches 160°F. Stir in garlic, tomatoes, rice, cottage cheese, and seasoning.
Step 3: Fill peppers with beef mixture and place in a baking dish. Cover with foil and bake for 25 minutes.
Step 4: Remove foil, add mozzarella, and bake another 10 to 15 minutes until peppers are tender.
Storage: Refrigerate for 3 to 4 days and reheat to 165°F.
20. Ground Beef Stroganoff
39g ProteinIngredients: 2 lb 90% lean ground beef, 10 oz dry egg noodles, 12 oz mushrooms sliced, 1 onion diced, 2 cups beef broth, 1 cup plain Greek yogurt, 2 tbsp flour, 1 tbsp Worcestershire sauce, 2 garlic cloves minced, salt, and pepper.
Step 1: Cook egg noodles according to package directions.
Step 2: Brown beef with onion and mushrooms until beef reaches 160°F. Add garlic and Worcestershire sauce.
Step 3: Sprinkle with flour, stir, then gradually add broth and simmer until thickened.
Step 4: Remove from heat and stir in Greek yogurt. Serve over noodles.
Storage: Refrigerate for up to 4 days. Reheat gently to 165°F without boiling the yogurt sauce.
21. Beef and Rice Bowl
42g ProteinIngredients: 1¾ lb 90% lean ground beef, 3 cups cooked rice, 3 cups broccoli florets, 2 tbsp low sodium soy sauce, 1 tbsp honey, 1 tsp sesame oil, 2 garlic cloves minced, 1 tsp grated ginger, and 2 green onions sliced.
Step 1: Steam or sauté broccoli until tender crisp.
Step 2: Brown beef in a skillet until it reaches 160°F.
Step 3: Add garlic, ginger, soy sauce, honey, and sesame oil and cook for 1 to 2 minutes.
Step 4: Divide rice, beef, and broccoli among 4 bowls and top with green onions.
Storage: Refrigerate meal prep bowls for up to 4 days and reheat to 165°F.
22. Slow Cooker Beef and Butternut Squash Chili
35g ProteinIngredients: 1¾ lb 90% lean ground beef, 4 cups cubed butternut squash, 2 cans black beans drained, 28 oz crushed tomatoes, 1 onion diced, 2 cups beef broth, 2 tbsp chili powder, 1 tsp cumin, 1 tsp smoked paprika, 2 garlic cloves minced, and ½ tsp salt.
Step 1: Brown the beef in a skillet until it reaches 160°F, then drain if necessary.
Step 2: Transfer beef to a slow cooker and add squash, beans, tomatoes, onion, broth, garlic, and seasonings.
Step 3: Cover and cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours until squash is tender.
Step 4: Stir well and divide into 6 servings.
Storage: Refrigerate for up to 4 days or freeze for up to 3 months. Reheat to 165°F.
23. Ground Beef Burrito Bowls
41g ProteinIngredients: 2 lb 90% lean ground beef, 3 cups cooked rice, 1 can black beans drained, 1½ cups corn, 1½ cups salsa, 1 cup plain Greek yogurt, 1 cup shredded cheddar, 2 cups shredded lettuce, 1 tsp chili powder, 1 tsp cumin, and ½ tsp garlic powder.
Step 1: Brown beef with chili powder, cumin, and garlic powder until it reaches 160°F.
Step 2: Warm rice, beans, and corn.
Step 3: Divide rice among 6 bowls and top with seasoned beef, beans, and corn.
Step 4: Add salsa, Greek yogurt, cheddar, and lettuce just before serving.
Storage: Refrigerate cooked ingredients separately from lettuce for up to 4 days. Reheat hot ingredients to 165°F.
24. Roasted Carrots and Beef Meatballs
39g ProteinIngredients: 2 lb 90% lean ground beef, 2 eggs, ½ cup rolled oats, ½ cup Parmesan, 2 lb carrots cut into sticks, 2 tbsp olive oil, 1 cup plain Greek yogurt, 1 tbsp lemon juice, 2 garlic cloves minced, 1 tsp Italian seasoning, salt, and pepper.
Step 1: Heat oven to 425°F. Toss carrots with 1 tbsp olive oil, salt, and pepper and roast for 10 minutes.
Step 2: Mix beef, eggs, oats, Parmesan, garlic, and seasoning and form 24 meatballs.
Step 3: Add meatballs to the sheet pan, drizzle with remaining oil, and roast another 18 to 20 minutes until meatballs reach 160°F.
Step 4: Mix Greek yogurt with lemon juice and serve as a sauce alongside carrots and meatballs.
Storage: Refrigerate meatballs and carrots for up to 4 days. Keep yogurt sauce separate and reheat hot foods to 165°F.
25. High Protein Taco Salad
38g ProteinIngredients: 2 lb 90% lean ground beef, 1 can black beans drained, 8 cups chopped romaine lettuce, 2 cups diced tomatoes, 1 cup shredded cheddar, 1½ cups salsa, 1 cup plain Greek yogurt, ½ red onion diced, 1 tsp chili powder, 1 tsp cumin, ½ tsp garlic powder, and optional crushed tortilla chips.
Step 1: Brown beef with chili powder, cumin, and garlic powder until it reaches 160°F.
Step 2: Warm the black beans and allow the beef to cool slightly.
Step 3: Divide romaine among 6 bowls and top with beef, beans, tomatoes, onion, and cheddar.
Step 4: Finish with salsa and Greek yogurt. Add tortilla chips if desired.
Storage: Keep cooked beef and beans separate from salad ingredients. Refrigerate beef for up to 4 days and reheat to 165°F.
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