Base Macros Protein: 12g | Carbs: 56g | Fat: 11g | Calories: 375 per serving

This is one of my favorite “no excuse” meals. When life’s chaotic and you just need something easy, fast, and nourishing, a simple burrito bowl saves the day. You don’t even have to cook anything if you’ve got pre-cooked rice or quinoa on hand. Eat it cold or hot, it travels well and gives you a lot of options and control over your macros.

Optional Protein Boosts & Macros

Want more protein? Add any one or more of these items and update your macros:

✤ Chicken breast (3 oz) - 26g Protein | 0g Carbs | 3g Fat | 131 Calories

✤ Shrimp, cooked (3 oz) - - 20g Protein | 0g Carbs | 1g Fat | 89 Calories

✤ Shredded cheddar cheese (¼ cup) - 7g Protein | 1g Carbs | 8g Fat | 113 Calories

✤ Sour cream (2 tbsp) - 1g Protein | 1g Carbs | 5g Fat | 53 Calories

✤ Extra firm tofu (½ cup) - 10g Protein | 2g Carbs | 5g Fat | 93 Calories

The Formula

All you need per serving is:

✤ ½ cup cooked brown rice or quinoa

✤ ½ cup black beans (rinsed well)

✤ A few grape tomatoes (I use 6)

✤ 2 tbsp chopped onion

✤ 2 tbsp chopped cilantro

✤ ½ avocado

✤ ¼ cup salsa

This is your high-fiber, plant-based base.
You can load it up with optional add-ins (below) to meet your protein goals

1. Season the Beans and Rice

If you're using plain cooked rice and canned beans, they're going to need a little love. Here's a quick fix:

✤ Warm your black beans with a pinch of cumin, cinnamon, smoked paprika, garlic powder, and sea salt.

✤ Add a dash of lime juice or a splash of apple cider vinegar to brighten the flavor.

✤ Sprinkle of salt, and a drizzle of olive oil into your rice or quinoa while still warm.

2. Spice It Up

For more heat, add:

✤ Red pepper flakes

✤ A dash of chipotle chili powder

✤ Or a spoonful of adobo sauce from canned chipotle peppers

3. Fresh Flavor Bombs

✤ Toss your grape tomatoes, onion, and cilantro with a little lime and salt to make a quick pico-style topping.

✤ If using avocado, mash it with lime and garlic for an easy guac-style topping.

4. Bonus Flavor Add-Ins (note this will add calories, so use sparingly)

✤ A few pickled jalapeños

✤ A spoonful of fire-roasted corn

✤ A splash of hot sauce (like Cholula, Valentina, or Tapatío)

✤ Crushed tortilla chips or pepitas for crunch

5. Keep Herbs Fresh

Don't forget that fresh herbs like cilantro are best added right before serving.
To keep them fresh all week:

Unbundle and soak in cold water with a splash of white vinegar for 5 minutes.
Rinse thoroughly and gently pat dry.
Store in a paper towel–lined container or zip-top bag with a bit of airflow.

This method keeps your herbs vibrant and usable for up to 7 days.

Meal Prep Tips

✤ Cook a batch of rice or quinoa and beans at the beginning of the week.

✤ Keep fresh ingredients separate (avocado, salsa, tomatoes, onion, cilantro). Add them right before eating to avoid sogginess.

✤ Reheat beans and rice together for 60–90 seconds, then top with the fresh stuff.

✤ This also works great as a wrap filling if you’re tired of bowls.

Why It Works

Minimal prep. No cooking (if you batch cook rice). Zero excuses. This bowl gives you the nutrients you need without taking up headspace. It's endlessly customizable, naturally gluten-free and dairy-free (unless you add cheese or sour cream), and genuinely satisfying.

The easiest meal prep ever: Simple black bean burrito bowl