Bulgogi and Sweet Potato Mash Meal Prep

Ingredients

• 1000 g lean beef mince (5% fat)
• 60 g soy sauce
• 10 g onion powder
• 20 g garlic powder
• 20 g stevia (or preferred sweetener)
• 15 g rice vinegar
• 10 g sesame oil
• 5 g ginger (grated)
• 5 g black pepper
• cornstarch (mentioned in method for marinade)
• 1 onion (diced)
• 2 capsicum (diced (bell peppers))
• 1 kg sweet potato (cut into chunks)
• 200 g greek yogurt
• water (for deglazing and boiling)

Steps

1. 1

   In a large bowl, mix together the soy sauce, onion powder, garlic powder, stevia (or sweetener), rice vinegar, sesame oil, grated ginger, black pepper, and a small amount of cornstarch to create the marinade.

2. 2

   Add the lean beef mince to the marinade bowl. Mix well to ensure the meat is evenly coated, then set aside to marinate for 15–30 minutes.

3. 3

   While the beef marinates, peel the sweet potatoes and cut them into chunks. Place them in a pot of water, bring to a boil, and cook until tender.

4. 4

   Dice the onion and the two capsicums (bell peppers) into uniform pieces.

5. 5

   Heat a large pan or skillet over high heat.

6. 6

   Add the marinated beef mince to the hot pan in batches. Cook until browned and cooked through, then remove the beef from the pan and set it aside in a clean bowl.

7. 7

   In the same pan used for the beef, add the diced onion and capsicum. Cook for 4–5 minutes until softened. Use a splash of water to deglaze the pan, scraping up any browned bits from the bottom.

8. 8

   Once the sweet potatoes are tender, drain the water. Add the Greek yogurt to the pot and mash the potatoes until they reach your desired consistency (the author recommends keeping it slightly chunky).

9. 9

   Combine the cooked beef and vegetables. Divide the beef mixture and the sweet potato mash into five meal prep containers.

Notes

The author suggests keeping the sweet potato mash chunky for better texture. This recipe is designed for weight loss and muscle maintenance, providing high protein with controlled calories.

Nutrition per serving

• main
• meal prep
• healthy
• high-protein
• Korean
• beef
• low-fat