Beef & Brussies

May 22, 2023

Eating… Perfected


One of the biggest challenges when building a healthy eating habit is having the right foods available at the right times. That’s where Meal Prep comes into play. By preparing a number of meals in advance, you take advantage of economies of scale (often your prep time for 5 meals is the same as it is for 1 meal). With the following recipe, you can cook up to 6 meals with a minimum of time and effort and it is delicious and loaded with protein and vegetable superfoods!


Beef & Brussies


(all veggies from Trader Joe’s, prepped and ready)

  • Extra Virgin Olive Oil – 3 tablespoons
  • Mirepoix (carrots, onions, celery) – 1 container
  • Diced Onions – 1 pack
  • Peeled Garlic cloves – 3 mini-packs
  • Shaved Brussels Sprouts – 5 packages
  • White Jasmine Rice – 1 ½ Cups
  • Grass-Fed Ground Beef (93% Lean) – 4 x 1lb packages
  • Salt & Pepper – to taste



  • A large/deep stock pot
  • A mini food processor for the garlic
  • A regular ol’ spatula or spoon for stirring


  • A small pot that can easily hold 3 cups of water
  • A fine mesh colander for rinsing the rice
  • A silicone spatula for stirring



*start the Beef & Brussies and White Rice at the same time


  • Put your stock pot on medium heat and pour the olive oil into the stockpot
  • Add the Mirepoix and saute for about 5 minutes
    • Chop your garlic during this step
  • Add Garlic and saute for an additional minute
  • Add all of the beef, mix thoroughly, and cook until the beef is browned. Salt and pepper to taste.
  • Add all of the shaved brussels sprouts
    • mix thoroughly, cover with the lid, and allow to cook for 18 minutes (stirring every 6 minutes)


  • Thoroughly rinse your rice
  • Add 3 cups of water to the pot, cover with the lid, and put on high heat to bring to a boil
  • Add the rice to the boiling water, allow it to return to a boil
  • Turn the heat down to low and cover with the lid
  • Stir every 5 minutes or so until all of the water is gone
  • Turn heat off, cover


  • Once the Beef & Brussies are finished and the White Rice is finished, it’s time to add the two together. Add the cooked rice to the large stockpot with Beef & Brussies and stir thoroughly
  • CRITICAL: Drizzle with Primal Kitchen Buffalo Sauce for the ultimate meal!