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High angle shot of flavorful Thai beef noodle soup in a ceramic bowl on wooden surface.
Stovetop~50 minComplexity

Teriyaki Meatball Bowls

These Teriyaki Meatball Bowls pack 37g protein and 932 calories per serving — a complete, calorie-dense meal for high-volume training days. Four servings batch-cook in quick prep time on the stovetop, covering your protein and calorie needs in one container.

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Ingredients

4 servings
  • Ground Pork(454g)

    Regular ground pork is typically 70/30. Look for lean if available.

  • Egg, Whole, Large
  • Bread Crumbs, Dry, Plain(120g)
  • Garlic(60g)
  • Ginger, Fresh Root(5g)
  • Soy Sauce, Low Sodium(3g)
  • Green Onion (Scallion)
  • Soy Sauce, Low Sodium(120g)
  • Brown sugar(120g)
  • Ginger, Fresh Root(10g)
  • Garlic(120g)
  • 1 cup water ($0.00)
  • Cornstarch(30g)
  • Rice, Jasmine, White, Dry(240g)
  • 2 cups water ($0.00)
  • Green Onion (Scallion)
  • Sesame seeds(15g)
  • Broccoli(454g)

Instructions

  1. 1Combine the ground pork, eggs, bread crumbs, garlic, ginger, soy sauce, and green onions in a bowl. Mix with your hands until evenly combined, then divide and shape the mixture into 16 meatballs.
  2. 2Heat a large skillet over medium-high heat. Working in batches to avoid crowding, cook the meatballs for 8–10 minutes, turning occasionally, until golden brown on all sides and the internal temperature reaches 160°F.
  3. 3Add the jasmine rice and water to a sauce pot with a lid. Bring to a boil over high heat, then reduce to low heat and simmer undisturbed for 15 minutes. Remove from heat, keep the lid on, and let sit for 5 minutes. Fluff with a fork.
  4. 4While the rice cooks, combine the soy sauce, brown sugar, garlic, ginger, water, and cornstarch in a medium saucepan. Stir over medium heat for 5–7 minutes until the sauce simmers and thickens to a glossy consistency. Remove from heat.
  5. 5Add the cooked meatballs to the teriyaki sauce and stir to coat evenly.
  6. 6Cook the broccoli florets according to package instructions over medium-high heat, or leave frozen if meal prepping for later.
  7. 7Divide the cooked rice evenly among 4 airtight containers. Top each with broccoli florets and 4 meatballs coated in sauce.
  8. 8Garnish each bowl with sliced green onions and sesame seeds before serving or storing.

Nutrition — Per Serving

932

calories

37g

protein

29g

fat

Carbohydrates
132g
Saturated fat
9.9g
Sodium
1446 mg
Dietary fiber
7.1g

4 servings per batch · ~438g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Teriyaki Meatball Bowls have per serving?

Each serving provides 37g of protein at 932 calories, with 29g fat and 132g carbs creating a high-calorie, carb-dense profile. This is a calorie-substantial option designed for muscle gain phases requiring significant carbohydrate intake.

How long does Teriyaki Meatball Bowls take to prep?

Quick prep on the stovetop batches 4 servings at once, making efficient use of prep time despite the high calorie content. One cooking session provides multiple high-volume meals for the week.

Is Teriyaki Meatball Bowls good for muscle gain?

At 37g protein and 932 calories per serving with 132g carbs, this recipe is built for muscle gain phases where caloric surplus and carbohydrate volume drive strength gains. The substantial calorie load supports training intensity and recovery during bulking periods.

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