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StovetopComplexity

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. 1Preheat the oven to 400ºF. Begin with the meatball mixture. Add the ground pork, egg, breadcrumbs, minced garlic, ginger, soy sauce, and sliced green onions to a bowl. Use your hands to mix the ingredients until evenly combined.
  2. 2Divide and shape the meatball mixture into 16 ping pong sized balls. Place the shaped meatballs on a baking sheet lined with parchment paper. Baked the meatballs for about 20 minutes, or until they are golden brown and have reached an internal temperature of at least 160ºF.
  3. 3While the meatballs are cooking, begin the rice. Add the jasmine rice and water to a sauce pot. Place a lid on top and turn the heat onto high. Bring the pot up to a full boil, then turn the heat down to low and allow it to simmer, undisturbed for 15 minutes. After simmering for 15 minutes, turn the heat off and let it sit, with the lid still in place, for an additional 5 minutes. Fluff with a fork before serving.
  4. 4While the rice and meatballs are cooking, prepare the teriyaki sauce. Combine the soy sauce, brown sugar, minced garlic, grated ginger, water, and cornstarch in a medium sauce pot. Stir to dissolve the cornstarch. Place the pot over medium heat. Stir and cook the sauce until it begins to simmer, at which point the sauce will thicken and turn from opaque to a shiny sauce. Remove the sauce from the heat.
  5. 5Finally, if serving the meatball bowls immediately, cook the frozen broccoli florets according to the package instructions. If you're packing the bowls as meal prep, the broccoli florets can be added in their frozen state.
  6. 6Once the meatballs have finished baking, add them to the sauce pot with the teriyaki sauce and stir to coat.
  7. 7To build the bowls, divide the cooked rice and broccoli florets between four bowls or containers. Add four meatballs to each bowl, then drizzle the extra sauce overtop. Finish the bowls by adding sliced green onion and sesame seeds to each bowl.

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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