Lean Beef & Broccoli Bowls | High-Protein Meal Prep

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Lean Beef & Broccoli Bowls

Turn a takeout favorite into an easy high-protein meal prep with these Lean Beef & Broccoli Bowls. Tender lean beef, crisp broccoli, rice and a lighter garlic-ginger sauce make a satisfying lunch or dinner that portions easily for the week.

Ingredients – Makes 4 Servings

• 1 lb (450g) lean sirloin or flank steak, thinly sliced
• 4 cups broccoli florets
• 2 cups cooked brown or jasmine rice
• 2 tsp olive oil
• 1/4 cup low-sodium soy sauce
• 2 tbsp oyster sauce or hoisin sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1/2 cup low-sodium beef broth
• 3 cloves garlic, minced
• 1 tsp freshly grated ginger
• 1/4 tsp red pepper flakes, optional
• Green onions and sesame seeds for garnish, optional

Step-by-Step Instructions

1. Make the sauce: Whisk soy sauce, oyster or hoisin sauce, honey, rice vinegar, cornstarch and beef broth until smooth.
2. Cook the beef: Heat 1 teaspoon olive oil in a large skillet over medium-high heat. Add the sliced beef and cook for 3–4 minutes, stirring occasionally, until browned. Remove and set aside.
3. Add aromatics: Add the remaining oil, garlic and ginger and cook for about 30 seconds.
4. Cook the broccoli: Add broccoli and stir-fry for 3–4 minutes until bright green and tender-crisp.
5. Finish: Return beef to the skillet, pour in the sauce and cook for 2–3 minutes until thickened and everything is evenly coated.
6. Build the bowls: Divide rice among four meal-prep containers and top evenly with beef and broccoli.
7. Garnish: Add green onions and sesame seeds if desired.

Why This Meal Prep Works

• Protein packed: Lean beef provides a substantial serving of complete protein.
• Balanced: Rice provides carbohydrates while broccoli adds vegetables and fiber.
• Lighter sauce: Using low-sodium soy sauce and a modest amount of sweetener keeps the classic savory flavor without an overly heavy glaze.
• Meal-prep friendly: The beef, broccoli and rice portion and reheat easily.

Meal Prep & Storage

Store in airtight meal-prep containers in the refrigerator for up to 4 days. Reheat until steaming throughout. Add a small splash of water before reheating if the rice or sauce needs extra moisture.

Estimated Nutrition Per Serving

Approximately 470–500 calories, 35–40g protein, 45–50g carbohydrates and 11–13g fat per serving. Nutrition values are estimates and vary by cut of beef, sauce brands and portion sizes.

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