Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Easy Beef and Broccoli Rice Bowls are the perfect high protein meal prep for busy weekdays. After making this many times, I’ve discovered the secret to tender beef and crispy broccoli. The rich, savory aroma of these bowls will make your kitchen feel cozy and inviting. Try it with my Easy Strawberry Cinnamon Rolls for a balanced meal. If you love recipes like this, you’ll also enjoy Easy Strawberry Cinnamon Rolls with Cream Cheese Glaze and Refreshing Sparkling Fruit Punch Recipe for Summer Parties.

What You'll Need for Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Choosing the right ingredients makes a big difference, but this recipe is forgiving enough to work with what you have.

• 1 lb beef (sirloin or flank steak)
• 4 cups broccoli florets
• 3 cups cooked rice
• 3 cloves garlic
• 1 tbsp ginger
• 3 tbsp soy sauce
• 2 tbsp oyster sauce
• 1 tbsp cornstarch
• 1 tbsp sesame oil
• Optional: Green onions
• Optional: Sesame seeds
• Optional: Red pepper flakes

How to Make Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

1. Step 1: Slice beef thinly against the grain. Combine with 1 tbsp soy sauce, 1 tbsp oyster sauce, and 1 tbsp cornstarch. Set aside.
2. Step 2: Heat 1 tbsp sesame oil in a large skillet over medium-high heat. Add beef and cook until browned, about 3-4 minutes. Remove beef and set aside.
3. Step 3: In the same skillet, add 1 tbsp sesame oil. Add broccoli florets, 2 cloves minced garlic, and 1 tbsp grated ginger. Cook until broccoli is tender, about 4-5 minutes.
4. Step 4: In a small bowl, mix together 2 tbsp soy sauce, 1 tbsp oyster sauce, and 1 tbsp cornstarch. Pour the sauce into the skillet with the broccoli. Add the beef back into the skillet and stir to combine. Cook for an additional 2-3 minutes.
5. Step 5: Divide cooked rice among meal prep containers. Top with beef and broccoli mixture. Garnish with green onions, sesame seeds, and red pepper flakes if desired.

Storing & Reheating Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Short-Term Storage

Store in an airtight container in the fridge. Store in the fridge for up to 4 days Make-ahead tip: Prepare rice and slice beef up to 1 day ahead

Freezing Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

Freeze for up to 3 months

How to Reheat Without Drying It Out

Oven: Reheat in the oven at 350°F for 15-20 minutes Microwave: Reheat in the microwave for 2-3 minutes

Recipe Notes

• Chef tip: Use a sharp knife to ensure clean cuts for tender beef.
• Best substitution: Substitute chicken or tofu for the beef.
• Make-ahead: Prepare rice and slice beef up to 1 day ahead.
• Scaling: This recipe can be easily doubled or tripled for larger crowds.
• Troubleshooting: If beef is tough, it was not sliced thinly enough or was not cooked quickly over high heat. Fix by slicing thinner and cooking faster.

Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep

⏱

Prep

15 mins

🍳

Cook

20 mins

⏳

Total

35 mins

🍽

Serves

4 servings

🥗

Diet

High Protein

Ingredients

Main Ingredients

• 1 lb beef (sirloin or flank steak)
• 4 cups broccoli florets
• 3 cups cooked rice

Seasonings

• 3 cloves garlic
• 1 tbsp ginger
• 3 tbsp soy sauce
• 2 tbsp oyster sauce
• 1 tbsp cornstarch
• 1 tbsp sesame oil

Optional Toppings

• Green onions
• Sesame seeds
• Red pepper flakes

Instructions

1. Step 1: Slice beef thinly against the grain. Combine with 1 tbsp soy sauce, 1 tbsp oyster sauce, and 1 tbsp cornstarch. Set aside.
2. Step 2: Heat 1 tbsp sesame oil in a large skillet over medium-high heat. Add beef and cook until browned, about 3-4 minutes. Remove beef and set aside.
3. Step 3: In the same skillet, add 1 tbsp sesame oil. Add broccoli florets, 2 cloves minced garlic, and 1 tbsp grated ginger. Cook until broccoli is tender, about 4-5 minutes.
4. Step 4: In a small bowl, mix together 2 tbsp soy sauce, 1 tbsp oyster sauce, and 1 tbsp cornstarch. Pour the sauce into the skillet with the broccoli. Add the beef back into the skillet and stir to combine. Cook for an additional 2-3 minutes.
5. Step 5: Divide cooked rice among meal prep containers. Top with beef and broccoli mixture. Garnish with green onions, sesame seeds, and red pepper flakes if desired.

Notes

• Chef tip: Use a sharp knife to ensure clean cuts for tender beef.
• Best substitution: Substitute chicken or tofu for the beef.
• Make-ahead: Prepare rice and slice beef up to 1 day ahead.
• Scaling: This recipe can be easily doubled or tripled for larger crowds.
• Troubleshooting: If beef is tough, it was not sliced thinly enough or was not cooked quickly over high heat. Fix by slicing thinner and cooking faster.

Storage

• Fridge: Store in the fridge for up to 4 days
• Freezer: Freeze for up to 3 months
• Oven reheat: Reheat in the oven at 350°F for 15-20 minutes
• Microwave reheat: Reheat in the microwave for 2-3 minutes
• Make ahead: Prepare rice and slice beef up to 1 day ahead

Nutrition Per Serving

• Calories: 450
• Protein: 35g
• Fat: 12g
• Carbs: 45g
• Fiber: 4g
• Sugar: 5g
• Sodium: 1200mg
• Cholesterol: 70mg
• Sat. Fat: 3.5g

Nutritional values are estimates only. Actual values may vary by brand and portion size.

Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep FAQs

A Warm Final Note

I can’t wait for you to try Easy High Protein Beef and Broccoli Rice Bowls for Meal Prep and see how effortlessly it comes together. When you make it, pop back here and leave a rating or share how it turned out — I love hearing from you!