High-Protein Beef and Veggie Stir-Fry Bowls – Healthy Meal Prep

• ½ lb lean beef strips (flank or sirloin)
  
• 2 cups mixed vegetables (broccoli, bell peppers, carrots, snap peas)
  
• 1 tbsp sesame oil (or olive oil)
  
• 2 tbsp soy sauce (or coconut aminos for lower sodium)
  
• 1 tsp fresh grated ginger
  
• 1 clove garlic, minced
  
• 1 tsp cornstarch (optional, for thickening)
  
• 1 tsp rice vinegar (optional)
  
• ½ tsp chili flakes (optional)
  

For Serving

• 1 cup cooked brown rice (or quinoa)
  
• 1 tsp toasted sesame seeds
  
• 2 tbsp chopped green onions
  

1. Sear the Beef:
   Heat sesame oil in a wok over medium-high heat. Add beef and cook 3–4 minutes until browned. Remove and set aside.
   
2. Prepare the Sauce:
   Whisk together soy sauce, ginger, garlic, cornstarch, vinegar, and 2 tbsp water until smooth.
   
3. Cook the Vegetables:
   Add mixed veggies to the wok and stir-fry 4–5 minutes until tender-crisp.
   
4. Combine Everything:
   Return beef to the pan and pour in the sauce. Cook 2–3 minutes until glazed and thickened.
   
5. Assemble Bowls:
   Divide brown rice between meal-prep containers. Top with beef and veggies. Garnish with sesame seeds and green onions.
   

Tips & Variations

• Swap soy sauce for coconut aminos to cut sodium.
  
• Add quinoa or cauliflower rice for extra fiber.
  
• Use fresh ginger and lime juice for a bright flavor boost.
  
• For a vegan version, replace beef with tofu or tempeh.
  
• Reheat gently with a splash of water to refresh the sauce.
  

Nutrition Facts (Per Serving)

Nutritional Highlights

✔️ Iron-rich lean beef for sustained energy
✔️ Antioxidant-packed colorful vegetables
✔️ Low-sugar homemade stir-fry sauce
✔️ Balanced macros for clean eating meal prep

Dietitian Tips

• Swap soy sauce for coconut aminos if you’re reducing sodium.
  
• Add quinoa for more fiber and complex carbs.
  
• Use sesame seeds and ginger to enhance flavor without extra salt.
  

Conclusion

These High-Protein Beef & Veggie Stir-Fry Bowls bring together lean protein, fiber, and flavor for a meal that feels as good as it tastes.
Perfect for fitness goals or busy weeknights, this clean-eating recipe keeps your nutrition on track without sacrificing taste.

High-Protein Beef & Veggie Stir-Fry Bowls – Healthy Meal Prep

Colorful stir-fry made with lean beef, broccoli, peppers, and carrots in a light soy-ginger sauce — a balanced, high-protein meal prep favorite.

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Ingredients Equipment Method Notes

Ingrédients

  

• For the Stir-Fry
• ½ lb lean beef strips flank or sirloin
• 2 cups mixed vegetables broccoli, bell peppers, carrots, snap peas
• 1 tbsp sesame oil or olive oil
• 2 tbsp soy sauce or coconut aminos for lower sodium
• 1 tsp fresh grated ginger
• 1 clove garlic minced
• 1 tsp cornstarch optional, for thickening
• 1 tsp rice vinegar optional
• ½ tsp chili flakes optional
• For Serving
• 1 cup cooked brown rice or quinoa
• 1 tsp toasted sesame seeds
• 2 tbsp chopped green onions

Equipment

• Wok or large skillet
• Mixing bowl & whisk
• Cutting board & knife
• Measuring spoons
• Airtight meal prep containers

Method

 

1. Sear the Beef:
2. Heat sesame oil in a wok over medium-high heat. Add beef and cook 3–4 minutes until browned. Remove and set aside.
3. Prepare the Sauce:
4. Whisk together soy sauce, ginger, garlic, cornstarch, vinegar, and 2 tbsp water until smooth.
5. Cook the Vegetables:
6. Add mixed veggies to the wok and stir-fry 4–5 minutes until tender-crisp.
7. Combine Everything:
8. Return beef to the pan and pour in the sauce. Cook 2–3 minutes until glazed and thickened.
9. Assemble Bowls:
10. Divide brown rice between meal-prep containers. Top with beef and veggies. Garnish with sesame seeds and green onions.

Notes

Tips & Variations

Swap soy sauce for coconut aminos to cut sodium.

Add quinoa or cauliflower rice for extra fiber.

Use fresh ginger and lime juice for a bright flavor boost.

For a vegan version, replace beef with tofu or tempeh.

Reheat gently with a splash of water to refresh the sauce.

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