Here’s a high-protein, bodybuilder-friendly recipe for Beef and Broccoli with Brown Rice.
This dish is packed with lean protein, complex carbs, and nutrient-dense veggies, making it a perfect meal for muscle recovery and sustained energy.
Ingredients
For the Beef and Broccoli:
- 8 oz lean beef steak (flank steak, sirloin, or tenderloin), thinly sliced
- 2 cups broccoli florets
- 1 tbsp olive oil (or avocado oil)
- 2 cloves garlic (minced)
- 1 tbsp fresh ginger (minced)
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp oyster sauce (optional, for depth of flavor)
- 1 tsp sesame oil
- 1/2 tsp red pepper flakes (optional, for heat)
- 1/4 cup water or beef broth
- 1 tsp cornstarch (optional, for thickening the sauce)
For the Brown Rice:
- 1/2 cup uncooked brown rice
- 1 1/4 cups water
- Pinch of salt
Instructions
1. Cook the Brown Rice:
- Rinse the brown rice under cold water.
- In a saucepan, combine rice, water, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the rice is tender and water is absorbed. Fluff with a fork and set aside.
2. Prepare the Beef and Broccoli:
- In a small bowl, whisk together soy sauce, oyster sauce (if using), sesame oil, and cornstarch (if using). Set aside.
- Heat olive oil in a large skillet or wok over medium-high heat. Add the sliced beef and cook for 2-3 minutes, or until browned. Remove the beef and set aside.
- In the same skillet, add garlic, ginger, and red pepper flakes (if using). Sauté for 30 seconds until fragrant.
- Add broccoli florets and water (or beef broth). Cover and steam for 3-4 minutes, or until the broccoli is tender-crisp.
- Return the beef to the skillet and pour in the sauce. Stir well and cook for 1-2 minutes, or until the sauce thickens and everything is heated through.
3. Assemble the Meal:
- Serve the beef and broccoli over a bed of cooked brown rice.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~35-40g (from beef)
- Carbs: ~45-50g (from brown rice and broccoli)
- Fats: ~12-15g (from olive oil and beef)
Why This Meal is Great for Bodybuilders
- Lean Protein: Beef provides high-quality protein and essential amino acids for muscle repair and growth.
- Complex Carbs: Brown rice offers sustained energy and fiber to support digestion.
- Nutrient-Dense Veggies: Broccoli is rich in vitamins (C, K), fiber, and antioxidants.
- Customizable: Adjust portion sizes to fit your macros or add extra veggies like bell peppers or mushrooms.
Pro Tips
- Meal Prep: Double the recipe and store in airtight containers for quick lunches or dinners throughout the week.
- Boost Flavor: Add a sprinkle of sesame seeds or green onions for garnish.
- Lower Carbs: Swap brown rice for cauliflower rice to reduce carbs.
- Extra Protein: Serve with a side of steamed edamame or a boiled egg.
Enjoy this hearty, protein-packed meal to fuel your workouts and keep your diet on track! 🥩🥦🍚