Beef and rice protein bowl

A complete, restorative bowl: seared lean beef, rice and vegetables, seasoned in an Asian style. Rich in protein and iron, it is the ideal meal after a big session to rebuild and refill your energy stores.

Preparation: 15 min  |  Cooking: 15 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 359 kcal · 49 g protein · 29 g carbohydrate · 4 g fat

Ingredients

• 300 g lean beef for grilling
• 150 g rice
• 1 carrot
• 200 g broccoli
• 3 tbsp soy sauce
• 1 tsp ginger

Method

1. Cook the rice. Steam the broccoli briefly.
2. Sear the sliced beef over a high heat, then set aside.
3. Stir-fry the carrot and broccoli with the ginger.
4. Assemble the bowls: rice, vegetables, beef and soy sauce.

Nutritional benefits

Lean beef provides high-quality protein and well-absorbed haem iron, both essential for building muscle and for oxygen delivery to the muscles. Rice refills glycogen after exercise, and the vegetables add fibre and vitamins. A balanced, nutrient-dense bowl, free from lactose.

Variations and substitutions

• With brown rice for more fibre.
• With chicken, tofu or prawns.
• More vegetables: pepper, edamame, cabbage.
• Teriyaki style or a spicy bowl.

Storage and making ahead

Keeps for 3 days and reheats well: ideal for meal prep. Keep the sauce separate if you prepare ahead.

💡 Good to know

Sear the beef over a very high heat and in a single layer so that it browns without stewing, and stays tender and juicy.

Further reading

Discover more high-protein recipes · muscle-gain recipes · dairy-free recipes.

Foods in this recipe: beef · rice · carrot · broccoli · soy sauce.

You might also like these recipes: Chicken, sweet potato and green beans · Roast chicken with lemon and thyme · Marinated chicken skewers.