Beef & Broccoli Stir-Fry Bowl (2 Ways)

This is the cleanest, simplest way to make one of the best high-protein meals you can prep — beef and broccoli. It’s quick, lean, flavorful, and perfect for either a lean bulk or maintenance phase. This version gives you two options: thin-sliced flank steak for that authentic stir-fry texture, or lean ground beef for fast, one-pan meal prep.

FAST FACTS

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4 large or 6 moderate

Difficulty: Beginner

Goal: Bulking / High Protein

INGREDIENTS:

• Option 1 — Flank or Sirloin Steak

• 1 lb (454 g) flank steak or top sirloin, thinly sliced against the grain

• 1 tbsp low-sodium soy sauce

• 1 tsp cornstarch

• ½ tsp garlic powder

• ½ tsp black pepper

• Option 2 — Lean Ground Beef

• 1 lb (454 g) 93/7 lean ground beef

• 1 tbsp low-sodium soy sauce

• ½ tsp garlic powder

• ½ tsp onion powder

• Salt and pepper to taste

• For the Sauce

• ¼ cup (60 ml) low-sodium soy sauce

• 2 tbsp oyster sauce

• 1 tbsp rice vinegar

• 1 tbsp brown sugar or 1 tsp sugar substitute (Splenda or Stevia)

• 1 tbsp cornstarch

• ½ cup (120 ml) low-sodium beef broth

• 2 tsp minced garlic

• 1 tsp minced ginger

• For the Stir-Fry

• 4 cups (400 g) fresh broccoli florets

• 1 tbsp water (for steaming)

• Nonstick cooking spray or ½ tsp sesame oil (optional for flavor)

• For Serving

• 2 cups (280 g) cooked white or jasmine rice (optional for full meal prep portions)

WHY THESE INGREDIENTS

• Flank/sirloin steak: Classic stir-fry cut with great texture and lean protein.

• Ground beef (93/7): Faster option for bulk prep that cooks evenly and reheats well.

• Soy + oyster sauce: Create depth and umami with minimal sodium and sugar.

• Garlic + ginger: Aromatic backbone that makes this taste like takeout.

• Cornstarch: Thickens sauce and helps it cling to meat and vegetables.

• Broccoli: Fills volume, adds micronutrients, and balances digestion.

• Rice: Controlled carb source that rounds out a complete macro-balanced meal.

STEP-BY-STEP

1. Slice or Prep the Beef: For steak, slice thinly against the grain — about ⅛–¼ inch. This keeps the beef tender. For ground beef, break up the meat in a mixing bowl, add soy sauce, garlic, onion powder, salt, and pepper. Marinate either version for 10–15 minutes while you prep your sauce and vegetables.

2. Build the Sauce: In a small bowl, whisk together soy sauce, oyster sauce, rice vinegar, brown sugar or sweetener, beef broth, cornstarch, garlic, and ginger. Mix until smooth. This is your flavor base — it’ll thicken once it hits heat.

3. Cook the Broccoli: Heat a large nonstick skillet or wok over medium-high. Add 1 tbsp water and broccoli. Cover and steam for 2–3 minutes until bright green and tender-crisp. Remove and set aside — don’t overcook, you’ll finish it with the sauce later.

4. Cook the Beef: For steak, spray skillet with nonstick spray. Add beef in a single layer and sear 2–3 minutes per side. Do not crowd the pan. Cook in batches if needed. Remove from heat once browned. For ground beef, add directly to skillet, cook 4–5 minutes breaking apart until browned. Drain any excess fat if needed.

5. Add the Sauce: Lower heat to medium. Stir the sauce again (cornstarch may settle). Pour into the skillet and stir constantly. Within 2–3 minutes it will start to thicken and coat the beef evenly.

6. Combine with Broccoli: Add steamed broccoli to the pan and toss together for 1–2 minutes. Everything should be coated in a glossy, flavorful sauce.

7. Adjust and Serve: Taste and adjust seasoning — add a splash of soy for salt or a pinch of brown sugar substitute for sweetness. Serve over rice for a complete bulking meal or eat alone for a lower-carb option.

MACROS (PER MEAL PREP PORTION)

Version	Calories	Protein	Carbs	Fat
Flank Steak (no rice)	275 kcal	35 g	10 g	10 g
Flank Steak + ½ cup rice	380 kcal	37 g	35 g	10 g
93/7 Ground Beef (no rice)	300 kcal	32 g	11 g	13 g
93/7 Ground Beef + ½ cup rice	405 kcal	34 g	36 g	13 g

Notes:

• Macros are based on ¼ of the total recipe.

• Sauce variations and exact beef cuts can shift calories slightly.

• For leaner prep, use less sauce and skip oil; for bulking, add rice or sesame oil drizzle.

MEAL PREP & STORAGE TIPS

• Fridge: Store up to 4 days in airtight containers.

• Freezer: Up to 2 months — store in portions for easy weekday reheats.

• Reheat: Microwave 1½–2 minutes or skillet with splash of water to refresh sauce.

• Texture Tip: Store broccoli separately if you prefer it crisp when reheating.

Bulk Prep Tip: Double the beef and sauce recipe; cook broccoli fresh midweek for best flavor.

COACH’S TIP:

This is one of those recipes that builds habits — prep it right once, and you’ll start craving your own food over takeout. It’s all about controlling flavor and calories at the same time. For bulking, use Ribeye Steak, White Rice and some Sesame Seed oil.

For a lean phase, use 93/7 beef and double the broccoli. That’s how you adjust — without ever losing flavor.