Marinated Steak with Broccoli & White Rice

A high-protein, muscle-building staple designed for flavor, balance, and precision. This marinated steak meal combines tender beef, crisp broccoli, and fluffy white rice that's perfectly portioned for high-protein goals. Every step teaches you how to cook smarter, portion better, and stay consistent with your nutrition.

FAST FACTS

Prep Time:	15 min (+8–24 hr marinade)
Cook Time:	20–25 min
Total Yield:	5–6 meals
Calories / Serving:	480–620 cal (based on protein portion)
Macros / Serving:	40–60 g P · 45 g C · 10–15 g F
Best For:	Muscle building, clean bulking, performance recovery
Coach’s Note:	Always use a food scale — you’ll learn what 200 g of steak looks like after a few weeks. Precision builds awareness.

INGREDIENTS (Makes 5–6 Meals)

·       Protein & Base

·       3-4 lbs (1360g - 1810 g) beef loin flap or your favorite cut (sirloin, flank, or skirt)

·       2 cups uncooked white rice (yields ~4 cups cooked) or use 2 microwavable pouches

·       2 heads broccoli, chopped into florets

Chef Tip: Slice steak against the grain for tenderness and even texture.

·       Marinade

·       ½ cup Worcestershire sauce

·       ½ cup soy sauce

·       2 tsp onion powder

·       2 tsp garlic powder

·       2 tsp sesame oil (for flavor)

·       1 tbsp minced garlic

·       1 tsp rice vinegar

·       1 tsp liquid smoke

·       1 tsp mustard

·       2 tsp brown sugar (optional)

·       1 tsp black pepper

·       1 tsp salt

Chef Tip: add liquids first, then add powders, and mustard last. Whisk to ensure a smooth, balanced marinade that coats the meat evenly.

WHY THESE INGREDIENTS

• Beef Loin Flap: High in protein and marbles perfectly for grilling or searing — juicy and forgiving.

• Soy & Worcestershire: Create deep umami flavor and tenderize the steak overnight.

• Sesame Oil & Rice Vinegar: Add nutty depth and brightness for balance.

• Rice: Reliable carb source that reheats perfectly for meal prep.

• Broccoli: Adds fiber, micronutrients, and volume without excess calories.

STEP-BY-STEP

1. In a large bowl, combine all marinade ingredients. Whisk until smooth, then fold in the steaks. Don’t just toss — folding ensures every surface gets coated.

2. Cover and refrigerate for 8–24 hours. The longer it marinates, the deeper the flavor.

3. Preheat grill or large cooking pan to medium-high. You should hear a strong sizzle when the steak hits the surface — that’s flavor locking in.

4. Bring a large pot of water to a boil and add steamer. Add broccoli florets and cook for 10–14 minutes until bright green and tender. Drain and set aside.

5. Cook 2 cups uncooked rice (yields ~4 cups cooked). Once cooked, fluff and let cool slightly before portioning.

6. Grill steaks 5–7 minutes per side (depending on thickness) rest for 10 minutes before slicing. For stovetop, cook 4–6 minutes per side.

7. Chef Tip: Resting your steak lets juices redistribute — slice too early and you lose flavor and nutrients on the cutting board. Just drizzle on broccoli and rice.

8. Slice steak against the grain into bite-sized strips. For serving, drizzle lightly with soy sauce and sprinkle sesame seeds for a clean finish.

LEARN THE LOOK (Portion Awareness Training)

• 200 g of grilled steak fills roughly 1/4th of a meal prep container and feels dense but juicy.

• 150 g of cooked rice makes a flat, even base layer in your container — about ¾ cup.

• 100 g of broccoli fills in the middle of the container, bright green and soft.

• Guess your portion, then confirm with your food scale. Over time, you’ll hit accurate portions by instinct.

PORTION & MACRO GUIDE

Quick Reference (Cooked Foods)

Ingredient	Serving Size	Calories	Protein	Carbs
Grilled Beef (96% lean)	100 g	170	31 g	0 g
White Rice (cooked)	100 g	130	2.5 g	28 g
Broccoli (boiled)	100 g	35	3 g	7 g

Quick Reference (Cooked Foods)

Meal Options (Choose Based on Your Protein Goals)

Meal Size	Steak (g)	Broccoli (g)	Calories	Rice (g)	Protein	Carbs	Fat
Lean (40g P)	180	100	480	150	40 g	45 g	9 g
High Protein (60g P)	280	100	620	150	60 g	45 g	13 g

MEAL PREP & STORAGE

• Fridge: Store up to 5 days in airtight containers. Keep sauce separate until serving.

• Freezer: Store up to 2 months. Slice before freezing for quicker reheats.

• Reheat: Microwave for 2 minutes, then drizzle soy sauce and top with sesame seeds.

• Chef Tip: Always cool before sealing — trapped steam softens your texture.

COACH’S TIP

This recipe is pure HPMP — flavor, simplicity, and performance in every bite. You’re not chasing perfection; you’re chasing consistency. A food scale isn’t just for tracking — it’s your learning tool. The more you weigh and portion now, the faster you’ll learn how to eyeball your meals later. Stick to 40–60 grams of protein per meal and you’ll stay fueled for recovery, strength, and muscle growth.