If you want a single meal that hits serious protein without getting complicated, this one does it. It is built around lean beef for dense protein, broccoli for volume and micronutrients, and brown rice for steady energy. The sauce is simple, bold, and designed to cling to the beef and vegetables without needing a bunch of sugar or weird ingredients.

What You’ll Make

A big beef and broccoli stir-fry served over brown rice, sized to land around 100g of protein in one meal.

Protein Target

This recipe is designed to land at roughly 100g protein using:

• 400g lean beef (raw weight, ideally 93 to 96 percent lean)
• 2 cups cooked brown rice
• A full head of broccoli

Exact protein will vary slightly by the cut of beef and brand, but the structure is reliable.

Ingredients

Main

• 400g lean beef (sirloin, top round, inside round, or extra lean ground beef also works)
• 1 large head broccoli (or about 500 to 600g florets)
• 2 cups cooked brown rice (about 1 cup dry before cooking)
• 1 tbsp avocado oil or olive oil

Sauce

• 3 tbsp soy sauce (or tamari)
• 1 tbsp oyster sauce (optional but adds depth)
• 1 tbsp rice vinegar or lime juice
• 1 tbsp honey or maple syrup (optional, use if you like a classic stir-fry taste)
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, minced (or 1 tsp ground ginger)
• 1 tsp sesame oil (optional)
• 1 to 2 tsp cornstarch mixed with 2 tbsp water (to thicken)

Optional Add-ins

• Red pepper flakes or sriracha
• Sliced onion or bell pepper
• Sesame seeds

Step-by-Step Recipe

1) Cook the brown rice

• Rinse 1 cup dry brown rice.
• Cook according to package directions.
• You want 2 cups cooked for the meal.

2) Prep the beef

• If using steak: slice thin against the grain.
• If using a lean ground beef option: keep it ready to break apart in the pan.
• Lightly salt and pepper the beef.

3) Mix the sauce

In a bowl, whisk:

• Soy sauce
• Oyster sauce (if using)
• Vinegar or lime
• Honey (if using)
• Garlic and ginger
• Sesame oil (if using)

Set aside the cornstarch slurry for later.

4) Cook the broccoli

• Heat a large pan or wok on medium-high.
• Add a small splash of water and the broccoli, cover for 2 to 3 minutes to steam.
• Remove broccoli and set aside. This keeps it bright and crisp.

5) Stir-fry the beef

• Add oil to the hot pan.
• Add beef in a single layer and sear hard.
• Cook until browned and just done.

6) Combine and finish

• Add broccoli back in.
• Pour in the sauce and toss.
• Add the cornstarch slurry and cook 30 to 60 seconds until glossy and thick.

7) Serve

• Serve the beef and broccoli over 2 cups cooked brown rice.

Simple Grocery List

Protein

• 400g lean beef (sirloin, top round, inside round, or similar)

Produce

• 1 large head broccoli
• Garlic
• Fresh ginger (or ground ginger)

Pantry and Sauces

• Brown rice
• Soy sauce or tamari
• Oyster sauce (optional)
• Rice vinegar (or grab a lime)
• Honey or maple syrup (optional)
• Cornstarch
• Sesame oil (optional)
• Avocado oil or olive oil

Easy Ways to Adjust It

• Need it leaner: use extra lean beef and reduce oil slightly.
• Need more volume: add mushrooms, onions, or peppers without changing the protein math much.
• Want lower carbs: swap rice for cauliflower rice, keep everything else the same.
• Want more protein without more beef: add egg whites at the end or toss in edamame.

If you want, I can also give you a version that’s exactly 100g protein using specific nutrition label assumptions (your beef type and rice brand).