Lean Beef Rice Bowl

A simple, high-protein meal that's perfect for meal prep, packed lunches or an easy weeknight dinner.

Serves: 1

Prep Time: 10 minutes

Cook Time: 15 minutes

Difficulty: Easy

Ingredients

• 150 g extra lean beef mince

• 100 g cooked brown or jasmine rice

• 1 cup broccoli florets

• 1 medium carrot, julienned or grated

• 1 clove garlic, crushed

• 1 tsp fresh ginger, grated

• 1 tbsp reduced-salt soy sauce

• 1 tsp sesame oil (optional)

• Olive oil spray

• Spring onion and sesame seeds, to garnish (optional)

Method

1. Heat a non-stick frying pan over medium-high heat and lightly spray with olive oil.

2. Add the lean beef mince and cook for 5–6 minutes, breaking it apart until browned.

3. Stir through the garlic and ginger and cook for another minute until fragrant.

4. Add the broccoli and carrot, cooking for 3–4 minutes until the vegetables are tender but still slightly crisp.

5. Pour over the soy sauce (and sesame oil if using) and stir everything together.

6. Heat the cooked rice according to the packet instructions.

7. Divide the rice between a bowl or meal prep container and top with the beef and vegetable mixture.

8. Garnish with sliced spring onion and sesame seeds if desired.

Approximate Nutrition

Calories	Protein	Carbohydrates	Fat	Fibre
610 kcal	44 g	46 g	18 g	7 g

Ingredient Swaps

Protein

Choose one:

• Extra lean beef mince

• Lean turkey mince

• Chicken mince

• Kangaroo mince

• Lean pork mince

Carbohydrates

Swap the rice for:

• Brown rice

• Jasmine rice

• Basmati rice

• Quinoa

• Cauliflower rice (lower carbohydrate option)

Vegetables

Use whatever you have available:

• Capsicum

• Snow peas

• Green beans

• Mushrooms

• Baby corn

• Bok choy

• Zucchini

• Edamame

Extras

Add more flavour with:

• Sriracha

• Sweet chilli sauce

• Hoisin sauce (use sparingly)

• Fresh coriander

• Lime juice

• Chilli flakes

Meal Prep

This is one of the best recipes in the collection for meal prep.

Cook a larger batch and portion it into airtight containers with cooked rice. Store in the refrigerator for up to four days or freeze for up to three months.

Reheat thoroughly in the microwave and add a splash of water before heating if needed to keep the rice moist.

Coach Notes

• Extra lean beef provides high-quality protein along with important nutrients such as iron, zinc and vitamin B12.

• Using plenty of vegetables increases fibre and meal volume, helping keep you fuller for longer.

• Brown rice is a great option if you're looking to increase your fibre intake, while jasmine rice is ideal if you prefer a softer texture or need quicker-digesting carbohydrates around training.

• Fresh garlic and ginger provide far more flavour than bottled alternatives and only take a minute to prepare.

• This recipe is easy to double or triple, making it perfect for preparing lunches for the week ahead.

Shopping List

Protein

• Extra lean beef mince

Fresh Produce

• Broccoli

• Carrots

• Garlic

• Fresh ginger

• Spring onion (optional)

Pantry

• Brown or jasmine rice

• Reduced-salt soy sauce

• Sesame oil (optional)

• Sesame seeds (optional)

• Olive oil spray