Skip to content 
High-protein, easy make-ahead lunches
If you love simple, high-protein meal prep recipes that keep you full without keeping you in the kitchen all day, these Beef & Broccoli Meal Prep Bowls are going to be a weekly favorite. Tender beef strips, crisp-tender broccoli, and a glossy garlic-soy sauce come together in under 30 minutes, perfect for busy moms, students, and anyone who needs grab-and-go meals that still taste amazing. These bowls reheat beautifully, pack in satisfying protein, and make sticking to healthy routines feel effortless. Whether you’re batch-cooking on Sundays or prepping quick lunches during the week, this recipe delivers flavor, convenience, and nourishing fuel in every container.
Time Breakdown
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4 bowls
Ingredients
- 1 lb beef sirloin, thinly sliced
- 4 cups fresh broccoli florets
- 1 tbsp olive oil
- 1 medium onion, sliced
- 3 cloves garlic, minced
- 1 tsp grated ginger
- ¼ cup low-sodium soy sauce
- 2 tbsp honey or maple syrup
- 1 tbsp cornstarch
- ½ cup water
- 2 cups cooked jasmine or brown rice
- Salt & pepper to taste
- Optional: sesame seeds, red pepper flakes, green onions
Kitchen Tools You’ll Need
This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free.
- Large skillet or wok
- Sharp knife
- Cutting board
- Measuring cups & spoons
- Mixing bowl
- Wooden spoon or spatula
- Meal prep containers
Step-by-Step Instructions
Prep the sauce: In a small bowl, whisk soy sauce, honey, cornstarch, water, and ginger. Set aside.
Cook the broccoli: Heat ½ tbsp oil in a large skillet. Add broccoli and 2 tbsp water. Cook 3–4 minutes until bright green and crisp-tender. Remove and set aside.
Sear the beef: Add remaining oil to the skillet. Season sliced beef lightly with salt and pepper. Cook 3–4 minutes until browned.
Add aromatics: Add garlic and onion. Cook 2 minutes until fragrant.
Make the sauce: Pour in the prepared sauce. Stir for 2–3 minutes until thick, glossy, and coating the beef.
Combine: Add broccoli back into the skillet and toss well.
Assemble meal prep bowls: Divide cooked rice among containers, top with the beef-broccoli mixture, and garnish as desired.
Cool & store: Allow bowls to cool before sealing to keep condensation out.
Pro Tips
Storage: Lasts 4–5 days in airtight containers; reheats in 90 seconds.
Make it low-carb: Swap rice for cauliflower rice.
More protein: Add scrambled egg whites or edamame to boost the macros.
Serving idea: Drizzle with spicy mayo or sprinkle toasted sesame seeds.
Nutrition Table
| Serving Size | Calories | Protein | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|
| 1 bowl | 420 | 18g | 35g | 22g | 4g | 6g |
Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.
Variation Recipes
- Spicy Beef & Broccoli: Add 1–2 tbsp sriracha or chili garlic sauce to the stir-fry sauce for a fiery twist.
- Beef & Broccoli Noodle Bowls: Swap rice for cooked rice noodles for a takeout-style feel.
- Sesame Ginger Beef Bowl: Add toasted sesame oil, sesame seeds, and extra ginger for a deeper, nutty flavor.
Conclusion
With bold flavor, balanced nutrition, and unbeatable convenience, these Beef & Broccoli Meal Prep Bowls are the kind of recipe busy families return to week after week. Save it, share it, and keep it in your weekly rotation. Your future self (and your weekday lunches) will thank you!
FAQ’s
How long do these Beef & Broccoli Meal Prep Bowls stay fresh?
These bowls store well for 4–5 days in airtight containers. For best results, let them cool completely before sealing to avoid condensation, which can soften the broccoli. Reheat for 60–90 seconds in the microwave.
Can I freeze this meal prep recipe?
Yes! Beef freezes well, and the sauce maintains a good texture after reheating. The broccoli will soften slightly, but still tastes great. Freeze for up to 2 months, thaw overnight in the fridge, and reheat fully before serving.
How can I increase the protein even more?
You can add extra beef, toss in edamame, stir in cooked egg whites, or swap white rice for quinoa. All options boost the protein without changing the flavor profile.
Beef & Broccoli Meal Prep Bowls
Equipment
- large skillet or wok
- Sharp knife
- Cutting board
- Measuring cups & spoons
- mixing bowl
- Wooden spoon or spatula
- Meal prep containers
Ingredients
- 1 lb beef sirloin, thinly sliced
- 4 cups fresh broccoli florets
- 1 tbsp olive oil
- 1 medium onion, sliced
- 3 cloves garlic, minced
- 1 tsp grated ginger
- 0.25 cup low-sodium soy sauce
- 2 tbsp honey or maple syrup
- 1 tbsp cornstarch
- 0.5 cup water
- 2 cups cooked jasmine or brown rice
- Salt & pepper to taste
- Optional: sesame seeds, red pepper flakes, green onions
Instructions
- In a small bowl, whisk soy sauce, honey, cornstarch, water, and ginger. Set aside.
- Heat ½ tbsp oil in a large skillet. Add broccoli and 2 tbsp water. Cook 3–4 minutes until bright green and crisp-tender. Remove and set aside.
- Add remaining oil to the skillet. Season sliced beef lightly with salt and pepper. Cook 3–4 minutes until browned.
- Add garlic and onion. Cook 2 minutes until fragrant.
- Pour in the prepared sauce. Stir for 2–3 minutes until thick, glossy, and coating the beef.
- Add broccoli back into the skillet and toss well.
- Divide cooked rice among containers, top with the beef-broccoli mixture, and garnish as desired.
- Allow bowls to cool before sealing to keep condensation out.
