Meals · High Protein
Beef and Broccoli Meal Prep (45g Protein)
This better-than-takeout beef and broccoli delivers 45 grams of protein and 510 calories per serving. Tender sliced flank steak and crisp-tender broccoli get coated in a savory-sweet ginger-garlic sauce, then served over steamed rice. A Chinese-American classic that portions evenly into four meal prep containers for the week.
Nutrition per serving
- Protein
- 45 g
- Calories
- 552
- Carbs
- 44 g
- Fat
- 21 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1.5 lbs flank steak — sliced thin against the grain
- 5 cups broccoli florets
- 1/4 cup soy sauce — low-sodium
- 2 tbsp oyster sauce
- 1/2 cup beef broth
- 2 tbsp brown sugar
- 1 tbsp sesame oil
- 6 cloves garlic — minced
- 1 tbsp ginger — grated
- 2 tbsp cornstarch — divided
- 2 tbsp vegetable oil
- 1.5 cups white rice — dry
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1 tbsp sesame seeds — for garnish
Steps
- Start rice: Rinse rice, combine with 2.25 cups water, bring to boil, reduce to simmer, cover 15-18 minutes.
- Slice flank steak thin against the grain into 1/4-inch strips. Toss with 1 tablespoon cornstarch, salt, and pepper.
- Make sauce: Whisk together soy sauce, oyster sauce, beef broth, brown sugar, sesame oil, garlic, ginger, and remaining 1 tablespoon cornstarch.
- Heat 1 tablespoon vegetable oil in a large skillet or wok over high heat until smoking. Add half the beef in a single layer.
- Sear without moving for 1 minute until browned. Flip and cook 30 seconds more. Transfer to a plate. Repeat with remaining oil and beef.
- In the same pan, add broccoli and 2 tablespoons water. Cover and steam 2-3 minutes until bright green and crisp-tender.
- Return beef to pan. Pour sauce over everything. Stir constantly for 1-2 minutes until sauce thickens and coats beef and broccoli.
- Remove from heat immediately. Overcooking toughens the beef.
- Divide rice among four meal prep containers. Top with beef and broccoli. Garnish with sesame seeds.
- Cool completely before sealing containers.
Why This Works
Flank steak (USDA #169563) delivers 21g protein per 100g raw, making it ideal for high-protein meal prep. The secret to tender stir-fried beef is velveting with cornstarch: it creates a protective coating that keeps moisture in during high-heat cooking. Slicing against the grain shortens the muscle fibers, making each bite tender despite the lean cut. Cooking in batches prevents the pan from losing heat, ensuring proper searing instead of steaming. The sauce thickens from the cornstarch slurry in seconds, coating everything in glossy, clingy goodness. Cook to 145°F for medium.
The Batch Searing Method
The biggest mistake home cooks make with stir-fry is crowding the pan. When too much meat hits the surface at once, the pan temperature drops and the meat releases liquid, causing it to steam and turn grey instead of searing brown. Cooking in two batches on smoking-hot oil ensures each piece gets direct contact with the pan. Don't move the beef for the first minute. That's when the Maillard reaction happens. A proper sear creates flavor and texture that no amount of sauce can replicate.
Meal Prep Strategy
This dish is made for meal prep: the sauce keeps the beef moist during storage and the broccoli stays crisp-tender for days. Cool completely before sealing containers (steam creates soggy food). Refrigerate up to 5 days. Reheat in microwave for 2-3 minutes, stirring halfway, or in a hot skillet for 3-4 minutes to restore some of the sear. The rice absorbs sauce during storage, which is a feature not a bug. It tastes better after marinating overnight. For crunchier broccoli, slightly undercook it before portioning.
Sources Research-Backed
Frequently Asked Questions
Can I use frozen broccoli for beef and broccoli?
Yes, but fresh is better for stir-fry texture. If using frozen, don't thaw. Add directly to a hot pan and cook until heated through. Steam-in-bag frozen broccoli works too. Expect slightly softer florets than fresh, but the flavor holds up well.
How do I reheat beef and broccoli without it getting mushy?
Stovetop is best. Add a splash of water or broth to a skillet and stir-fry over medium-high heat for 2-3 minutes. The quick, high heat warms everything without overcooking. Microwave works but the broccoli may get softer; use 30-second intervals.
Can I freeze beef and broccoli meal prep?
The beef freezes well for up to 2 months, but broccoli gets mushy when thawed. For best results, freeze the beef and sauce separately, then add fresh broccoli when reheating. Store in airtight containers and thaw overnight in the fridge.
