Here’s a high-protein, nutrient-packed recipe for Beef Stir-Fry with Bell Peppers, Onions, and Brown Rice
perfect for bodybuilders or anyone seeking a balanced, muscle-friendly meal that’s quick to prepare!
Ingredients (Serves 2)
For the Stir-Fry:
- 12 oz (340g) lean beef (sirloin, flank steak, or skirt steak), thinly sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium onion, sliced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp oyster sauce (optional, for depth of flavor)
- 1 tsp sesame oil
- 1 tbsp avocado oil or coconut oil (for cooking)
- 1 tsp cornstarch (optional, for thickening)
- Salt and pepper (to taste)
- Optional garnish: sesame seeds, green onions, or chili flakes
For the Brown Rice:
- 1 cup uncooked brown rice (or 3 cups cooked)
- 2 cups water or low-sodium beef broth
Instructions
1. Cook the Brown Rice:
- Rinse the rice under cold water. Combine with water or broth in a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes until tender.
2. Prep the Beef:
- Slice the beef thinly against the grain for tenderness.
- Marinate in 1 tbsp soy sauce, ginger, and black pepper for 10-15 minutes (optional but recommended).
3. Stir-Fry the Vegetables:
- Heat 1 tbsp avocado oil in a large skillet or wok over medium-high heat.
- Add garlic and sauté for 30 seconds until fragrant.
- Add onions and bell peppers. Stir-fry for 3-4 minutes until slightly softened. Remove from the skillet and set aside.
4. Cook the Beef:
- In the same skillet, add 1 tsp sesame oil.
- Sear the beef in batches for 2-3 minutes until browned but still tender. Avoid overcrowding the pan.
5. Combine and Sauce:
- Return the veggies to the skillet with the beef.
- Add remaining soy sauce, oyster sauce (if using), and cornstarch mixed with 2 tbsp water (for thickening).
- Toss everything together and cook for 1-2 minutes until the sauce coats the ingredients.
6. Serve:
- Divide the brown rice between plates and top with the beef stir-fry.
- Garnish with sesame seeds, green onions, or chili flakes.
Macros (Per Serving)
- Calories: ~550-600 kcal
- Protein: ~40-45g (from beef)
- Carbs: ~50-55g (brown rice + veggies)
- Fats: ~15-18g (oils + beef marbling)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Lean beef is rich in iron, zinc, and B vitamins, supporting muscle growth and recovery.
- Complex Carbs: Brown rice provides sustained energy and fiber for digestion.
- Nutrient-Dense Veggies: Bell peppers and onions add vitamins (C, B6) and antioxidants.
- Quick and Versatile: Ready in 30 minutes and easily customizable with broccoli, snap peas, or mushrooms.
Pro Tips
- Meal Prep: Double the recipe and store portions in airtight containers for 3-4 days.
- Lower Carbs: Swap brown rice for cauliflower rice or shirataki noodles.
- Boost Flavor: Add 1 tbsp hoisin sauce or a splash of rice vinegar for tanginess.
Enjoy this savory, protein-packed stir-fry as a post-workout meal or hearty dinner! 🥩🍚🌶️