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High Protein Steak and Rice Meal Prep - Simple, Satisfying, and Make-Ahead Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds steak (flank, sirloin, or skirt; trim excess fat)
  • 2 cups dry rice (jasmine or basmati for white; or long-grain brown rice)
  • 2 cups broccoli florets (or green beans, bell peppers, or a mix)
  • 1 tablespoon avocado or olive oil (plus more if needed)
  • Salt and black pepper
  • 3 tablespoons low-sodium soy sauce (or tamari/coconut aminos)
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon rice vinegar or lime juice
  • 2 teaspoons honey or brown sugar
  • 2 teaspoons garlic, minced
  • 1 teaspoon grated fresh ginger (optional but great)
  • 1 teaspoon sesame oil (optional for aroma)
  • 1–2 teaspoons sriracha or chili flakes (optional for heat)
  • Sesame seeds
  • Sliced green onions
  • Lime wedges

Method
 

  1. Cook the rice. Rinse 2 cups of rice until the water runs mostly clear. Cook according to package directions. For white rice, use about 1:1.25 rice-to-water; for brown, closer to 1:2. Fluff and let it steam off excess moisture.
  2. Mix the marinade. In a bowl, combine soy sauce, Worcestershire, vinegar or lime, honey, garlic, ginger, sesame oil, and sriracha if using. Taste and adjust salt or sweetness.
  3. Prep the steak. Pat steak dry and slice against the grain into 1/2-inch strips. Toss with half the marinade and let sit 10–20 minutes. Reserve the other half for finishing.
  4. Cook the vegetables. Steam or sauté broccoli (or your chosen veg) until crisp-tender. Season with a pinch of salt and pepper. Set aside.
  5. Heat the pan. Use a large skillet or cast-iron over medium-high heat. Add 1 tablespoon oil and let it get hot until shimmering.
  6. Sear the steak in batches. Add a single layer of steak strips and do not crowd the pan. Sear 1–2 minutes per side until browned but still juicy. Transfer to a plate and repeat with remaining steak.
  7. Deglaze and finish. Lower heat to medium. Add the reserved marinade to the pan and simmer 30–60 seconds to slightly thicken and pick up the browned bits. Return steak to the pan and toss to coat. Turn off heat.
  8. Assemble. Divide rice among 4–5 containers. Top with steak and sauce, then add vegetables. Garnish with sesame seeds and green onions if you like.
  9. Cool, then store. Let containers cool uncovered for 15–20 minutes, then seal and refrigerate.