Beef Rice Bowl — 20 min, Tune It 40–60 g Protein

Ingredients (1 serving, higher-protein end of the range)

• Sauce
• beef broth100 ml
• light soy sauce2 tbsp
• dark soy sauce1.5 tbsp
• Splenda (or sugar substitute)1 packet
• Bowl
• lean ground beef (4% fat)219 g
• cooked white rice234 g
• onion, sliced110 g
• green onion, chopped (whites + greens separated)50 g
• neutral oil1 spray

Want an exact protein target instead? See the verified 40 g and 60 g builds below for the precise gram-for-gram breakdown.

Instructions

1. Prep Peel and slice the onion. Chop the green onion, keeping the whites and greens separate.
2. Prep Measure the beef broth into a small bowl or cup.
3. Sauce Stir the beef broth, light soy sauce, dark soy sauce, and Splenda together in a small bowl until the sweetener dissolves.
4. Cook Heat a wok or large skillet over high heat with a spray of oil. Add the green onion whites and let them bloom for a few seconds.
5. Cook Add the ground beef and brown it, breaking it apart with your spatula. Leave it in the pan — no need to remove it.
6. Cook Add the sliced onion. Stir-fry with the beef until the onion starts to soften.
7. Cook Pour in the sauce mixture and toss until it glazes the beef and onion. Tip: Keep the heat high so the sauce reduces into a glaze rather than pooling.
8. Finish Microwave the rice until hot, then fold it into the wok. Toss everything together until glossy and combined.
9. Finish Top with the green onion tops and serve right away.