High-Protein Bowls: Chicken, Beef Stir-Fry & Tuna Salad
High-protein meal plan, ideal for those looking to increase protein intake while enjoying a balanced diet. Each meal incorporates rice as a key ingredient.
8/17/2025•12 views
Grilled Chicken and Brown Rice Bowl
Nutrition Information
Calories
575
Protein
58g
Carbs
50g
Fat
20g
Ingredients
- 6 oz grilled chicken breast
- 1 cup cooked brown rice
- 1 cup steamed broccoli
- 1/2 avocado
- 2 tbsp soy sauce
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
Cook the brown rice according to package instructions.
Season the chicken breast with salt, pepper, and olive oil. Grill or pan-sear for 6-7 minutes on each side until cooked through.
Steam the broccoli until tender.
In a bowl, combine cooked brown rice, sliced grilled chicken, steamed broccoli, and avocado. Drizzle with soy sauce.
Serve immediately.
Beef Stir-Fry with Jasmine Rice
Nutrition Information
Calories
640
Protein
58g
Carbs
70g
Fat
20g
Ingredients
- 6 oz flank steak, sliced thin
- 1 cup cooked jasmine rice
- 1 cup mixed bell peppers, sliced
- 1/2 cup snap peas
- 2 tbsp teriyaki sauce
- 1 tbsp sesame oil
- 1 tbsp garlic, minced
- 1 tbsp ginger, minced
Instructions
Cook jasmine rice according to package instructions.
Heat sesame oil in a large skillet over medium-high heat. Add garlic and ginger, cooking for 1 minute until fragrant.
Add the flank steak and cook until browned. Then add bell peppers and snap peas, stir-frying for 3-4 minutes.
Pour teriyaki sauce over the stir-fry and cook for an additional minute.
Serve over cooked jasmine rice.
Tuna Rice Salad
Nutrition Information
Calories
450
Protein
40g
Carbs
50g
Fat
15g
Ingredients
- 1 can (5 oz) tuna in water, drained
- 1 cup cooked white rice
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
In a large bowl, combine the drained tuna, cooked white rice, cherry tomatoes, and cucumber.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and mix well.
Serve chilled or at room temperature.
Egg and Rice Breakfast Bowl
Nutrition Information
Calories
335
Protein
25g
Carbs
35g
Fat
15g
Ingredients
- 4 large eggs
- 1 cup cooked brown rice
- 1/2 cup spinach, sautéed
- 1/4 cup shredded cheese (cheddar or feta)
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
In a skillet, heat olive oil over medium heat. Add spinach and sauté until wilted.
In another pan, scramble the eggs until fully cooked. Season with salt and pepper.
In a bowl, add cooked brown rice, sautéed spinach, and scrambled eggs. Top with shredded cheese.
Serve immediately.
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