High-Protein Ground Beef Bowl for Lean Muscle Gains

Looking for a go-to meal that fuels recovery, builds lean muscle, and keeps you satisfied without the bloat? This Ground Beef Bowl is a Coach Travis favorite—loaded with high-quality protein, clean carbs, and essential micronutrients for performance and body composition.

Whether you’re bulking clean, cutting fat, or just need a meal that works, this bowl brings everything your body needs in one simple, powerful dish. At AdvicesFitness.com, we don’t do bland. We do fuel.

Table of Contents

Why Coach Travis Recommends This Ground Beef Bowl

When I coach athletes and everyday lifters, I push meals that offer three non-negotiables:

1. Protein power to rebuild muscle after hard training.
2. Carb control to refuel without fat spillover.
3. Flavor and simplicity so you stick to it long-term.

This ground beef bowl hits all three:

• Grass-fed ground beef provides high-quality, complete protein.
• Veggies like broccoli and peppers offer fiber and antioxidants.
• Brown rice or quinoa deliver clean complex carbs for sustained energy.

Bonus: it’s easy to prep, portion, and scale for meal prep.

Ingredients List

Main Bowl Components:

• 1 lb lean ground beef (90/10 or 93/7)
• 2 cups cooked brown rice or quinoa
• 1 cup chopped broccoli (steamed or roasted)
• ½ red bell pepper, diced
• ¼ cup shredded carrots
• 2 green onions, sliced
• 2 cloves garlic, minced
• 1 tbsp sesame oil or avocado oil

Flavor Boosters (Optional but ):

• 2 tbsp low-sodium soy sauce or coconut aminos
• 1 tbsp rice vinegar or lime juice
• 1 tsp sriracha or chili flakes (for spice)
• 1 tsp ginger paste or freshly grated ginger
• Salt & black pepper to taste
• Protein Bonus (Optional):
• 1 fried or soft-boiled egg on top
• ½ avocado (for healthy fats)

Healthy Swaps & Add-Ons

• Swap beef with ground turkey, chicken, or tofu for variety.
• Use cauliflower rice for low-carb or keto versions.
• Add ½ cup edamame or beans for plant-based fiber.
• Replace soy sauce with liquid aminos for gluten-free version.

Step-by-Step Directions (Coach Travis Approved)

Total Time: 25 minutes | Prep: 10 mins | Cook: 15 mins | Servings: 4

1. Cook Your Carbs

Cook brown rice or quinoa according to package instructions. For best results, cook it the day before and reheat—perfect for meal prep.

2. Sauté the Veggies

In a large skillet or wok over medium heat:

• Add sesame oil, then garlic and ginger.
• Toss in bell pepper, shredded carrot, and broccoli.
• Sauté for 5–6 minutes until tender-crisp. Set aside.

3. Brown the Ground Beef

In the same skillet:

• Add ground beef and break it apart as it cooks.
• Cook for 6–8 minutes until browned and cooked through.
• Drain excess fat if necessary.

4. Add Flavor & Combine

Add soy sauce, vinegar, and sriracha to the cooked beef. Stir well.

Return the veggies to the pan. Mix everything together and simmer for another 2–3 minutes for flavor fusion.

5. Build the Bowl

Scoop ½ cup rice into a bowl. Top with:

• Beef and veggie stir-fry
• A soft egg or sliced avocado
• Sprinkle green onions or sesame seeds

Serve hot, eat strong.

Nutrition Facts (Per Bowl)

• Calories: 430
• Protein: 30g
• Carbs: 35g
• Fat: 18g
• Fiber: 5g
• Sugar: 3g

Macros may vary based on your add-ins. Adjust portions to meet your goals.

Learn more about the muscle-building benefits of beef from Beef It’s What’s for Dinner – Protein in Beef.

When to Eat This Ground Beef Bowl

Post-Workout Meal
Ideal for muscle repair after strength or HIIT sessions.

Lunch or Dinner
Great as a main meal with complete macro balance.

Meal Prep
Make 4–6 bowls in advance and store in containers. Reheat in 2 minutes and eat on the go.

Coach Travis’s Tips

Use Grass-Fed Beef
It’s higher in omega-3s and CLA—better for your heart, metabolism, and recovery.

Batch Cook & Freeze
Double the recipe and freeze in portions. It holds flavor and texture well.

Watch the Sodium
Use coconut aminos or low-sodium soy sauce to avoid bloating and water retention.

Boost Volume
Add spinach, shredded cabbage, or spiralized zucchini to increase food volume without adding calories.

Want a side to go with this bowl? Pair it with my Roasted Red Pepper Soup for a nutrient-packed combo meal.

Final Thoughts – The Bowl That Builds Results

The Ground Beef Bowl is the perfect intersection of performance, flavor, and simplicity. It’s macro-balanced, customizable, and made for busy athletes and clean eaters alike.

If you’re training hard, you need meals that match that intensity. This bowl is the fuel your body deserves.

Make it, eat it, and keep grinding.
Stay strong, stay consistent.
— Coach Travis | AdvicesFitness.com