Lean Beef & Vegetable Bowl Recipe (430 Cal, 42g Protein) | Eati
Lean Beef & Vegetable Bowl is a high-protein meal delivering 42g of protein and 430 calories per serving — designed for muscle building and fat loss. With 14g of fat and 30g of carbohydrates, it fits comfortably into any macro-tracked eating plan. Log it in Eati to track your macros automatically and stay on target.
Ingredients
- 200g extra-lean ground beef (95% lean) - 200g cauliflower rice or cooked white rice - 150g mixed roasted vegetables (zucchini, bell pepper, onion) - 1 tsp olive oil - 2 cloves garlic, minced - Soy sauce, Worcestershire sauce - Salt, pepper, paprika, cumin - Fresh parsley to serve
Instructions
1. Heat oil in a wide pan. Brown beef 5–7 minutes, breaking up with spatula. 2. Add garlic, cook 1 minute. 3. Season with soy sauce, Worcestershire, paprika, cumin, salt, pepper. 4. Meanwhile, roast vegetables at 220°C / 425°F for 20 minutes, or use pre-roasted. 5. Serve beef over rice or cauliflower rice with vegetables. 6. Log in Eati: 'lean ground beef 200g, cauliflower rice 200g, roasted vegetables'.
Calories, Protein, Fat & Carbs
Per serving (estimated): Calories: 430 kcal Protein: 42g Fat: 14g Carbohydrates: 30g Macro split: 39% protein / 29% fat / 28% carbs Protein per 100 calories: 9.8g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.
Why Lean Beef & Vegetable Bowl Works for Muscle Gain and Weight Loss
Extra-lean ground beef (95/5) delivers the same flavour and iron content as regular beef at nearly half the fat. Compared to 80/20 ground beef at the same portion, this version saves 200 calories while keeping protein identical. Macro breakdown (estimated): • 430 calories • 42g protein • 14g fat • 30g carbohydrates Creatine in beef: Ground beef provides naturally occurring creatine — approximately 2–3g per 200g serving. Dietary creatine contributes to muscle phosphocreatine stores, which power short-duration, high-intensity exercise. Vegetarians who add beef to their diet consistently see measurable creatine status improvement within 4 weeks.
Variations and Serving Ideas
1. Korean bowl (440 cal, 42g protein): season with gochujang, sesame, serve with kimchi. 2. Mexican bowl (445 cal, 42g protein): add taco seasoning, top with salsa and Greek yogurt. 3. Low-carb (370 cal, 42g protein): double vegetables, skip rice.
Meal Prep, Storage & Time-Saving Tips
Cook 800g beef on Sunday. Portion with roasted vegetables. Store 4 days. Reheat 2 minutes microwave. Cauliflower rice defrosts easily from frozen (buy pre-riced).
Track the exact macros for Lean Beef & Vegetable Bowl in Eati — type what you ate or snap a photo and let the app calculate protein, calories, fat, and carbs instantly.
Download EatiConclusion
Lean Beef & Vegetable Bowl delivers 42g of protein in 430 calories — a macro profile that makes it one of the most effective dishes for body recomposition. Add it to your weekly rotation, track each serving in Eati, and let consistent protein intake do the work.
Frequently Asked Questions
How many calories in a lean beef and vegetable bowl?
About 430 calories with 200g extra-lean ground beef — 42g protein, 14g fat, 30g carbs.
What percentage lean ground beef should I use for fat loss?
95% lean (95/5) is best for fat loss — it has 4g fat per 100g versus 20g for 80/20. The protein content is nearly identical. The flavour is slightly less rich but works perfectly with seasoning and sauces.
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