This ground beef stir fry is one of the fastest ways to get a high protein meal on the table.

Simple ingredients, quick cooking, and easy to adjust based on what you have. It’s built for busy nights when you need something fast that still keeps you on track.

If you want a no-nonsense dinner that delivers, this is it.

• Protein: ~40g per serving
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Servings: 4
• Difficulty: Easy

Dad Check:

✓ High Protein — YES
✕ Keto Friendly — NO
✓ Kid Approved — YES
✓ Under $15 — YES
✕ Low Carb — NO

Ingredients

• 1 lb ground beef (lean)
• 2 cups cooked rice
• 1 cup mixed vegetables (broccoli, peppers, etc.)
• 1 tbsp olive oil
• 2 tbsp soy sauce
• 1 tsp garlic powder
• Salt & pepper to taste

Sauce

Simple Stir Fry Sauce:

• 2 tbsp soy sauce
• 1 tbsp water
• 1/2 tsp garlic powder

Mix and add during cooking.

→ View full sauce recipe here: Simple Stir Fry Sauce

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add ground beef and cook until browned.
3. Add vegetables and cook until tender.
4. Stir in soy sauce and garlic powder.
5. Cook rice separately if not already prepared.
6. Combine everything and mix well.
7. Serve hot.

Protein Breakdown

This meal delivers approximately 40g of protein per serving.

Protein Sources:

• Ground Beef (1 lb total / ~4 servings): ~22–25g protein per serving
• Rice (2 cups cooked / ~4 servings): ~4–5g protein per serving
• Vegetables: ~2–3g protein per serving

Total: ~40g protein per serving

How to Adjust:

• Increase beef portion → higher protein
• Swap in higher protein rice or add eggs → boost total protein
• Reduce rice → lower carbs while keeping protein high

Meal Prep Tips

• Store in containers for up to 4 days
• Reheats well in microwave or stovetop
• Add a splash of water or soy sauce when reheating

Looking for more high protein meals? Check out 25 High Protein Meals for Busy Dads →

You don’t need complicated meals to stay consistent.

Fast, simple meals like this are what actually work long term. High protein, easy to make, and built for real life.

Keep it simple. Stay consistent. That’s how you win.