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Want Tasty High Protein Meals? Try This Garlic Teriyaki Beef Fried Rice Meal Prep #recipe #fitness



High Protein Garlic Teriyaki Beef Fried Rice All For 600 Calories!🥩🧄🍚

Truly one of the best and tastiest meal preps, flavours are incredible, easy to make and very filling!

Macros Per Serving (4 Total)

600 Calories | 57g Protein | 62g Carbs | 10g Fat

Ingredients (Makes 4)

Garlic Teriyaki Beef
– 800g (28oz) Beef Mince
– 30g (2 Tbsp) Light Soy Sauce
– 20g (2 Tbsp) Dark Soy Sauce
– 30g (2.5 Tbsp) Honey or Maple Syrup
– 25g (2 Tbsp) Rice Vinegar
– 20g (1.5 Tbsp) Minced Garlic or Garlic Paste
– 1 Cup Chopped Green Onion (Green part)
– 1.5 Tbsp Sesame Seeds
– 20g Light Butter (for cooking)

Garlic Fried Rice
– 10g Light Butter (for cooking)
– 1 Tbsp Chopped Garlic
– 80g Chopped White Onion
– 80g Chopped Green Onion (white part)
– 2 Whole Eggs + 2 Egg Whites (whisked)
– 200g Dry Weight / ~520g Cooked White Rice (I use basmati but you can use short grain rice)
– 15g Dark Soy Sauce
– 15g Light Soy Sauce
– 60g Chilli Garlic Sauce (Brand: Lee Kum Kee)
– Good Handful Chopped Green Onion
– 1/2 Cup Chopped Coriander
– 1 Tbsp Sesame Seeds

Low Cal Yum Yum Sauce
– 50g Fat Free Yogurt (Greek or Skyr)
– 50g Light Mayo
– 25g Reduced Sugar Ketchup
– 25g Sriracha
– 1 Tsp Garlic Powder
– Dash of Milk for desired consistency

Important Cooking Notes
– Cook the beef on high heat for 6-8 mins to develop a good brown colour
– Lower the heat to medium when adding the garlic, soy sauce and maple syrup
– Let the beef cook for another 5 mins to get crispy then set aside
– Cook the onions and garlic for 5 mins till softened
– Push the veg to the side and cook the eggs on low heat till scrambled
– When adding the rice and extra soy sauce, give everything a good mix to coat every grain of rice. Add extra soy sauce if needed to darken
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24 Comments

  9. @semhachi

    Oh mannnn this looks good, saved this sh** for later, will definitely make this

  16. @ArabicLover101

    Another tip: if you want a less carbohydrate rice, boil until the rice is tender, but drain it. Usually, the rice is cooked but there’s still water, so you can just drain it to make it less carbohydrate rice.

  18. @menoknow1972

    If you're going to make this to meal prep do not use left over cooked rice!! Cook the rice and before it cools add it to the eggs and onion. I cannot stress enough not to reheat rice more than once.

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