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Beef and vegetable stir-fry with broccoli and peppers, ready in 15 minutes

A stir-fry is ideal for weight loss. The meat is sliced thin so a small amount goes a long way, and the vegetables fill most of the plate.

Beef and broccoli stir-fry with vegetables on a red plate
Prep5 min
Cook10 min
Serves3
Fiber (est.)4 g

Choose lean cuts such as flank or sirloin and slice them against the grain. Cook everything over high heat so it browns instead of steaming.

This is one of our weight loss recipes, and the total time is 15 minutes. To see why these foods help, read our guide to insulin resistance and obesity or the full overview of insulin resistance.

Beef and Vegetable Stir-Fry

Stir-fry

  • 12 oz (340 g) flank or sirloin steak, sliced thin against the grain
  • 1 tsp cornstarch
  • 2 tbsp low-sodium soy sauce, divided
  • 1 1/2 tbsp (22 ml) avocado oil, divided
  • 2 cups (140 g) broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup (100 g) snap peas
  • 3 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • 1 tbsp rice vinegar
  • Chili flakes

Method

  1. Toss the beef with the cornstarch and 1 tbsp of the soy sauce. Mix the remaining soy sauce with the vinegar in a small bowl.
  2. Heat half the oil in a wok or large skillet over high heat until smoking. Sear the beef in a single layer for 1 minute per side. Remove to a plate.
  3. Add the remaining oil, broccoli and pepper. Stir-fry 3 minutes. Add the snap peas, garlic and ginger and cook 1 minute.
  4. Return the beef with the sauce and 2 tablespoons of water. Toss 1 minute.
  5. Serve straight away, with chili flakes.

Approximate per serving: 250 calories, 26 g protein, 4 g fiber. Values are estimates and vary with brands and portions.

Why this works for weight loss

  • High protein, low calorie. Lean beef gives about 26 g of protein per serving for roughly 250 calories.
  • Half-plate of vegetables. Adds volume and about 4 g of fiber.
  • High heat, little oil. Keeps the calorie count low.

The same principles are explained in detail in our insulin resistance and obesity guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Freeze the steak 15 minutes before slicing for thin, even slices.
  • Serve over 1/2 cup of cooked quinoa or brown rice if you need more food; it adds about 3 g fiber.
  • Do not crowd the pan; cook in two batches if needed.

More weight loss recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.