12 High Protein Beef Dinners Under 700 Calories and 50g Protein

Introduction

If you love beef dinners that are high in protein but still light, this list is for you. Every recipe below is built to fit within the promise in the title — under 700 calories and more than 50g of protein per serving, with many closer to 50g or more. The beef ranges from lean ground beef and sirloin to flank steak, so you can pick the cut you prefer and still land a filling plate.

These are not “light” in the sad sense. They are the dinners that leave you satisfied, not stuffed: stir-fries with a lot of vegetables, bowls with rice or potatoes for balance, bakes and casseroles for busy nights, and a couple of slow-cooker options when you want dinner to make itself. Each recipe gives you the prep and cook time, servings, ingredients, steps, and a tip so you can get it right the first time.

Use the servings as a guide and adjust the rice, potatoes, or bread on the side to fit your day. The recipes are written for 4 servings unless noted, so they work well for families and for meal prep too.

Save this list for the next time you want a beef dinner that is simple, hearty, and genuinely high in protein — without the heavy feeling that usually follows a steakhouse plate.

1. Beef & Broccoli

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Made with tender strips of beef, crisp broccoli, and a sauce that coats everything in garlicky sweetness — this is takeout comfort made at home, and it comes together in 30 minutes.

• Prep time: 15 minutes
• Cook time: 15 minutes
• Servings: 4
• Calories: 420 per serving | Protein: 35g per serving

Ingredients:

• 1 1/2 lbs flank steak, thinly sliced against the grain
• 4 cups broccoli florets
• 1/2 cup soy sauce
• 1/4 cup brown sugar
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 2 tbsp vegetable oil
• 1/2 cup beef broth
• 2 green onions, sliced

Instructions:

1. Toss the sliced steak with cornstarch and a pinch of salt.
2. Heat the vegetable oil in a large skillet over high heat.
3. Add the steak in a single layer and sear for 2 to 3 minutes per side.
4. Remove the steak and add the broccoli; cook for 2 minutes.
5. Whisk together the soy sauce, brown sugar, garlic, ginger, sesame oil, rice vinegar, and beef broth.
6. Pour the sauce into the pan and cook until thickened, about 2 minutes.
7. Return the steak to the skillet, toss to coat, and top with green onions.

Tip: Slice the steak as thinly as you can. Thin slices cook fast and stay tender.

2. Garlic Butter Steak Bites

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These steak bites are quick, rich and made for busy nights. A hot skillet, a little garlic butter, and a few minutes later you have dinner on the table.

• Prep time: 10 minutes
• Cook time: 10 minutes
• Servings: 4
• Calories: 460 per serving | Protein: 42g per serving

Ingredients:

• 1 1/2 lbs sirloin steak, cut into bite-size pieces
• 2 tbsp butter
• 4 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp Worcestershire sauce
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley

Instructions:

1. Pat the steak pieces dry and season with salt, pepper, and smoked paprika.
2. Heat the olive oil in a large skillet over high heat.
3. Add the steak in a single layer and cook for 2 to 3 minutes per side, until browned.
4. Reduce the heat to medium and add the butter.
5. Add the garlic and Worcestershire sauce and cook for 1 minute.
6. Toss the steak in the garlic butter for 1 more minute.
7. Sprinkle with parsley and serve right away.

Tip: Don’t crowd the pan. If the bites don’t have space, they steam instead of sear and lose that golden crust.

3. Beef Taco Bowls

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Taco night without the mess. These bowls have all the taco flavor — seasoned beef, beans, rice, and crunchy veggies — ready in 25 minutes.

• Prep time: 10 minutes
• Cook time: 15 minutes
• Servings: 4
• Calories: 550 per serving | Protein: 48g per serving

Ingredients:

• 1 lb lean ground beef
• 1 tbsp taco seasoning
• 1 cup cooked white rice
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 1 cup diced tomatoes
• 1 cup shredded lettuce
• 1/2 cup shredded cheddar cheese
• 1 avocado, diced
• 1/4 cup salsa
• 2 tbsp chopped fresh cilantro

Instructions:

1. Brown the ground beef in a skillet over medium-high heat, breaking it into crumbles.
2. Stir in the taco seasoning and 1/4 cup water; simmer for 3 minutes.
3. Warm the black beans and corn in a small pan.
4. Divide the rice between four bowls.
5. Top with the beef, beans, corn, tomatoes, and lettuce.
6. Add the cheese, avocado, and salsa.
7. Finish with cilantro and serve warm.

Tip: Make the beef in a double batch and freeze half. It reheats quickly for a fast weeknight bowl.

4. Beef Stir Fry

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A fast, colorful stir fry with lean beef and plenty of vegetables. The sauce is simple — soy, garlic, and a little honey — and everything cooks in one pan.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 4
• Calories: 430 per serving | Protein: 38g per serving

Ingredients:

• 1 1/2 lbs sirloin steak, thinly sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1/2 cup sliced carrots
• 1/3 cup soy sauce
• 2 tbsp honey
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 2 green onions, sliced

Instructions:

1. Whisk together the soy sauce, honey, garlic, ginger, and sesame oil.
2. Heat the vegetable oil in a large wok or skillet over high heat.
3. Add the beef and sear for 2 to 3 minutes per side.
4. Remove the beef and add the broccoli, bell pepper, snap peas, and carrots.
5. Stir fry the vegetables for 3 to 4 minutes.
6. Return the beef to the pan and pour in the sauce.
7. Toss everything together and top with green onions.

Tip: Keep the heat high and don’t overcook the vegetables. You want them crisp, not soft.

5. Stuffed Bell Peppers

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Stuffed peppers are always a hit with families. They are easy to prep ahead, they travel well for lunches, and the cheesy top is so good.

• Prep time: 15 minutes
• Cook time: 35 minutes
• Servings: 4
• Calories: 520 per serving | Protein: 45g per serving

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 lb lean ground beef
• 1 cup cooked white rice
• 1 can (15 oz) diced tomatoes
• 1/2 cup shredded mozzarella cheese
• 1/2 cup shredded cheddar cheese
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F.
2. Heat the olive oil in a skillet and cook the onion and garlic for 2 minutes.
3. Add the ground beef and cook until browned.
4. Stir in the rice, diced tomatoes, Italian seasoning, salt, and pepper.
5. Spoon the filling into the peppers and place them in a baking dish.
6. Top with the mozzarella and cheddar cheese.
7. Bake for 30 to 35 minutes, until the peppers are tender and the cheese is bubbly.

Tip: If the peppers wobble, trim a thin slice off the bottom so they sit flat in the dish.

6. Korean Beef Bowls

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Sweet, savory and a little spicy — these Korean-inspired beef bowls are the kind of dinner everyone asks for again. Use ground beef and it stays budget-friendly.

• Prep time: 10 minutes
• Cook time: 15 minutes
• Servings: 4
• Calories: 580 per serving | Protein: 44g per serving

Ingredients:

• 1 1/2 lbs lean ground beef
• 1/4 cup soy sauce
• 2 tbsp brown sugar
• 1 tbsp sesame oil
• 3 cloves garlic, minced
• 1 tsp grated fresh ginger
• 1/2 tsp red pepper flakes
• 1 cup cooked white rice
• 1 cup shredded carrots
• 1 cup sliced cucumber
• 2 green onions, sliced
• 1 tbsp sesame seeds

Instructions:

1. Brown the ground beef in a large skillet over medium-high heat.
2. Drain the fat if needed.
3. Stir in the soy sauce, brown sugar, sesame oil, garlic, ginger, and red pepper flakes.
4. Cook for 3 to 4 minutes, until the sauce thickens slightly.
5. Divide the rice between four bowls.
6. Top with the beef, carrots, and cucumber.
7. Sprinkle with green onions and sesame seeds.

Tip: If you like heat, add more red pepper flakes or a spoonful of gochujang to the beef.

7. Beef Chili

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A hearty, high-protein chili that tastes even better the next day. Make a big pot, and you have lunches covered for the week.

• Prep time: 15 minutes
• Cook time: 45 minutes
• Servings: 6
• Calories: 480 per serving | Protein: 42g per serving

Ingredients:

• 1 1/2 lbs lean ground beef
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) tomato sauce
• 1 onion, diced
• 1 green bell pepper, diced
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1 tbsp olive oil

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and bell pepper and cook for 4 minutes.
3. Add the garlic and cook for 1 more minute.
4. Add the ground beef and cook until browned.
5. Stir in the chili powder, cumin, smoked paprika, and salt.
6. Add the diced tomatoes, tomato sauce, and kidney beans.
7. Simmer for 40 minutes, stirring occasionally.

Tip: A spoonful of Greek yogurt on top adds creaminess and extra protein.

8. Beef Meatballs

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These meatballs are tender, juicy, and packed with flavor. Simmered in marinara and served over pasta or in a sub, they are a family favorite.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 4
• Calories: 560 per serving | Protein: 50g per serving

Ingredients:

• 1 1/2 lbs lean ground beef
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1/2 cup chopped fresh parsley
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• 1 tsp Worcestershire sauce
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups marinara sauce

Instructions:

1. Preheat the oven to 400°F.
2. Mix together the ground beef, breadcrumbs, Parmesan, egg, parsley, onion, garlic, Italian seasoning, Worcestershire sauce, salt, and pepper.
3. Roll the mixture into meatballs about 1 inch wide.
4. Place the meatballs on a lined baking sheet.
5. Bake for 20 minutes, until cooked through.
6. Warm the marinara sauce in a large skillet.
7. Add the meatballs to the sauce and simmer for 5 minutes.

Tip: Make sure your hands are wet while shaping the meatballs. It keeps the meat from sticking and makes them smooth.

9. Mongolian Beef

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Sweet, salty, and a little sticky — this Mongolian beef is restaurant-style at home. It cooks in minutes and needs only a handful of ingredients.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 4
• Calories: 520 per serving | Protein: 40g per serving

Ingredients:

• 1 1/2 lbs flank steak, thinly sliced
• 1/3 cup soy sauce
• 1/4 cup brown sugar
• 2 tbsp hoisin sauce
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1/4 cup cornstarch
• 2 tbsp vegetable oil
• 1/2 cup sliced green onions
• 1 tsp sesame seeds
• 1/2 tsp red pepper flakes
• 1 cup cooked white rice, for serving

Instructions:

1. Toss the sliced steak with cornstarch.
2. Heat the vegetable oil in a large skillet over high heat.
3. Sear the steak for 2 minutes per side.
4. Whisk together the soy sauce, brown sugar, hoisin sauce, garlic, ginger, and red pepper flakes.
5. Pour the sauce into the pan and cook until thickened.
6. Stir in the green onions.
7. Serve over rice and sprinkle with sesame seeds.

Tip: Dry the steak well before coating it in cornstarch. A dry surface gives a better sear and a crispier coating.

10. Cheeseburger Casserole

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All the flavors of a cheeseburger in a one-dish bake. It is the kind of comfort food that also works well for meal prep and leftovers.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Servings: 6
• Calories: 600 per serving | Protein: 52g per serving

Ingredients:

• 1 1/2 lbs lean ground beef
• 8 oz elbow macaroni, cooked
• 2 cups shredded cheddar cheese
• 1 can (15 oz) diced tomatoes
• 1/2 cup diced pickles
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp yellow mustard
• 1 tbsp ketchup
• 1 tsp Worcestershire sauce
• 1/2 tsp salt
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F.
2. Heat the olive oil in a skillet and cook the onion and garlic for 2 minutes.
3. Add the ground beef, salt, Worcestershire sauce, and cook until browned.
4. Stir in the diced tomatoes, mustard, and ketchup.
5. Mix in the cooked macaroni and half the cheddar cheese.
6. Transfer to a greased baking dish and top with the remaining cheese.
7. Bake for 25 to 30 minutes and top with pickles before serving.

Tip: If you want it lower in fat, use lean ground beef and swap half the cheddar for low-fat mozzarella.

11. Beef Burrito Bowls

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All your favorite burrito fillings in a bowl, with high-protein beef and plenty of fresh toppings. These are great for meal prep too.

• Prep time: 10 minutes
• Cook time: 15 minutes
• Servings: 4
• Calories: 560 per serving | Protein: 48g per serving

Ingredients:

• 1 1/2 lbs lean ground beef
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1 cup cooked cilantro-lime rice
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 1 cup pico de gallo
• 1/2 cup shredded cheddar cheese
• 1 avocado, sliced

Instructions:

1. Brown the ground beef in a skillet over medium-high heat.
2. Stir in the chili powder, cumin, smoked paprika, garlic powder, and salt.
3. Cook for 2 more minutes.
4. Divide the rice between four bowls.
5. Top with the beef, black beans, corn, and pico de gallo.
6. Add the cheese and avocado.
7. Serve warm with lime wedges if you like.

Tip: Let everyone build their own bowl. Kids love choosing their toppings, and it makes dinner feel fun.

12. Beef Enchilada Bake

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A cozy, cheesy bake with layers of beef, tortillas, and enchilada sauce. It feeds a crowd and is perfect for a Friday night.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Servings: 6
• Calories: 590 per serving | Protein: 46g per serving

Ingredients:

• 1 1/2 lbs lean ground beef
• 8 corn tortillas, cut into strips
• 2 cups enchilada sauce
• 1 can (15 oz) black beans, drained and rinsed
• 1 1/2 cups shredded Monterey Jack cheese
• 1/2 cup sour cream
• 1 small onion, diced
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 3 green onions, sliced

Instructions:

1. Preheat the oven to 375°F.
2. Brown the ground beef with the onion in a large skillet.
3. Stir in the cumin, chili powder, garlic powder, and salt.
4. Spread 1/2 cup of enchilada sauce in a baking dish.
5. Layer the tortilla strips, beef, black beans, sour cream, and cheese.
6. Repeat the layers and finish with sauce and cheese.
7. Bake for 25 to 30 minutes, then top with green onions.

Tip: Let the bake rest for 10 minutes after coming out of the oven so the slices hold together.

Final Thoughts

A beef dinner does not have to be heavy to be satisfying. Lean cuts, plenty of vegetables, and a sauce with big flavor are all you need to make a plate that fills you up and keeps you on track. Start with the beef and broccoli or the Korean beef bowls if you want something fast, and save the chili or the enchilada bake for a night when you want leftovers.

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