If you’re looking for a quick, nourishing dinner that supports gut health, energy and metabolism, this honey soy beef stir-fry is a perfect choice.

And it is direct from our Meal Prep Cookbook - you can see it in the shop here

Packed with high-quality protein, fibre-rich vegetables and metabolism-supporting spices, this dish delivers the kind of balanced nutrition your body needs — especially if you’re focused on improving your energy, supporting your gut, or maintaining a healthy weight.

For many women over 35, meals that combine protein, fibre and nutrient-dense vegetables can help stabilise blood sugar, support muscle health and reduce cravings later in the evening.

The beauty of this recipe is that it’s also perfect for meal prep. In just 20 minutes you can create four nourishing meals that keep you feeling satisfied and energised throughout the week.

Honey Soy Beef Stir-Fry with Rice Noodles

Serves: 4

Ingredients

500g steak, thinly sliced
1 ½ tbsp olive oil
1 head broccoli, cut into florets
2 carrots, julienned
1 red capsicum, sliced
4 tbsp soy sauce
4 tbsp honey
½ tsp chilli flakes
Salt and pepper to taste
250g rice noodles

To garnish
Sesame seeds
Extra chilli flakes

Method

1. Season the beef with olive oil, salt and pepper.

2. Heat a large skillet or wok over medium-high heat. Cook the beef until browned and just cooked through. Remove and set aside.

3. In a small bowl, mix together the honey, soy sauce, chilli flakes, salt and pepper.

4. Add the broccoli, carrots and capsicum to the pan with a splash of water and cook until just tender.

5. Return the beef to the pan and pour over the honey soy sauce. Toss everything together until well coated.

6. Prepare the rice noodles according to packet instructions.

7. Serve the beef stir-fry over rice noodles and garnish with sesame seeds and chilli flakes.

Meal Prep Tip

Divide the stir-fry into four 600ml meal prep containers.

• Store in the fridge for up to 5 days
• Freeze for up to 3 months

Perfect for busy weeks when you want healthy meals ready to go.

Nutrition Per Serve

Calories: 480
Protein: 32g
Carbohydrates: 48g
Fat: 20g
Fibre: 5g

Why This Meal Is Great for Gut Health, Energy and Metabolism

High-Protein Beef Supports Energy and Muscle Health

Steak is rich in iron, zinc and vitamin B12, which are essential for energy production and red blood cell health. It’s also a complete protein, helping maintain lean muscle — which plays a key role in supporting metabolism.

Fibre-Rich Vegetables Support Gut Health

Broccoli, carrots and capsicum provide fibre and antioxidants that help nourish beneficial gut bacteria. A healthy gut microbiome is linked with better digestion, immune health and reduced inflammation.

Broccoli in particular contains sulforaphane, a compound studied for its anti-inflammatory and protective health benefits.

Chilli Flakes May Support Metabolism

Chilli contains capsaicin, which has been linked to increased thermogenesis (heat production in the body) and may support metabolic activity.

It also adds flavour without adding extra calories.

Rice Noodles Provide Quick Energy

Rice noodles are naturally gluten-free and easy to digest. When paired with protein and vegetables, they provide balanced energy without causing rapid blood sugar spikes.

Honey Adds Natural Sweetness

A small amount of honey balances the savoury soy sauce and chilli, creating the perfect stir-fry glaze while providing quick energy for active days.

Why High-Protein Meals Matter for Women

For many women, especially during perimenopause and menopause, prioritising protein can make a significant difference.

Protein helps:

• Support muscle maintenance
• Improve metabolism
• Reduce hunger and cravings
• Stabilise blood sugar
• Support hormone balance

This meal delivers 32g of protein per serve, making it a fantastic option for maintaining energy and feeling satisfied.

Easy Healthy Meal Prep That Saves Time

One of the easiest ways to eat well consistently is having healthy meals already prepared.

Meal prep recipes like this:

• Reduce reliance on takeaway
• Save time during busy weeks
• Help support weight management
• Make healthy eating effortless

With simple ingredients and big flavour, this honey soy beef stir-fry is a recipe you’ll want to make again and again.

You can also get this recipe in our NEW Meal Prep Cookbook - you can see it in the shop here