Cajun Beef and Veg Rice

This quick and easy main meal takes just 10 mins to prep and 25 minutes to cook making it a perfect mid-week dinner. And best of all each serving is packed with over 40g of protein and just 500 kcals, meaning is perfect if you’re looking to drop body fat. 

Protein’s ability to promote weight loss stems from its unique composition. Unlike carbohydrates and fats, protein requires more energy to digest and metabolize, resulting in a higher thermic effect of food. This means that you burn more calories while digesting protein than you do carbs or fats!

In addition, protein possesses unparalleled satiating properties, leaving you feeling fuller for longer and helping to curb cravings. Studies have shown that a protein-rich diet leads to a significant reduction in appetite and caloric intake throughout the day. Adding protein-rich foods to your meals keeps hunger at bay and supports a calorie deficit. 

Enjoy a delicious meal and all the wonderful benefits of nutritious protein! 


  • 1 tbsp. coconut oil

  • 3 large carrots, sliced

  • 2 peppers, sliced

  • 4 spring onions, sliced

  • 1 lb. (500g) 5% fat beef mince2 tsp.

  • Cajun seasoning

  • 1 tbsp. tomato purée

  • 1 lb. (500g) cooked rice


Serves 3

1. Heat the oil in a large pan over medium heat. Add thecarrots, peppers and white parts of the spring onions.Sauté for 10 minutes until the vegetables start tosoften.

2. Add in the minced beef and season with salt andpepper. Cook for 10 minutes, until the meat is browned.

3. Add the Cajun seasoning and tomato purée then stirwell. Add in the cooked rice along with 4 tbsp. of water.

4. Stir well to combine all of the ingredients and continue cooking for about 3-4 minutes.

5. Sprinkle with the green parts of the spring onions and serve. 

Unsure how much protein you need? Try our free protein calculator

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