This high protein rice recipe is one of the easiest ways to get 34 grams of protein into a single meal — using real food you probably already have in your kitchen.
Here’s what most women don’t realize: after 50, your body starts losing muscle mass faster than it did in your 30s and 40s. It’s called sarcopenia, and it happens to everyone — but you can slow it down significantly with adequate protein and movement. Protein also helps keep your blood sugar stable, supports your bones, and keeps you feeling full so you’re not hunting through the kitchen an hour after you eat. Most women I talk to are getting nowhere near enough. The general recommendation is around 0.7 to 1 gram of protein per pound of body weight — and for women over 50, staying toward the higher end of that range matters.
This dish makes it simple. Brown rice, egg whites, bone broth, and a good handful of vegetables come together in one pan in about 20 minutes. No complicated steps. No ingredients you can’t pronounce. Just a solid, satisfying meal that actually works for your body.
God designed your body with an incredible ability to heal and thrive when you give it what it needs. Protein is one of those things. Don’t shortchange yourself.
Use organic ingredients wherever possible.
Ingredients (makes 4 servings)
- 1/2 cup organic long-grain brown rice
- 1 cup low-sodium bone broth (chicken or beef)
- 6 free-range or organic whole eggs*
- 6 free-range or organic egg whites
- 1 cup chopped broccoli
- 1 cup chopped onion
- 2 cups sliced mushrooms
- 4 celery stalks, diced
- 2 cups raw spinach
- 4 tablespoons low-sodium, non-GMO soy sauce or coconut aminos
- Salsa for topping (optional, but recommended)
*Prefer to skip the yolks? Use 12 egg whites instead. You’ll lose a little fat and some key nutrients like choline and vitamin D, but the protein stays strong.
Steam the broccoli until just tender. Lightly coat a medium pan with cooking spray and set it over medium heat. Add the steamed broccoli, onion, mushrooms, celery, and spinach. Cook until the spinach wilts down. Add the bone broth, soy sauce or coconut aminos, and rice. Stir, then let it simmer until the liquid is absorbed. Add the egg whites and stir continuously until fully cooked through. Top with salsa if you like a little kick.
Nutrition per serving:
Calories: ~290 | Fat: 1.5g | Carbohydrates: ~28g | Fiber: 3g | Protein: ~34g
