Accredited Practicing Dietitian Geraldine Georgeou has developed a specially formulated “Study Diet”, a higher protein, low GI diet packed with nutrient-rich foods recommended in the Dietary Guidelines. Perfect for your teenagers who are about to embark on their final exams!


  • 800 g beef rump steak, trimmed of fat

  • 2 bunches bok choy

  • 200 g green beans

  • 2 carrots

  • ½ bunch spring onions

  • 1 onion

  • 1 red capsicum

  • 2 tbsp canola oil

  • 3 tbsp oyster sauce

  • 1 tbsp brown sugar

  • 50 ml soy sauce, salt reduced

  • 1 tsp cornstarch

  • ¼ bunch coriander, chopped


  • 1.

    Slice the beef thinly and cut the vegetables into even pieces so they cook through at the same time

  • 2.

    For the dressing, combine the oyster sauce, soy sauce, sugar and cornstarch. Mix to dissolve and set aside

  • 3.

    Place a wok over high heat, add a little oil and cook the beef in 3 batches; set aside when cooking and loosely cover with aluminium foil

  • 4.

    Add the remaining oil to the wok and cook onion for 1 minute; add carrots, capsicum and beans and cook for 2 minutes.  Add bok choy and stir until slightly wilted, then return the beef to the pan and add dressing.  Serve with coriander

  • 5.

    TIP: Prepare all your ingredients in advance to make cooking easy

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 580kj
  • Fat Total 33g
  • Saturated Fat 10g
  • Protein 47g
  • Carbohydrate 25g
  • Sugar 10g
  • Sodium 1259mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Parents and students interested in the Study Diet can download the meal plans from:

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