This steak meal prep recipe is protein and nutrient-rich. Enjoy this simple juicy steak recipe and pair it with your favorite carb to make a quick and easy meal.
Meal prepping is an easy way to improve your diet. It involves planning and preparing your meals in advance to take the guesswork out of what you will eat. You can better achieve your health goals when you don’t leave your diet to chance.
Here’s why you should give meal prepping a shot
It may not feel like it at first, but meal prepping saves a lot of time during the week. Take a few hours on a Sunday to cook multiple meals at once. Then portion them into smaller servings. This reduces your cooking and cleaning throughout the week.
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Save Money
Meal prepping also saves you money in the long run. Replacing daily outings to the nearest coffee shop or fast food joint will save you a ton. Try only eating what you cook for a month, and you will be shocked at how much money you save by not eating out. Meal prepping also makes it easy to buy in bulk, which often comes with a lower price tag.
Portion Control
Whether you are trying to lose weight, gain muscle, or maintain your current weight, meal prepping can help. Measure precisely the calories you need beforehand, so you don’t have to think about it 3-5 times daily. It also makes tracking your calories easier when eating the same meal multiple times each week.
Healthier Options
You have more control over the ingredients when you meal prep. This means you can use healthy, nutritious ingredients to sustain a well-balanced diet.
Reduce Stress
Deciding what to eat for yourself or your family is stressful. Every Sunday, my wife and I plan out our meal prep dinners for the week. This takes the stress out of busy weeknights. Then, we do the shopping after we’ve made a plan. This makes cooking and shopping so much easier.
Whether you are a busy professional, a student, or a parent, meal prepping can help you stay on track.
So What is Steak Meal Prep?
Good meal prep recipes include 2-3 simple ingredients. A protein, a carb, and a vegetable or fruit. For steak meal prep, the protein source is steak. Beef, venison, or bison will all work. The cut of steak is up to you.
For this recipe, I used ribeyes. But you could also use top sirloin, New York strip, filet mignon, steak fajitas, flank steak, or skirt steak. If using venison, elk medallions are lower in saturated fat than a beef fillet and just as tasty. Leftover steak from a big steak dinner is also great for meal prep. Shred it for steak tacos the next day, or throw it in a rice bowl with some teriyaki sauce. The possibilities are endless.
Not all meal prep has to be boring. With a good quality steak, your meal prep will be satisfying and full of high-quality protein.
Here are some other high-protein meal prep recipes you might enjoy:
Recipe Video
Sometimes its just easier to follow along with a video. Make sure to subscribe to the Outdoor Muscle YouTube Channel for more high-protein recipes!
Where to Start
Getting started with stake meal prep is simple. The first step is to choose a good cut of meat. In this recipe, I’ll be using their 1lb ribeyes. But you can use any cut you like.
What’s in this Steak Meal Prep Recipe?
Steak: Since you want enough to last a few days, you will need 2 lbs of steak. Protein is essential to building muscle. Iron, which is high in beef, plays an important role in various bodily functions, including the production of red blood cells.
Olive Oil: Olive oil is rich in phytochemicals that help fight cancer. It also contains fatty acids that support brain function and energy production.
Spices: No need to get fancy with a steak. The best steak is a simple steak. That’s why we only use sea salt, black pepper, and a dash of garlic powder.
Mixed Vegetables: Roasted veggies go perfectly with this steak. Let your oven do the work while you tend to the steak. I use carrot and fennel, but you can use whichever vegetables you like.
How to Make this Steak Meal Prep Recipe
Step 1: Remove your steak from the refrigerator and place it on a plate. Season each side with salt, pepper, and garlic powder. Allow the steak to sit at room temperature while you prepare the other ingredients.
Step 2: Prepare the veggies.
First, start by pre-heating your oven to 400°F (200°C). Then wash, dry, and chop your fresh vegetables.
For carrots, peel then chop into sticks.
For fennel, cut in half, remove the core, and cut into thin slices.
Other Vegetable Options: For broccoli, remove the stem, and cut the florets off individually. Cut any florets that are too large in half.
For bell peppers, remove the stem. Quarter the bell pepper, then slice each quarter lengthwise, then once crosswise.
Place the veggies on a foil-lined sheet tray in a single layer. Drizzle with olive oil, season with salt and pepper, then toss to coat. Put the tray in the oven and cook for 15-20 minutes. Remove from oven and set aside.
Step 3: Make the mashed potatoes. Peel four Russet potatoes. Chop into medium-sized chunks. Fill a large pot 3/4 of the way with water. Bring to a boil and add the potatoes. Boil the potatoes for 10-13 minutes. Drain the water then return the potatoes to the pot. Add a quarter cup of milk, drizzle of olive oil or a tablespoon of butter, and season with salt and pepper to taste. Mash the potatoes, then set aside.
Step 4: Preheat your grill for approximately five minutes. If using a pan, heat a drizzle of olive oil over medium heat. Cook for 12-14 minutes or until you’ve reached your desired doneness, turning it every 3-4 minutes. After about 10 minutes of cooking.
Steak Doneness Temperatures
- Rare (125°-130°F)
- Medium Rare (130°-140°F)
- Medium (140°-150°F)
- Medium Well (150°-160°F)
- Well (Over 160°F)
Step 4: Remove the steaks from the grill or pan and let them rest for five minutes. Remove the vegetables from the oven to cool. After both have cooled, divide them into equal portions in several airtight containers.
Optional Ingredients
Fresh Herbs: Fresh herbs like thyme, rosemary, or parsley can give your steak added flavor.
Spices: Make your veggies spicy! Add some cayenne or red pepper flakes to your veggies if you like a little heat.
Cheese: Parmesan tastes delicious on steak and vegetables.
Sauces: You can also add your favorite sauces to the dish. Hoisin sauce can give you an Asian-inspired flavor. Or add some A1 or Worcestershire sauce if you like your steak with a little tang.
What are some other options for sides to go with this recipe?
When choosing a side for meal prep, make sure it compliments your protein source. You also want it to be something you can handle eating multiple days in a row. Here are some options that go well with this steak meal prep recipe.
Roasted Sweet Potato Fries: Roasted sweet potatoes are an excellent source of fiber and vitamins. They also pair well with the flavors of the steak and vegetables.
Roasted Brussels Sprouts: Brussel sprouts are high in fiber and antioxidants. Toss with a little olive oil, salt, pepper, and parmesan for a healthy side that tastes delicious.
Asparagus: Asparagus is another vegetable that pairs well with steak. Grill it, roast it, or fry it. You can’t go wrong!
Mashed Potatoes: Nothing says “home cooked” liked mashed potatoes!
Rice: White rice is a regular go-to for many meal preppers. It’s easy to cook, and you can make a lot of it at once. Cook it in vegetable stock for added flavor.
Quinoa Salad: If you prefer a cold side dish, quinoa salad with fresh herbs, chopped vegetables, and balsamic vinegar is a great way to go.
Frequently Asked Questions
What are some other steak meal prep ideas?
You can do just about anything with steak. Wraps, stir fry, tacos, or stews make excellent meal prep options.
Do I have to cook the steak in a skillet?
No! Feel free to cook the steak however you prefer. I love grilling my steak on the barbeque or cooking over my fire pit. Experiment with different cooking styles.
Can I change the vegetables in the mixed vegetables?
Yes! Change the vegetables to whatever you like. Most vegetables taste fantastic with a bit of olive oil, sea salt, and cracked pepper.
Recipe Card
This recipe is shown with ribeye, roasted carrots and fennel, and mashed potatoes.
Steak Meal Prep
Ingredients
- 36 oz ribeye steaks (3 ribeyes)
- 2 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp garlic powder
- 4 Russet potatoes
- 1/4 cup milk
- 4 carrots
- 1 fennel
Instructions
- Preheat your oven to 400°F (200°C).
- Season each side of the steaks with salt, pepper, and garlic powder. Allow the steak to sit at room temperature for 15 – 20 minutes before cooking.
- Peel the potatoes and cut into medium-seized pieces. Peel the carrots and cut into sticks. Remove the core from the fennel and cut into thin slices.
- Combine the carrots and fennel in a mixing bowl with a tablespoon of olive oil, salt, and pepper. Roast on a baking sheet for 15-20 minutes until tender and lightly browned. Remove from the oven and set aside.
- Fill a large pot 3/4 of the way with water. Bring to a boil and add the potatoes. Boil the potatoes for 10-13 minutes. Drain the water then return the potatoes to the pot. Add a quarter cup of milk, drizzle of olive oil, and season with salt and pepper to taste. Mash the potatoes, then set aside.
- If using a grill, preheat to medium heat. Add the steaks and rotate every 3-4 minutes until you reach your desired doneness. If using a skillet, heat a drizzle of olive oil over medium heat, cook the steak turning every 3-4 until you reach your desired doneness.
- Divide the cooked potatoes and roasted vegetables between six meal prep containers.
- Once the steak is cooked, let it rest for five minutes before slicing it into strips. Add the steak to the meal prep containers.
- Allow the meal prep containers to cool before refrigerating. Store in the refrigerator for up to four days. Reheat for at 350°F for 9-10 minutes in an oven-safe container.
Video
Notes
Nutrition
Buck is a Certified Strength and Conditioning Specialist (CSCS), Personal Trainer (NSCA-CPT), & UESCA Run Coach. He is the founder of Outdoor Muscle, a veteran-owned company dedicated to providing endurance athletes and adventure seekers the resources they need to achieve their fitness goals.
