7-Day High-Protein Steak Meal Prep
Description
Juicy, tender steak prepared for a week's worth of high-protein meals.
This 7-day meal prep focuses on high-protein steak meals to help you stay on track with your fitness and dietary goals. Each serving provides an excellent source of protein while keeping the flavor and texture of the steak intact. With the right balance of macros, it's ideal for fitness enthusiasts, low-carb followers, or anyone seeking to include more protein in their diet. Prepped to last, it's perfect for an easy, grab-and-go lunch or dinner.
Ingredients
- 2 lbs sirloin steak or ribeye steak (900g)
- 2 tbsp olive oil
- 4 cloves garlic, minced
- 1 tbsp fresh rosemary, chopped
- 1 tbsp fresh thyme, chopped
- 1 tbsp unsalted butter
- Salt and pepper, to taste
- 2 cups broccoli florets
- 2 cups zucchini, sliced
- 2 bell peppers, sliced
- 1 cup cooked quinoa (optional, for added carbs)
Instructions
- Prep the Steak:
- Pat the steaks dry with a paper towel. Season both sides generously with salt, pepper, and half of the minced garlic.
- Cook the Steak:
- Heat a skillet or grill pan over medium-high heat. Add olive oil, then place the steaks in the pan. Cook for about 4-5 minutes on each side for medium-rare (adjust to your preference).
- Add Herbs and Butter:
- Add butter, remaining garlic, rosemary, and thyme to the skillet. Baste the steak with the butter mixture for extra flavor.
- Rest the Steak:
- Remove the steaks from heat and allow them to rest for 5 minutes before slicing. This helps retain the juices.
- Prepare the Vegetables:
- In a separate pan, lightly sauté the broccoli, zucchini, and bell peppers until tender but still crisp (about 5-7 minutes). Season with salt and pepper to taste.
- Portion the Meals:
- Slice the steak into thin strips. Divide evenly among 7 meal prep containers. Add an equal portion of vegetables to each container. If you're including quinoa, add ¼ cup to each serving.
- Store and Reheat:
- Seal containers and store them in the refrigerator for up to 5 days. For longer storage, freeze the meals for up to 2 weeks. Reheat in the microwave for 2 minutes or until warmed through.
Note
To keep the steak from drying out when reheating, undercook it slightly, as it will cook further during reheating.If freezing, allow the meals to fully cool before sealing and freezing.
Tips and Tricks:
- Cut against the grain: Slicing the steak against the grain helps keep it tender.
- Rest your steak: Let the steak rest after cooking for better flavor and juiciness.
- Meal variety: Swap the vegetables out for green beans, asparagus, or cauliflower rice to keep things interesting during the week.
- Grill option: If you prefer grilling, cook the steak on a grill at medium-high heat for a more smoky flavor.
high protein meal prep, steak recipe, meal prep steak, low-carb steak, 7-day steak prep
Did you make this recipe?