Meal Prep Steak and Eggs The Best Way
Prep steak and eggs can make nutritious eating easier by ensuring that high-protein meals, like steak and eggs, are ready for you throughout the week. Steak and eggs offer a balanced meal of protein and fats, ideal for energy and muscle maintenance.
Selecting Your Ingredients
Choosing the Right Steak: Look for cuts like sirloin or Denver steak. These cuts have the right amount of tenderness and flavor, ideal for meal prep as they’re less likely to dry out. Denver steak, for example, offers a texture close to ribeye without being too fatty, making it easy to cook quickly without causing smoke in the kitchen.
Egg Quality: Choose high-quality, free-range eggs for a richer taste and added nutrition.
Cooking the Steak
Seasoning and Prep: Season the steak generously with salt and pepper, and let it rest to absorb the seasoning. Preheat a cast iron skillet over high heat and sear the steak for 2-3 minutes per side, ensuring a flavorful crust forms. This sear method retains the juices, keeping the steak tender for meal prep​.
Checking Temperature: Use a meat thermometer to reach your preferred doneness—120°F for rare, 130°F for medium-rare. After searing, cover the steak with foil and let it rest; this helps it stay juicy even after reheating.
Preparing the Eggs
For meal prepping, the goal is to cook eggs in a way that makes them easy to reheat. Olive oil is a great choice to create a non-stick effect in a cast iron skillet. Fry the eggs until the whites are crispy and yolks remain runny. For easier storage, consider cooking the yolks a bit more fully to prevent spilling during storage​.
Storing and Reheating
Slice the steak into strips after cooling. Store each serving with two eggs in airtight containers. When reheating, use a microwave-safe dish with a damp paper towel to keep the steak tender, or heat in a skillet briefly for a fresh taste.
Pairing and Variations
Consider pairing steak and eggs with fresh greens or sweet potato hash for a complete meal. This combination will last up to five days in the fridge, providing a versatile base for various meals.
Conclusion
With these steps, meal prepping steak and eggs can be a reliable, nutritious, and efficient option to keep you fueled throughout the week.
Sources
- Wholesome Yum: www.wholesomeyum.com
- Lifehacker: https://lifehacker.com
