Meal prepping with beef steak is a game-changer. It saves time, keeps meals flavorful, and makes sticking to a healthy diet easier.
Whether you’re busy with work, fitness goals, or just want stress-free dinners, having ready-to-eat steak meals in the fridge is a lifesaver.
The best part? Steak is packed with protein, iron, and essential nutrients, making it a great choice for protein-based meal prep ideas.
Plus, it pairs well with a variety of sides, from roasted veggies to rice and potatoes.
In this blog, you’ll find three easy and delicious beef steak meal prep recipes. Each one is simple to make, full of flavor, and perfect for reheating.
You’ll get a step-by-step guide, ingredient lists, and storage tips to keep your meals fresh all week.
Ready to cook? Let’s dive into these quick, tasty, and protein-packed steak meal prep ideas!
1. Garlic Butter Steak Bites
Ingredients:
- 1.5 pounds (approximately 680 grams) of sirloin steak
- 2 tablespoons of unsalted butter
- 4 cloves of garlic, minced
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Prepare the Steak: Cut the sirloin steak into bite-sized pieces. Add salt and freshly ground black pepper for seasoning.
- Sear the Steak: A big skillet should be heated at medium-high heat. Place the slices of steak in a single layer. Sear them for about 3-4 minutes, stirring occasionally, until they develop a brown crust. When finished, take the steak out of the skillet and place it aside.
- Make the Garlic Butter Sauce: Lower the heat to medium in the same skillet. Put the unsalted butter in there. Once melted, add the minced garlic. Sauté for about 1 minute until fragrant.
- Combine and Serve: Return the seared steak pieces to the skillet. Toss them in the garlic butter sauce until they’re well-coated. Garnish with chopped fresh parsley before serving.
2. Teriyaki Steak Meal Prep
Ingredients:
- 4 boneless round steaks (approximately 5 ounces or 140 grams each)
- 1 cup of teriyaki sauce
- 4 cups of cooked white or brown rice
- 2 bags (13 ounces or approximately 370 grams each) of frozen green beans
- 2 teaspoons of garlic salt
- 2 teaspoons of black pepper
Instructions:
- Prepare the Grill: Preheat your grill to 450°F (230°C) and lightly oil the grates to prevent sticking.
- Season the Steaks: Sprinkle both sides of the steaks with garlic, salt, and black pepper.
- Grill the Steaks: After the grill has heated up, place the seasoned steaks on it. Brush them with teriyaki sauce. Grill for about 4 minutes on one side, then flip, baste again with teriyaki sauce, and grill for another 4 minutes. Once cooked to your desired doneness, remove the steaks from the grill and let them rest for 5 minutes. After resting, slice the steaks into strips.
- Prepare the Green Beans: Cook the frozen green beans according to the package instructions.
- Assemble the Meal Prep: In meal prep containers, distribute the cooked rice evenly. Top each portion with sliced steak and a serving of green beans. Drizzle any remaining teriyaki sauce over the top if desired.
3. Steak and Potatoes with Asparagus
Ingredients:
- 1.5 pounds (approximately 680 grams) of lean tri-tip steak or top sirloin
- 1.5 tablespoons of avocado oil
- 3 tablespoons of coconut aminos (or soy sauce)
- 3 tablespoons of Worcestershire sauce
- 3 tablespoons of balsamic vinegar
- 2 teaspoons of Dijon mustard
- 3/4 teaspoon of granulated garlic or 3 minced garlic cloves
- 3/4 teaspoon of onion powder
- 3/4 teaspoon of black pepper
- 1.5 pounds (approximately 680 grams) of baby potatoes, halved
- 1.5 tablespoons of avocado oil
- 1/4 teaspoon of dried rosemary
- 1/4 teaspoon of black pepper
- 1.5 pounds (approximately 680 grams) of fresh asparagus, trimmed
- 1 tablespoon of avocado oil
- 2 tablespoons of grated Parmesan cheese (optional)
- Salt to taste
Instructions:
- Marinate the Steak: In a bowl, combine the avocado oil, coconut aminos, Worcestershire sauce, balsamic vinegar, Dijon mustard, granulated garlic, onion powder, and black pepper. Place the steak in this marinade, ensuring it’s well-coated. Let it sit, covered, at room temperature for at least 30 minutes or up to 2 hours for deeper flavor.
- Prepare the Potatoes: Set the oven temperature to 400 degrees Celsius, or 200 degrees Celsius. In a mixing bowl, toss the halved baby potatoes with avocado oil, dried rosemary, black pepper, and a pinch of salt. Lay them out on a parchment paper-lined baking sheet. Roast in the preheated oven for 40-45 minutes, or until they’re golden brown and tender.
- Cook the Asparagus: In another bowl, toss the trimmed asparagus with avocado oil, grated Parmesan cheese, black pepper, and a little salt. Spread them on a separate baking sheet. Roast in the same oven for 15-20 minutes, until they’re tender yet still crisp.
- Cook the Steak: Heat a frying pan or cast-iron skillet over medium-high heat. Add the marinated meat once it’s heated. For medium-rare doneness, cook for 4–5 minutes on each side. Adapt the cooking time to your desired degree of doneness. Before slicing, let the steak to rest for ten to fifteen minutes after cooking.
Last Words: Meal Prep Ideas With Beef Steak
Meal prepping with beef steak is a simple, delicious, and time-saving way to stay on top of your meals.
These three easy beef steak recipes—Garlic Butter Steak Bites, Teriyaki Steak with Rice, and Steak with Potatoes & Asparagus—offer a perfect balance of protein, flavor, and nutrition.
With just a little prep, you can enjoy restaurant-quality meals all week without the hassle of daily cooking.
Plus, steak pairs well with a variety of sides, keeping your meals exciting and satisfying.
Whether you’re meal prepping for work lunches, fitness goals, or family dinners, these recipes will keep you full, energized, and stress-free.
Try them out, mix and match with your favorite ingredients, and enjoy flavor-packed, homemade meals anytime!
Now, it’s time to fire up the stove and get cooking!
