Steak & Egg Protein Plate (62g Protein)
The ultimate high-protein meal: seared sirloin steak with eggs and sautéed spinach. 62g protein, under 500 calories. Pure fuel.
INVENTORY LIST
MEAL PREP LOGISTICS
- Storage: Best eaten fresh. Steak can be stored sliced for 2-3 days but quality declines. Not recommended for weekly meal prep.
- Batching: Resting the steak is non-negotiable — it redistributes juices and prevents a dry steak.
- Reheat: If you must reheat, use a low oven (250°F) for 10 minutes. Microwave will overcook the steak.
EXECUTION STEPS
THE MACRO PREP
Take steaks out of the fridge 30 minutes before cooking. Pat dry and season generously with salt, pepper, and garlic powder on both sides.
HIGH HEAT SEAR
Heat a cast iron skillet over high heat until smoking. Add 1 tbsp butter.
HIGH HEAT SEAR
Sear steaks for 4 minutes per side for medium-rare (adjust for preference). Rest for 5 minutes.
HIGH HEAT SEAR
In the same pan, add remaining butter and garlic. Cook 30 seconds.
STEP 5
Add spinach and sauté 2 minutes until wilted.
STEP 6
Push spinach to the side and crack eggs into the pan. Cook to your preference (2-3 min for over-easy).
STEP 7
Plate: slice steak against the grain, fan out on the plate with eggs and spinach. Finish with flaky sea salt.