High Protein Muscle Gain Steak Bowls Meal Prep

#steak #muscle gain food

Ingredients

Steak Bites

750g (1.6lb) - Lean Steak
1 Tbsp (20ml) - Olive Oil
Cajun Seasoning (Below)
1 Tbsp (14g) - Unsalted Butter
Salt & Pepper

Cajun Seasoning

1 Tbsp (8g) - Smoked Paprika
1 tsp (4g) - Onion Powder
1 tsp (4g) - Garlic Powder
1/2 tsp (0.5g) - Dried Oregano
1/2 tsp (1g) - Chilli Powder
Salt & Pepper

Sweet Potato Mash

800g (1.7lb) - Sweet Potato, Peeled & Chopped
1 Tbsp (14g) - Unsalted Butter
1/2 Cup (125ml) - Skim Milk
Salt & Pepper

Garlic Greens

300g (10.5oz) - Broccolini, Green Beans or Kale
2 tsp (10ml) - Olive Oil
2 - Garlic Cloves, Minced
1/4 - Lemon Juice
Salt & Pepper

*Optional Pan Sauce

1/4 Cup (60ml) - Beef Stock
1 tsp (10g) - Dijon Mustard
1 tsp (5ml) - Worcestershire Sauce
1 tsp (8g) - Unsalted Butter

Method

Season the Steak

Pat steak cubes dry with a paper towel. In a bowl, toss with olive oil and the Cajun seasoning. Set aside while you prepare the mash.

Make the Sweet Potato Mash

Boil sweet potato in salted water for 15–18 minutes or until tender. Drain well and mash with butter, milk, salt, and pepper until smooth. Add a touch of maple syrup or honey if you want a slight sweetness. Keep warm.

Cook the Greens
Blanch broccolini in boiling water for 2 minutes, then drain. Heat olive oil in a pan, sauté the garlic until fragrant, then toss in the greens. Finish with lemon juice and a pinch of salt.

Sear the Steak Bites

Heat a large pan over high heat until just smoking. Add steak in batches and sear for 2–3 minutes per side until golden and slightly charred. Add butter at the end to glaze and toss. Remove from the pan and rest for 5 minutes.

Optional Pan Sauce (for extra flavour)

Deglaze the pan with beef stock, Dijon, and Worcestershire. Simmer for 1–2 minutes, whisk in butter until glossy. Spoon over steak when serving or portioning.

Assemble or Portion

Add a scoop of mash to each container. Top with steak bites and garlic greens. Drizzle with sauce if using and garnish with parsley.