Can You Meal Prep Steak? (Yes, Here’s How)

Are you a fitness freak seeking to increase your protein intake, or a parent wanting to introduce iron-rich steak into your family weeknight meal rotation? 

You may be wondering: can you meal prep steak?

The answer is simple – yes, you can meal prep steak. 

When it comes to meal prepping a protein, steak may not be the first option that springs to mind. It can be an intimidating cut of meat to work with and is often (wrongly) considered a food that should be enjoyed immediately. 

However, with the right techniques, steak can be prepped in advance and enjoyed for days to follow. Once you know how, you will never look back!

That’s why we have compiled this guide to meal-prepping steak, including 5 must-try recipes, the best practices for cooking steak, and common mistakes to avoid. 

Let’s get into it!

Steak Meal Prep: 5 Best Recipes 

Steak is packed full of essential nutrients including protein, zinc, iron, and B vitamins. In addition to its impressive nutritional profile, steak can shine in a diverse array of meals. 

The following section provides 5 of the best steak recipes. With these step-by-step recipes under your belt, you’ll never get bored of meal-prepping steak!

Steak and Vegetable Stir-Fry

Serves 2-3

This recipe is as easy as it gets. 

With just 20 minutes of prepping and cooking, you’ll have a balanced meal to enjoy all week. 

Protein-rich steak is paired with nourishing vegetables and cooked in a zingy homemade sauce. Serve with rice or quinoa to create a well-rounded meal. 

Ingredients: 

• 1 lb flank steak or sirloin, cut into bite-sized pieces
• 1 tbsp oil of choice
• Salt and pepper, to taste
• 2 cups broccoli, chopped
• 2 carrots, sliced

Homemade Stir-Fry Sauce:

• ¼ cup soy sauce 
• 1 tbsp honey
• 2 cloves garlic, grated
• 1 nob ginger, grated
• 1 tsp chili flakes 
• 1 tbsp sesame seeds

Method:

1. In a small bowl, whisk together the sauce ingredients.
2. Heat oil in a large skillet or wok over medium heat. Add steak and cook, stirring occasionally until browned and cooked through (about 5 minutes).
3. Add vegetables. Cook for another 3-4 minutes.
4. Pour your sauce into the pan, and stir to coat the steak and vegetables.
5. Divide between meal prep containers.

Steak Tacos with Pico de Gallo

Serves 6

Steak tacos with pico de gallo are a delightful summer dinner option and are great to share with family or friends!

Skirt steak is an excellent option for meal prep because it soaks up flavors, cooks quickly, and is relatively inexpensive.

Ingredients:

• 2 lbs skirt steak
• 1 tsp each: salt, paprika, garlic powder, onion powder, chili, cumin, coriander
• 1 onion, sliced
• 1 lime, juiced
• ¼ cup fresh cilantro, chopped
• 18 corn tortillas
• Shredded iceberg lettuce

Pico de Gallo:

• 1 large tomato, diced
• 1 onion, diced
• 1 jalapeno, seeded and diced
• 1 lime, juiced
• ¼ cup fresh cilantro, chopped
• 1 tsp salt

Method:

1. Combine spices and rub over the steak
2. Place steak in a dish. Top with sliced peppers, onions, lime juice, and cilantro. Marinade for several hours in the fridge.
3. Meanwhile, chop and combine pico de gallo ingredients
4. After the steak has marinated, grill over medium/high heat until browned.
5. Add sliced peppers and onions to char.
6. Once cooked, set steak aside to rest before slicing.

To Meal Prep:

Keep the cooked steak and prepared pico de gallo in separate containers in the fridge. 

When you’re ready to eat: heat tortillas, fill with shredded iceberg, and top with steak and pico de gallo. Dinner is done in under 5 minutes!

Garlic Butter Steak with Zucchini Noodles

Serves 4

Juicy steak cooked in a rich garlic butter sauce served with zucchini noodles. This is a super-easy, low-carb meal prep that comes together in less than 30 minutes.

Ingredients:

• 3 tbsp butter
• 6 cloves garlic, minced
• 1 tbsp soy sauce
• ½ tsp garlic powder
• 1 tbsp oil 
• 1 lb sirloin steak, cut into bite-sized pieces
• Salt to taste
• 4 large zucchini, spiralized.

Method:

1. Add butter and garlic to a small saucepan. Cook over low/medium heat until butter melts, and garlic starts to brown. Stir in garlic powder and soy sauce. Set aside.
2. Add oil to a cast iron skillet, and bring to high heat
3. Cook steak for about 1-2 minutes on each side, allowing pieces to sear before flipping. 
4. When the steak is nearly done, pour over the garlic butter sauce. Stir until steak is cooked and evenly coated.
5. Remove the steak from the pan, and add zucchini noodles into the remaining sauce. Stir until fully cooked. 
6. Divide between meal prep containers.

Steak and Quinoa Salad

Serves 4

This highly nutritious meal prep packs a protein punch, not only from the steak but also from the fiber-rich quinoa which is a complete plant protein! 

Ingredients: 

• 1 cup quinoa
• 400g rump steak
• Drizzle of oil 
• 1 avocado, stone and skin removed, finely chopped
• 1 cucumber, sliced
• 4 radishes, sliced
• 1 420g tin of corn
• 2 large handfuls of arugula.

Dressing:

• 2 tbsp olive oil 
• 2 tbsp lime juice
• 1 tsp Dijon mustard.

Method:

1. Place quinoa and 2 cups of water in a saucepan over high heat. Bring to the boil, and then reduce the heat. Simmer for 15 minutes. 
2. Meanwhile, heat the grill over a medium-high heat. Drizzle steak with oil. Grill for 3 minutes on each side, or adjust to your preference.
3. Remove steak from pan, and set aside to rest for 5 minutes before slicing
4. Prepare the vegetables: slice avocado, cucumber, and radish. Drain and rinse corn. Toss to combine. 
5. Combine dressing ingredients
6. Divide steak, quinoa, and vegetables between meal prep containers. Drizzle with dressing. 

Slow Cooker Asian Pot Roast

Serves 4

Throw these ingredients together in your slow cooker, and set-and-forget!

Just a few minutes of preparation can make for a week of delicious meals. This also freezes well. 

Serve with white, brown, or cauliflower rice, depending on your preferences.

Ingredients:

• 1 (32oz) chuck roast
• 1 tbsp oil of choice
• 2 cups beef stock
• ¼ cup soy sauce
• 4 garlic cloves, minced
• 1 tsp Chinese five-spice
• 1 tbsp brown sugar
• 2 onions, diced
• 6 carrots, cut into 2-inch pieces
• 2 medium waxy potatoes, quartered
• Salt to taste.

Method:

1. Season chuck roast with salt and pepper. 
2. Heat oil in a skillet over high heat. Add steak and cook, turning occasionally, until all sides are browned (about 10 minutes)
3. Add beef stock, soy sauce, garlic, five-spice, and sugar to the slow cooker. Stir to combine.
4. Transfer the meat to the slow cooker. Arrange vegetables around the roast. 
5. Cook on low for 8 hours, or on high for 4 hours. 
6. Slice and serve the roast with the vegetables and sauce, or divide between containers. 

How to Meal Prep Steak: Best Practices 

Select high-quality cuts

High-quality cuts of steak such as sirloin, flank, or skirt steak are perfect for meal prep, and become flavorful and tender when cooked properly. 

Season steaks generously before cooking

Seasoning steaks before cooking, with spices that complement your dish, can seriously elevate the flavors of the meat.

Consider marinating for added flavor

You can create delicious steak marinades with household sauces and spices, or use store-bought marinades for ultimate convenience. Marinate for at least 30 minutes to allow the steak to soak up the flavors, or overnight in the refrigerator, for an even richer flavor.

Include sides in meal prep

When meal-prepping steak, it’s a great idea to prep sides. Consider roasting vegetables or potatoes, throwing together a salad, or cooking your favorite grain. 

Keep the components in separate containers in the fridge, and compile them on your plate when ready to eat. 

Divide meals into portion-sized containers

Dividing your meals into portion-sized containers ensures adequate portion control, shows you exactly how many meals you will get, and makes reheating more convenient.

Rules for Food Safety 

Clean and sanitize 

Clean your hands thoroughly after handling meat and before touching vegetables. It’s also important to use separate cutting boards for meat and vegetables, to avoid cross-contamination. 

​​Allow steaks to cool before refrigerating

Putting hot food into a fridge can cause the fridge temperature to increase, which may risk the growth of bacteria. As soon as the steak is cool, move it to the refrigerator.

Use airtight, labeled containers

Store your cooked steak in airtight containers in the refrigerator for up to 4 days, or freeze in containers or freezer bags for up to 3 months. 

It’s sensible to label your containers with the date and contents so that you know when the food needs to be consumed. 

Reheat properly

Reheat your steak until properly warmed through. You can use a food thermometer to ensure your steak is at the recommended internal temperature of 165 degrees F. 

Common Mistakes to Avoid When Meal-Prepping Steak 

Overcooking the steak

When meal prepping, be sure to not overcook the steak initially. 

Reheating steak causes it to cook further, and overcooked steak can be tough and dry. Cook the steak to medium-rare at most, keeping in mind that it may end up closer to medium once reheated. 

Using cuts of steak with high-fat content

Using high-fat steaks is not optimal for meal prep, as they can become tough. Opting for leaner cuts of steak, such as skirt, flank, or sirloin, is your best bet.

Skipping the seasoning step 

Bland steak is no fun – and trust us, you’ll be particularly sick of it by day 5!

Season generously before cooking, and experiment with different flavors and spices. 

Final Words

Steak can be a great addition to your meal prep routine. 

Yes, it’s possible to savor tender, flavorful steak throughout the week without spending hours in the kitchen each day!

All it takes is the right understanding, and a little bit of planning ahead. 

Experiment with the recipes and tips provided above to figure out your favorite way of cooking and enjoying steak.