Why This Steak and Eggs Meal Prep Saves Mornings
The cast iron sear is what makes the difference here. High heat for just a few minutes per side, let it rest, portion it while it’s still slightly warm but not hot.
I started making this during Rachel’s first January after we moved to Milwaukee. She was pulling 12-hour days, skipping breakfast, coming home exhausted. Now she grabs a container, microwaves it for 90 seconds, and actually has energy before noon.
Jake won’t touch it because he saw the “red stuff” (medium-rare steak juices), but Emma requests it every other week. She likes feeling grown-up eating steak for breakfast like Dad does on Saturdays.
✅ Protein per serving hits 35 grams
✅ Stores safely for 4 days in the fridge
✅ Steak and eggs meal prep 5 day plan ready
✅ Can you reheat steak and eggs without drying out? Yes, at 60% power
✅ Steak and eggs meal prep calories around 320 per portion
The ribeye slices work better if you’ve got the budget, but sirloin from Sendik’s meat counter does the job for weekly meal prep without breaking the bank
What Makes This Steak and Eggs Meal Prep Work
Steak and eggs meal prep comes down to two things: proper searing temperature and complete cooling before you seal those containers.
I buy the New York strip from the meat counter at Sendik’s on Wednesday evenings. They’ll cut it to half-inch thickness if you ask, which is perfect for quick cooking and even portioning.
✔ Sirloin steak or New York strip : cut to half-inch thickness so it cooks fast and portions evenly, I prep four steaks at once on Sunday for the whole week
✔ Large eggs : I use two per portion because the protein keeps Rachel satisfied until lunch, scrambled soft so they don’t get rubbery after reheating
✔ Olive oil and ghee : combination works better than butter alone for the cast iron sear, higher smoke point means better crust without burning
✔ Sea salt and black pepper : simple seasoning lets the meat flavor come through, I learned from Dad that good beef doesn’t need much
The red pepper flakes and dried parsley are optional, but that tiny pinch of heat wakes up the eggs on a Tuesday morning when you’re half asleep.
How to Prep Steak and Eggs for the Week
Getting four portions of steak and eggs meal prepped takes about 30 minutes on Sunday morning, most of that is just letting the steak rest properly before slicing.
Emma wanted to help season the steaks last week. She got a little heavy-handed with the pepper on one, and that ended up being mine. Actually kind of liked it.
Season the steak : pat it completely dry, salt and pepper both sides, let it sit at room temperature while you heat the pan
Sear in cast iron : get the pan screaming hot, add oil and ghee, cook the steak 3 minutes per side for medium-rare
Rest the meat : this is critical, let it sit for at least 5 minutes before slicing or all the juices run out
Scramble the eggs : cook them soft and slightly undercooked, they’ll finish cooking during reheating
Cool completely before sealing : spread everything on a sheet pan, let it hit room temp, usually takes 20-30 minutes
Portion into glass meal prep containers : steak slices on one side, scrambled eggs on the other, label with the date
That cooling step is where most people mess up. Hot steak in a sealed container creates steam, which creates moisture, which makes everything soggy and potentially unsafe. After March 2022, I don’t skip cooling steps, same as with chicken rice broccoli meal prep.
Ways to Switch Up Your Steak and Eggs Meal Prep
Dad used to say there’s a dozen ways to prep protein, but only a few that keep people safe and satisfied. These three variations hit both marks without overcomplicating Sunday morning.
Best Steak Cut for Meal Prepping with Eggs
Flank steak strips work great if you slice them against the grain after cooking. Cheaper than sirloin, actually more flavorful, but you gotta get the slicing right or it’s chewy. I did flank for three weeks straight during a tight budget month and Rachel didn’t complain once. The strips reheat faster than thick cuts, which matters when you’re rushing out the door at 6:45am.
Steak and Eggs Meal Prep Keto Breakfast Ideas
Skip any carbs completely, double the protein per serving if you’re tracking macros hard. Rachel does this version during January when she’s focused on staying full longer between meetings. Add half an avocado to each portion right before eating, not during prep or it browns. The healthy fats keep her satisfied until lunch without any crash.
Soft Boiled Eggs Version
Some weeks I do soft boiled eggs instead of scrambled. Takes more attention on Sunday but reheats better, the yolk stays creamy. Peel them after cooling, store them whole in the containers with the sliced steak. 90 seconds in the microwave at 50% power, the yolk warms through without getting chalky.
Once you’ve got the basic searing and cooling technique down, you can experiment with different cuts and cooking styles without messing up food safety.
Meal Prep Tips That Saved Me Mistakes
First month I tried meal prepping steak, I used those cheap plastic containers from the dollar store. By Wednesday, the steak had leached a weird flavor from the plastic and Rachel refused to eat it. Switched to glass meal prep containers the next weekend and the problem disappeared.
Let the steak rest before slicing, seriously. Five minutes minimum after it comes off the heat. I used to rush this step and lose half the juices onto the cutting board instead of keeping them in the meat. Now I season and cook the steak first, let it rest while I scramble the eggs.
Cook the eggs slightly under, like barely set in the middle. They’ll finish cooking when you reheat them, and this keeps them from getting that rubbery texture that happens with overcooked reheated eggs. Rachel commented on this after the third week, said they tasted fresher than the first batch.
Label with the date on the lid using a Sharpie. Four days max for cooked steak and eggs, that’s the biology degree and Dad’s voice combined. After four days the texture starts changing even if it’s technically still safe, and I’m not taking chances with my family’s breakfast.
Don’t stack the containers until everything’s cooled and sealed. Stacking warm containers traps heat and creates those dangerous temperature zones where bacteria multiply fast. I learned this watching Dad prep for catering events in California, he’d spread everything on tables to cool before packing.
Keeping Your Steak and Eggs Meal Prep Fresh
The storage part of steak and eggs meal prep is where food safety really matters. Cooked meat and eggs together need careful temperature management, no shortcuts allowed.
Storage
Getting the cooling and storage temperatures right separates safe meal prep from potential food poisoning. Dad always said proper storage is what keeps people healthy, and after March 2022, I take that seriously.
- At room temperature: Maximum 2 hours after cooking, I aim for 1 hour especially with steak and eggs together, both are high-risk proteins
- In the fridge: 4 days max in glass meal prep containers with tight lids, labeled with date, coldest part of the fridge not the door
- In the freezer: Not recommended for this recipe (choose enchiladas meal prep instead), the eggs get watery and weird after freezing, the steak loses too much texture
Reheating
The microwave power level is everything here. Full power makes the steak tough and the eggs rubbery, but low power takes forever and heats unevenly.
From the fridge: microwave at 60% power for 90 seconds, let it sit for 30 seconds before eating. The lower power keeps the steak from overcooking and the eggs stay soft. If you’ve got time, toaster oven at 300 degrees for 8 minutes works better but takes longer. Cover with foil so the steak doesn’t dry out.
Add a tiny splash of water to the eggs before reheating if they look dry. Just a teaspoon, it creates steam that rehydrates them without making anything soggy.
Anti-waste tip
Leftover steak that’s been in the fridge for 3 days and you’re not feeling breakfast? Chop it up cold and use it in a lunch salad with the eggs. Rachel does this sometimes when she wants something different, says the cold steak on greens with balsamic is actually really good.
People ask me about the reheating process because everyone’s messed up reheated steak at least once
Questions I Get Every Time
How to meal prep steak and eggs for the week?
Sear the steak to medium-rare, scramble eggs soft, cool everything completely on a sheet pan before portioning into glass containers. Label with date, use within 4 days.
Can you reheat steak and eggs without drying out?
Use 60% microwave power for 90 seconds from the fridge. Full power overcooks the steak and makes eggs rubbery. Add a tiny splash of water to eggs if needed.
What’s the best steak cut for meal prepping with eggs?
Sirloin or flank steak strips work best. Cut to half-inch thickness, slice against the grain after resting. Ribeye slices are great but pricier for weekly batch cooking.
What are the steak and eggs meal prep calories and macros?
About 320 calories per portion with 35g protein, 20g fat, 2g carbs. Great macro-friendly breakfast for staying full until lunch without any crash.
Your Steak and Eggs Meal Prep Recipe
Steak and Eggs Meal Prep
Equipment
- Cast iron skillet
- Sheet pan
- Glass meal prep containers with lids
- Cutting board
- Sharp knife
- Mixing bowl
- Silicone spatula
- Tongs
- Instant-read thermometer
- Paper towels
- Permanent marker
Ingredients
- 6 oz New York strip steak cut to 1/2-inch thickness
- small pinch Sea salt divided
- 1/4 teaspoon Freshly ground black pepper divided
- Avocado oil spray as needed for skillet
- 2 large Eggs
- tiny pinch Red pepper flakes optional
- small sprinkle Dried parsley optional
Instructions
- Remove the steak from the fridge 20 minutes before cooking to take the chill off. Pat completely dry with paper towels.
- Season both sides of the steak with sea salt and half of the black pepper. Let it sit at room temperature while the pan heats.
- Heat a cast iron skillet over high heat until very hot (about 3 minutes). Lightly coat with avocado oil spray.
- Sear the steak for 3 minutes without moving, flip, then cook 2–3 minutes more for medium-rare (target 130°F). Transfer to a cutting board to rest at least 5 minutes.
- Reduce heat to medium-low, wipe out the skillet, and spray again. Beat the eggs with the remaining black pepper (and red pepper flakes if using), then scramble gently until just set and still slightly glossy.
- Slice the rested steak against the grain into 1/2-inch strips.
- Spread sliced steak and scrambled eggs on a sheet pan and cool completely at room temperature (20–30 minutes) before packing.
- Portion into glass meal prep containers, keeping steak and eggs separated. Label with the date and refrigerate.
Notes
- Storage: Cool food completely before sealing. Refrigerate in glass containers up to 4 days; keep in the coldest part of the fridge. Not recommended for freezing (eggs become watery, steak texture suffers).
- Reheating: From fridge, microwave at 60% power for about 90 seconds; rest 30 seconds. Add a teaspoon of water to eggs if they look dry. Toaster oven option: 300°F for ~8 minutes, covered with foil.
- Food safety: Limit time at room temperature to 1–2 hours total after cooking. Do not stack warm containers; allow full cooling on sheet pans before sealing.
- Meal prep timing: Plan ~25 minutes active time plus 20–30 minutes cooling for a batch. For multiple portions, cook all steaks first, rest while scrambling eggs, then cool everything spread out.
- Variations: Sirloin or flank steak (slice against the grain) also work well. For keto/low-carb, add avocado at serving time. Soft-boiled eggs can replace scrambled; reheat at 50–60% power to keep yolks creamy.
- Anti-waste tip: If you won’t eat it by day 3–4, slice steak and serve cold over salad with the eggs.
- Container tips: Use glass containers and label with the date. Avoid cheap plastic that can affect flavor.
Share How Your Steak and Eggs Meal Prep Turned Out
This steak and eggs meal prep has powered Rachel through too many tax season mornings to count. Between her crazy January-April schedule and my Tuesday-Saturday work weeks, having real protein ready to grab means we’re both eating actual food instead of whatever’s fastest.
If you make this, drop a rating below or leave a comment about how it worked for your week. Did your steak stay tender through Thursday? Did you have to adjust the reheating time?
Share your Sunday prep photos on Instagram with #NextWeekMeals and tag @NextWeekMeals. I check them while I’m doing my own batch cooking and always appreciate seeing other people’s container organization systems. The newsletter goes out Wednesday mornings with what I’m prepping this weekend, including turkey burger meal prep for lunches, if you want more high-protein breakfast ideas like this.
Thanks for letting me share what actually works in our Wisconsin kitchen. Hope this makes your weekday mornings feel a little less rushed
