Steak and Eggs Meal Prep
A simple, high-protein make-ahead breakfast that holds up beautifully for busy weekdays. Cook on Sunday, cool completely, and store in glass containers for up to 4 days; reheat gently at 60% microwave power to keep the steak tender and eggs soft. Perfect for professionals, low-carb or keto eaters, and anyone who wants a fast, satisfying morning meal without a drive-thru.
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.