Ever heard the phrase, "You can't out train a bad diet?"
Yeah me too. LOTS. In reality, that is 100% true. Eating to meet your physical goals is by far the most important part of the process. The biggest problem that I have personally is coming up with something to eat each day that meets my needs and tastes good. (Chicken is boring lol). On top of that, the idea of "meal prepping" seemed like a nightmare to cook so much in a single day and follow the plan laid out.
Here is the key to all of this though: STRESS! We all have a ton of it and stress can also alter your sleep and ability to improve physically the way you're wanting. I found when I take the 3-4 hours each Saturday or Sunday to prep two meals for each day of the upcoming week, I ate better, didn't have the stress of trying to come up with something to eat every day that followed my plan, and the saved time during the week allows me to accomplish more and feel better by getting the right nutrition each day.
Here is a meal prep recipe using Elk Steak, or any venison or steaks, that I enjoy a ton and can be adjusted easily for each person to meet their macros and meal plans. I am often trying to gain weight and mass so you may consider going to 6 or 4 oz of steak and potatoes per dish instead of 8 like I have in the recipe.
NUTRITIONAL VALUE PER DISH:
FOR THE STEAK:
- 4 elk steaks 8 ounces each
- 2 teaspoons ancho Chile powder
- 1 teaspoon paprika
- 1 Tbsp brown sugar
- 1 teaspoon dried thyme
FOR GREEN PEPPERS:
- 4 cups sliced green peppers
- 1 Tbsp Olive oil
- Pink Salt
- Freshly cracked pepper
FOR THE SWEET POTATO FRIES:
- 2 pounds of sweet potatoes
- 1 teaspoon ground cumin
- ¼ teaspoon cinnamon
- ¼ teaspoon cayenne pepper
- Kosher salt
- Olive oil
- Make the spice rub by adding the ancho chile powder, Brown Sugar, Thyme, and pepper to a small bowl, mix well. Season the steaks with the dry rub on each side, massage the rub in to the meat. Let sit at room temperature for 10 minutes with the rub on.
- For the sweet potatoes, cut them in half and then cut them in 1/4 inch thick wedges. Toss the potatoes with 2-3 tablespoons of olive oil, cumin, cinnamon, cayenne, 1 teaspoon salt, and mix well. Arrange the fries in a single layer on one or two sheet trays and roast in a 400 degrees for 25-35 minutes. Sweet potato fries burn easily, so check for color after 15-20 minutes and flip the fries if one side gets too dark. If not much color has appeared after 25 minutes, jack the heat up to 450 degrees F and cook for another 10 minutes until well browned. Remove the fries and check for seasoning, they may need a little more salt.
- To cook the steak, pre-heat the grill to higher heat, around 425. You’ll then basically sear the meat on the grill for 3 minutes each side. You want the steaks to be on the rare side. If you are using butterfly steaks you will only sear then for 1 minute max each side depending on thickness. Move steaks to a clean plate, and let the steak rest for 5 minutes under tin foil. You will want to slice the steaks and let any blood drain out before placing in prep containers so they don’t run into the sides.
- For the Peppers. Slice to thin strips about an eighth inch wide. Heat 1 teaspoon of coconut oil in medium frying pan at medium heat. Stir in peppers for 4-5 minutes until they reach desired texture.
Arrange your meal prep containers with some steak, green peppers, and sweet potato fries, enjoy! Everything will keep in the fridge for 5 days or can be frozen for 2-3 months. When time to re-heat, lay wet paper towel over top of container. Microwave for 1-2 minutes until the meat is cooked to medium (or medium rare) based on preference. If dish is frozen cook for roughly 3 minutes in microwave.
Nutrition per meal: