Learn how-to prepare deliciously tender steak for healthy lunch or dinners by following my guide below. Melt in your mouth steak combined with sauteed brussel sprouts and perfectly baked sweet potato. The perfect combination to keep you satisfied.

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How-to Pick the Perfect Cut of Beef

I’m fortunate enough to live down the street from a local meat market. You may have a local butcher in mind, or already overwhelmed because you only buy your meat from the grocery store. Don’t sweat it!

Search for the cut of meat called Denver Steak as it is common to find most anywhere. Denver steak is part of the shoulder not used much by the cow making it tender and nicely marbled. It also is one of the less expensive cuts of meat making it the perfect choice to meal prep with.

Efficiently Manage Time in the Kitchen

After all we are meal prepping to make our lives easier right? So, let’s start with managing our time in the kitchen. To achieve that we want to start off by cooking whatever is going to take the longest. In this case it’s going to be the sweet potatoes. Preheat your oven to 400 degrees.

Next, you will want to bring your steaks out of the fridge and allow them to come up to room temperature about 30 minutes. This will ensure a more even cooking of the steaks. Next, grab a paper towel and dab away any juices that might prevent them from getting a good sear. At the 20-minute mark, preheat your grill to a medium high heat.

To easily cook brussel sprouts you will need to par boil them. While waiting for the oven to preheat and the steaks to come to room temperature, bring a medium sized pot of water to a boil. Always add a pinch of salt to your water. This will help with seasoning what you’re cooking and is said to speed up the boiling process.

Perfectly Baked Sweet Potatoes

Begin by taking a piece of foil and place your sweet potato in the center. Now create a “boat” around it so that when you pour olive oil it won’t run off everywhere. Take a fork and poke holes in the sweet potato 4-5 times so that it can release steam while cooking to prevent a mushy inside with a dry uncooked outside.

Drizzle about ½ teaspoon of olive oil over the sweet potato and season with salt and pepper. Wrap the sweet potato up with the foil so that it’s completely covered. Place directly on the rack in your oven and bake at 400 degrees for around 40 minutes. Your sweet potato is done with you can easily split it with a butter knife.

Seasoning your Steak to Perfection

The key to seasoning is to lift your hand about 8 inches above the steak and lightly sprinkle. This secret ensures that you get an even seasoning. I chose to use Montreal Steak Seasoning for that classic steak flavor and for the ease of meal prep.

  • Pro Tip: Shake 1 Tablespoon seasoning per 1 pound of meat.

How Long to Grill Steaks?

The steaks I picked up were a ½ inch thick so I chose to grill my steaks for 5 minutes per side. Half way through the first 5 minutes, turn the steaks one-quarter turn or 45-degree angle so it’s facing the other direction before flipping them over. This is going to set you up for those diamond shape grill marks we all drool over.

After your 5 minutes is up, turn over the steak and repeat. Going to Culinary School I have learned how to feel the steak and know if it’s done. This has taken lots of practice and every steak is different. The only safe and sure way to know if it’s done is by temping it with your digital thermometer.

For this meal prep, I chose to go with cooking it to 135 degrees for a nice medium-rare. That way when you reheat your meal prep you don’t risk ending up with tough overcooked steak. You can always continue to cook your steak to your desired downness. Once your steaks have reached your desired temperature, remove them from the grill and let rest for at least 5 minutes. Allowing the steak to cool will lock in all the juicy flavor.

Best Way to Easily Cook Brussel Sprouts

Let me start out by saying YUM! If you aren’t a fan of brussel sprouts well, you’re about to be. Start by trimming off the stem and remove any outside leaves that are damaged. Cut the brussel sprouts into even bite size bites. You will find when purchasing a bag of brussel sprouts in the store that not all of them are the same size. So, try your best to make sure the size of your cuts are similar in size for even cooking. Some will be quartered, some halved, other small ones whole.

Now submerge them into the boiling water for 3-5 minutes until they turn a bright green. This is going to par boil the brussel sprouts making them easier to sauté. Drain the water and set aside while you move onto the next step. Gather your sauté pan and butter.

  • Pro Tip: Turn your heat to medium high and first bring your pan up to heat before adding the butter. This way you won’t burn your butter while waiting for the pan to reach temp.

Grab those brussel sprouts and place them in your hot buttered pan and season with salt and pepper. Feel free to add other seasonings I just love the buttery taste of brussel sprouts with just salt and pepper. Maybe it’s the Polish in me! Continue to cook your brussel sprouts until they turn a golden brown or around 7-8 minutes. Test one to see if it’s done.

Healthy Meal Prep Made Easy

You did the hard part, now let’s assemble! Gather your Meal Prep Containers that you are going to use and line them up. I love these easy meal prep containers because they are separated and are pre measured for ease of use! The 2 smaller ends are 1 cup and the larger is 2 cups. Aim for 1 cup of veggies with your meal to obtain your daily vegetable intake. Here I divided between 4 containers and came up at ¾ cup per container.

I still prefer to weigh my proteins to ensure I have the correct portion size for my goals. I meal prep not only to have meals ready to go, but to control portion size. Slice your steak to your liking and weigh out your portion size using a Food Scale. Place in your prepared containers.

Grab your split sweet potato, add a slab of butter and some salt and pepper while still in the foil. Using a fork, mash the sweet potato mixing the butter and seasoning throughout. You can simple transfer this to the container or remove the skin first as I did.

Now you know how-to prepare deliciously tender steak for healthy lunch or dinners. You mastered melt in your mouth steak with sauteed brussel sprouts and the perfect baked sweet potato. Easy meal prep to satisfy your taste buds.

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How-to Prepare Melt in Your Mouth Steak for Easy Meal Prep


  • Author: Sam I Am
  • Total Time: 1 Hour
  • Yield: 4 1x

Description

Learn how-to prepare deliciously tender steak for healthy lunch or dinners by following my guide below. Melt in your mouth steak combined with sautéed brussel sprouts and perfectly baked sweet potato. 


Ingredients

Scale
  1. 1lb Denver Steak
  2. 4 Cups Brussel Sprouts
  3. 2 Medium-Sized Sweet Potatoes
  4. 3 Tablespoons Butter
  5. 1 Teaspoon Olive Oil
  6. Salt + Pepper

Instructions

  1. Preheat your oven to 400 degrees. Take out your steak and bring to room temperature for 30 minutes. 
  2. While waiting for the oven to preheat and the steaks to come to room temperature, bring a medium sized pot of water to a boil. Add a pinch of salt to your water.
  3. Using a fork poke 4-5 holes in your sweet potatoes to allow steam to escape. Create a “boat” of foil around your sweet potatoes and drizzle a 1/2 teaspoon of olive oil over each and season with salt and pepper.
  4. Wrap the sweet potatoes completely and place directly on the rack in your preheated oven. Continue to bake for 40 minutes or until the sweet potato easily splits with a butter knife. Preheat your grill to medium high.
  5. Season your steak with Montreal Steak Seasoning and any other seasonings your using. Place them on your preheated grill for 5 minutes per side for medium rare. Half way through the 5 minutes, rotate your steak a quarter turn or 45 degrees to create a diamond pattern on your steaks. 
  6. After the first 5 minutes are up, flip your steaks over and repeat until you have reached an internal temperature of 135 degrees for medium rare. Remove your steaks and let them rest for at least 5 minutes. Place 1/2 Tablespoon of butter on each steak and allow it to melt.
  7. While the steaks are resting, take your brussel sprouts and trim the stem and remove any damaged leaves. Cut them into equal sized bites. 
  8. Submerge your brussel sprouts into the boiling water for 3-5 minutes or until they turn a bright green color. Once par boiled, drain the brussel sprouts.
  9. Heat your saute pan over medium-high heat. Add 2 Tablespoons of butter and allow to heat up until butter is lightly bubbling. Add the brussel sprouts and season with salt and pepper. Continue to saute 7-8 minutes or until they are tender and golden brown in color. Test for doneness. 
  10. Now that the steak has rested, slice against the grain into bite size pieces. Weigh 4 oz of your steak and place in your meal prep container. 
  11. Measure out 1 cup of brussel sprouts and add to each container. 
  12. Split the sweet potatoes in half and using a fork, gentle mash. Top with butter and salt/pepper. Place 1/2 sweet potato in each container either with the skin on, or removed.
  13. Cover and keep in the fridge for up to 7 days. 

Notes

v  Pro Tip: Shake 1 Tablespoon seasoning per 1 pound of meat.

v  Pro Tip: Turn your heat to medium high and first bring your pan up to heat before adding the butter. This way you won’t burn your butter while waiting for the pan to reach temp.

  • Prep Time: 20 Minutes
  • Cook Time: 10-40 minutes
  • Category: Steak

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