July 11, 2020


Being raised in Montana, sometimes I just need a good steak! This Steak & Potatoes Meal Prep has the perfect flavor from the marinade, without overpowering the steak itself. My favorite way to eat steak is with asparagus and potatoes, but you can use any sides you like 😉 Try it with sweet potato fries, roasted Brussels sprouts, steamed green beans… the possibilities are endless!

Did you know? Leaner cuts of steak are lower in total calories and saturated fat. Leaner cuts include chuck shoulder, eye of round roast, flank steak, sirloin tip, top round, tri-tip, bottom round, and top sirloin steak… to name a few! Of course, grass-fed beef is higher in omega-3, too.

For this meal prep, I used tri-tip, which is probably my favorite steak. I marinated it for an hour using Worcestershire sauce, balsamic vinegar, and coconut aminos (can use soy or tamarind sauce). For extra flavor, I also added dijon mustard, granulated garlic, onion powder, black pepper, and kosher salt. The salt really helps pull the flavors into the meat, but is option if you’re on a low-sodium diet.

I also added a little avocado oil to help the steak retain moisture and smooth out sharp, acidic flavors from the Worcestershire and balsamic. Since there was oil in the marinade, I didn’t see the need to add any to the pan. I simply heated my well-seasoned cast iron pan over medium-high heat, then cooked the steaks for about 4-5 minutes per side for medium rare. Be sure to let the steaks “rest” before slicing! Simply let them sit for 10-15 minutes, and they won’t lose as much juice.

For the potatoes, I used an organic baby potato medley with gold, red, and purple potatoes! I halved or quartered the largest potatoes, then tossed them in avocado oil with a little black pepper, kosher salt, and rosemary. Then, I roasted them at 400 degrees F for 40-45 minutes or so.

For the asparagus, I simply trimmed the fresh stalks (I find the mid-sized stalks are the tastiest), and tossed them with avocado oil, black pepper, kosher salt, and grated parmesan. You can use vegan parmesan for a dairy-free version! The asparagus I also roasted at 400 degrees F, but only for about 15-20 minutes.

This whole meal only requires about an hour of prep time, and you get a steak house quality meal that will keep in the fridge up to a week in an airtight container!

Here’s the printable recipe for this Steak & Potatoes Meal Prep. I hope you’ll rate and comment below if you try it 😉

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5 from 1 vote

Steak & Potatoes Meal Prep

This Steak & Potatoes Meal Prep has the perfect flavor from the marinade, without overpowering the steak itself. Delicious with asparagus and potatoes!
Course Main Course
Prep Time 15 minutes
Cook Time 45 minutes
Servings 6 servings
Calories 399kcal
Author Sarah Wilkins, No Excuses Nutrition


Marinated steak:

  • 1 ½ lb. lean tri-tip steak raw
  • 1 ½ tbsp. avocado oil
  • 3 tbsp. coconut aminos or soy or tamari sauce
  • 3 tbsp. Worcestershire sauce
  • 3 tbsp. balsamic vinegar
  • 2 tsp. dijon mustard
  • ¾ tsp. granulated garlic or 3 garlic cloves
  • ¾ tsp. onion powder
  • ¾ tsp. black pepper
  • ½ tsp. salt optional

Rosemary potatoes:

  • 1 ½ lb. baby potatoes halved
  • 1 ½ tbsp. avocado oil
  • ¼ tsp. dried rosemary
  • ¼ tsp. black pepper
  • ¼ tsp. salt optional

Parmesan asparagus:

  • 1 ½ lb. fresh asparagus trimmed
  • 1 tbsp. avocado oil
  • 2 tbsp. grated parmesan cheese can use dairy-free
  • ¼ tsp. black pepper
  • ¼ tsp. salt optional


For the steak:

  • Combine ingredients for steak marinade. Add steaks and let sit, covered, at room temperature, for half an hour to two hours.
  • Preheat a cast iron skillet or fry pan over medium-high heat. Cook steaks 4-5 minutes per side for medium-rare. Let steaks rest for 10-15 minutes before slicing

For the potatoes:

  • Preheat oven to 400 degrees F.
  • Wash baby potatoes and halve or quarter larger potatoes.
  • Toss with avocado oil and spices.
  • Spread out potatoes on a large baking sheet (I line mine with parchment for easier cleanup) and roast 40-45 minutes.

For the asparagus:

  • Preheat oven to 400 degrees F.
  • Wash and trim fresh asparagus.
  • Toss with avocado oil, parmesan, pepper, and salt.
  • Spread out asparagus on a large baking sheet (I line mine with parchment for easier cleanup) and roast 15-20 minutes.
  • Divide steak, potatoes, and asparagus evenly between six plates or meal prep containers. Enjoy!
  • Leftovers will keep in fridge in an airtight container up to one week.


Calories (per meal): 399cal, Fat: 18.9g, Sat fat: 4.7g, Carbs: 31g, Fiber: 5g, Sugar: 6g, Protein: 29g, Sodium: 530mg
Calories (per 3 oz. serving of steak): 227cal, Fat: 12.3g, Sat fat: 3.6g, Carbs: 5g, Fiber: 0g, Sugar: 3g, Protein: 24g, Sodium: 369mg
Calories (per 3 oz. serving of potatoes): 119cal, Fat: 3.5g, Sat fat: 0.4g, Carbs: 21g, Fiber: 3g, Sugar: 1g, Protein: 2g, Sodium: 53mg
Calories (per 3 oz. serving of asparagus): 53cal, Fat: 3.1g, Sat fat: 0.7g, Carbs: 5g, Fiber: 2g, Sugar: 2g, Protein: 3g, Sodium: 108mg

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