Protein-Packed Steak & Sweet Potato Meal Prep (Bulking Friendly) – Simple, Satisfying, and Ready for the Week

This steak and sweet potato meal prep hits that sweet spot: big flavor, big portions, and macros that support muscle gain. It’s straightforward to cook, easy to scale, and reheats well without going soggy. You’ll get a balanced mix of protein, complex carbs, and healthy fats, plus a punch of micronutrients.

Whether you’re pushing up the scale or just want a filling lunch you’ll look forward to, this one does the job.

What Makes This Special

• High-protein and calorie-dense: Perfect for bulking without resorting to shakes alone.
• Simple ingredients: Steak, sweet potatoes, and a few pantry staples create a complete meal.
• Batch-friendly: Cook once, portion four to five meals, and you’re set for the week.
• Customizable: Adjust cuts of steak, seasonings, and sides to match your taste and macros.
• Great texture after reheating: Roasted sweet potatoes and pan-seared steak keep their bite.

What You’ll Need

• 2 to 2.5 lb (900–1,100 g) steak (sirloin, flank, or ribeye for higher calories)
• 4 large sweet potatoes (about 3.5–4 lb / 1.6–1.8 kg), peeled if you like
• 1 large red onion, sliced (optional but adds sweetness)
• 2 bell peppers, sliced (optional for extra color and vitamin C)
• 2–3 tbsp olive oil or avocado oil
• 1 tbsp butter (optional, for finishing the steak)
• 2 tsp smoked paprika
• 2 tsp garlic powder
• 1.5 tsp onion powder
• 1–2 tsp chili powder or cayenne (optional heat)
• 1–2 tsp dried thyme or rosemary
• Kosher salt and black pepper
• Lemon wedges (optional, for a fresh finish)
• Fresh parsley or chives, chopped (optional garnish)

Step-by-Step Instructions

1. Preheat and prep: Heat your oven to 425°F (220°C). Line two sheet pans with parchment.
2. Cut the sweet potatoes: Dice into 1-inch cubes for even roasting. Thinner wedges cook faster if you’re in a rush.
3. Season the veg: Toss sweet potatoes, onions, and peppers with 1–2 tbsp oil, smoked paprika, garlic powder, salt, and pepper.

   Spread evenly on pans.

4. Roast: Bake 25–35 minutes, flipping halfway, until edges are caramelized and centers are tender.
5. Pat steak dry: While the veg roasts, blot the steak with paper towels. Season both sides generously with salt, pepper, onion powder, and thyme or rosemary.
6. Sear the steak: Heat a large skillet over medium-high. Add 1 tbsp oil.

   Sear 2–4 minutes per side for medium-rare (time varies by thickness). Add butter in the final minute and baste.

7. Rest and slice: Transfer steak to a plate and rest 8–10 minutes. Slice against the grain into strips.
8. Optional boost: Squeeze lemon over the steak and sprinkle with parsley for brightness.
9. Portion: Divide roasted sweet potatoes and veggies among 4–5 meal prep containers.

   Top with sliced steak.

10. Cool, then store: Let containers cool uncovered 15–20 minutes before sealing and refrigerating.

Keeping It Fresh

• Storage: Refrigerate up to 4 days. For longer, freeze steak and potatoes separately for up to 2 months.
• Reheating: Microwave 90 seconds to 2 minutes, stirring halfway. For best texture, reheat steak and potatoes in a hot skillet with a splash of water or broth.
• Avoid sogginess: Let food cool before sealing.

  Use vented lids or crack the lid while reheating.

• Sauce on the side: Pack chimichurri, hot sauce, or yogurt-garlic sauce separately to keep flavors fresh.

Health Benefits

• Protein for growth: Steak provides complete protein and creatine, supporting strength and muscle repair.
• Quality carbs: Sweet potatoes deliver complex carbs and fiber for steady energy and better training sessions.
• Micronutrients: You’ll get iron, zinc, B vitamins from beef; beta-carotene, potassium, and vitamin C from the potatoes and peppers.
• Healthy fats: Olive oil supports hormone production and nutrient absorption—key for bulking.

Pitfalls to Watch Out For

• Overcooking the steak: It dries out fast when reheated. Aim for medium-rare to medium during the initial cook.
• Crowding the pan: Overloaded sheet pans steam instead of roast. Use two pans or roast in batches.
• Skipping the rest: Cutting steak too soon loses juices.

  Rest at least 8 minutes.

• Inconsistent sizing: Uneven potato chunks cook unevenly. Keep pieces similar for the best texture.

Variations You Can Try

• Higher-calorie version: Choose ribeye, add an extra tbsp of oil, and add avocado slices at serving.
• Lean cut swap: Use top sirloin or flank to reduce fat while keeping protein high.
• Spice route: Try Cajun seasoning, harissa, or chipotle-lime for a new flavor profile.
• Add greens: Toss roasted broccoli or sautéed spinach into each container for more volume and fiber.
• Carb switch: Sub white rice or quinoa if you want faster-digesting carbs around training.
• Sauce ideas: Chimichurri, garlic-herb yogurt, or a honey-mustard drizzle for sweetness.

FAQ

How many meals does this make?

Expect 4–5 hearty servings, depending on your portion sizes. For a bulk, aim for roughly 6–8 oz cooked steak and 10–12 oz cooked sweet potatoes per container.

Can I grill the steak instead?

Yes.

Grill over high heat 2–4 minutes per side, then rest and slice. Grilling adds a great char and keeps the kitchen cool.

What’s a good budget-friendly cut?

Top sirloin, flank, or flat iron give strong flavor without the ribeye price. Marinate flank for 1–2 hours if you want extra tenderness.

How do I hit higher calories without changing flavor?

Add an extra tablespoon of olive oil across the pans, include a small knob of butter when reheating, or add a side of nuts or avocado.

Can I make it spicy?

Absolutely.

Add cayenne, chili flakes, or a drizzle of hot sauce after reheating. Chipotle powder also pairs perfectly with sweet potato.

Is this meal good post-workout?

Yes. It has fast-access protein and quality carbs to support recovery.

If you train late, keep portions lighter or choose a leaner cut.

In Conclusion

This Protein-Packed Steak & Sweet Potato Meal Prep is simple, filling, and built for growth. It’s easy to cook in bulk, holds up well in the fridge, and tastes great all week. Customize the cut, spices, and sides to fit your goals, then enjoy the consistency that fuels progress.

Protein-Packed Steak & Sweet Potato Meal Prep (Bulking Friendly) - Simple, Satisfying, and Ready for the Week

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings 4 servings

Ingredients

  

• 2 to 2.5 lb (900–1,100 g) steak (sirloin, flank, or ribeye for higher calories)
• 4 large sweet potatoes (about 3.5–4 lb / 1.6–1.8 kg), peeled if you like
• 1 large red onion, sliced (optional but adds sweetness)
• 2 bell peppers, sliced (optional for extra color and vitamin C)
• 2–3 tbsp olive oil or avocado oil
• 1 tbsp butter (optional, for finishing the steak)
• 2 tsp smoked paprika
• 2 tsp garlic powder
• 1.5 tsp onion powder
• 1–2 tsp chili powder or cayenne (optional heat)
• 1–2 tsp dried thyme or rosemary
• Kosher salt and black pepper
• Lemon wedges (optional, for a fresh finish)
• Fresh parsley or chives, chopped (optional garnish)

Instructions

 

• Preheat and prep: Heat your oven to 425°F (220°C). Line two sheet pans with parchment.
• Cut the sweet potatoes: Dice into 1-inch cubes for even roasting. Thinner wedges cook faster if you’re in a rush.
• Season the veg: Toss sweet potatoes, onions, and peppers with 1–2 tbsp oil, smoked paprika, garlic powder, salt, and pepper.Spread evenly on pans.
• Roast: Bake 25–35 minutes, flipping halfway, until edges are caramelized and centers are tender.
• Pat steak dry: While the veg roasts, blot the steak with paper towels. Season both sides generously with salt, pepper, onion powder, and thyme or rosemary.
• Sear the steak: Heat a large skillet over medium-high. Add 1 tbsp oil.Sear 2–4 minutes per side for medium-rare (time varies by thickness). Add butter in the final minute and baste.
• Rest and slice: Transfer steak to a plate and rest 8–10 minutes. Slice against the grain into strips.
• Optional boost: Squeeze lemon over the steak and sprinkle with parsley for brightness.
• Portion: Divide roasted sweet potatoes and veggies among 4–5 meal prep containers.Top with sliced steak.
• Cool, then store: Let containers cool uncovered 15–20 minutes before sealing and refrigerating.