Steak and Eggs
Pan-seared sirloin steak with sunny-side-up eggs, roasted potatoes, and fresh arugula. The ultimate brunch.
Pan-seared sirloin steak with sunny-side-up eggs, roasted potatoes, and fresh arugula. The ultimate brunch.
Per serving · Adjust servings below to scale ingredients
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Season steaks generously. Sear in hot oil 3-4 min per side. Add butter, garlic, rosemary — baste.
Rest 5 minutes, then slice.
Fry eggs sunny-side-up in the same pan.
Plate steak with eggs, roasted potatoes, and arugula.
Season eggs with salt, pepper, and a drizzle of the pan juices.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
Each serving of Steak and Eggs delivers 42g of protein at 520 calories — that's 12 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 32% of total calories in this dish. The 22g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 30g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
For meal prep, treat the steak and eggs separately. Cooked steak stores well — refrigerate sliced steak in an airtight container for up to 3 days and reheat in a hot pan with a little butter for 2–3 minutes. Eggs, however, are best fried fresh: they take under 5 minutes and the texture is significantly better. For weekday mornings, slice a batch of steak on the weekend, then add a fresh fried egg each time you serve. Roasted potatoes can also be batch-cooked and reheated in the oven or air fryer at 200 °C for 10 minutes.
Season and dry-brine the steak in the fridge (uncovered on a rack) up to 24 hours ahead for better crust. Sear and rest just before serving — steak reheats poorly.
Ribeye has the most flavor, sirloin is leaner. For thin-slicing, flank or skirt steak work great. Freeze the steak for 20 minutes first for easier thin slicing.
Pat the steak completely dry before cooking — surface moisture is the enemy of a crust. Use a cast-iron pan and preheat it 3-4 minutes until smoking hot. Add oil, then steak. Don't move it until it releases naturally (about 2-3 min).
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
