Steak, Eggs & Avocado Power Plate

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Steak, Eggs & Avocado Power Plate

A hearty, nutrient-dense breakfast or brunch designed to keep you energized, satisfied, and focused for hours.

 Time & Servings

  • Prep time: 5 minutes
  • Cook time: 15 minutes
  • Servings: 1

 Ingredients

The Protein

  • 6 oz sirloin or ribeye steak (room temperature)
  • 2 large eggs
  • 1 tbsp butter or ghee
  • Salt & coarse black pepper (to taste)

The Sides

  • ½ large avocado (sliced or fanned)
  • ½ cup cherry tomatoes
  • 1 cup fresh spinach

 Instructions

1. Cook the Steak

  • Pat the steak dry and season generously with salt and pepper.
  • Heat a skillet (preferably cast iron) over medium-high heat.
  • Add a little butter or oil.
  • Cook steak for:
    • 3–4 minutes per side (medium-rare)
    • Adjust time based on your preferred doneness.
  • Remove from pan and let rest for 5 minutes.

2. Cook the Eggs

  • In the same pan, reduce heat to medium.
  • Add butter or ghee.
  • Crack in the eggs and cook to your preference:
    • Sunny-side up, fried, or over-easy.

3. Prepare the Vegetables

  • Spinach:
    • Add to the pan and sauté for 1–2 minutes until wilted.
  • Cherry tomatoes:
    • Add to pan and cook until slightly blistered (3–4 minutes).

4. Assemble the Plate

  • Slice the rested steak.
  • Arrange steak, eggs, avocado slices, spinach, and tomatoes on a plate.
  • Optionally sprinkle a little extra salt and pepper or drizzle olive oil.

Nutritional Information (Approx.)

  • Calories: 600–750 kcal
  • Protein: 40–50g
  • Fat: 40–50g
  • Carbohydrates: 10–15g
  • Fiber: 6–8g

 Benefits

  • High protein: Supports muscle repair and long-lasting satiety.
  • Healthy fats: Avocado provides heart-healthy monounsaturated fats.
  • Low carb: Great for balanced or keto-style eating.
  • Micronutrient-rich: Packed with iron, B vitamins, potassium, and antioxidants.

 Tips & Variations

  • Use a meat thermometer:
    • 130°F (54°C) = medium-rare
    • 140°F (60°C) = medium
  • Add chili flakes or hot sauce for heat.
  • Swap spinach with kale or mushrooms.
  • Add a squeeze of lemon over avocado for brightness.
  • Try grilled steak instead of pan-seared for a smoky flavor.

 Notes

  • Letting the steak rest is essential for juicy results.
  • Room-temperature steak cooks more evenly.
  • Use a heavy pan for a better sear.

 Q&A

Q: Can I meal prep this?
A: Steak is best fresh, but you can prep veggies ahead. Reheat gently.

Q: What’s the best cut of steak?
A: Ribeye for flavor, sirloin for a leaner option.

Q: Can I make it dairy-free?
A: Yes—use olive oil instead of butter or ghee.

Q: Is this good for weight loss?
A: Yes, due to high protein and satiety, but portion control matters.

Q: Can I add carbs?
A: Absolutely—toast, sweet potatoes, or quinoa pair well.

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