Calories: 2112 kcal
Macros: 158g Protein, 70g Carb & 139g Fat
Easy. Quick. Nutrient Packed. Happiness on a Plate! And, perfect for those doing Intermittent Fasting, OMAD (One Meal A Day), bulking, or those who generally prefer to reserve most of their calories for a big happy evening meal.
This is the same meal as Steve’s Steak & Eggs (OMAD), but cranked up another notch! It’s extra special, with a bigger, juicier and higher quality grass-fed 21-day aged British Ribeye Steak, as well as a serving of nutrient-packed Beef Bone Marrow.
You will be hard pushed to beat this plate for nutrient density, and your tastes buds know it! The succulent juicy Ribeye Steak with a Prawn surf and turf vibe – always a winner. Then you have the yumminess of grilled Halloumi, the undeniable satisfaction of fried eggs, and the taste explosion of earthy Chestnut Mushrooms combined with grilled Baby Heirloom Plum Tomatoes and Onions. The Bone Marrow offers succulent and creamy deliciousness, as well as being so good for you. Oh, and don’t forget the richness of the Paté and a little Coriander Basmati Rice for some evening carbs. This… is… my…. happy place. 😋
What I love about this meal is that it’s cooked up in a flash from fresh ingredients and very little effort – using a griddle, frying pan and a microwavable rice steamer. It fits perfectly into a low carb lifestyle which favours carbs and backloading nutrition into the evenings. With smart daytime choices, it is perfect for people who train hard, want lean gains, and wish to minimise productivity losses in the day due to food/eating. That is why the cheaper and slightly smaller Steve’s Steak & Eggs (OMAD) is my staple 4x a week! 😋
Cooking Time: 20mins
- Ribeye Steak – 330g / 11.5oz
- Free Range Eggs – 3x Large
- Prawns – 150g (pack)
- Halloumi – 125g (half pack)
- Chicken Liver Paté – 25g
- Chestnut Mushrooms – 30g
- Heirloom Baby Plum Tomatoes – 6x
- Red Onions – 20g diced
- Basmati Rice – 70g dry
- Grass Fed Butter – 20g (for Mushrooms, eggs and rice)
- Beef Bone Marrow – ~25g (contents of small halved bone)
- Flavours and seasoning – Coriander (½ tsp, for rice), Paprika (½ teaspoon, for prawns) and Rock Salt
- Grass-fed Beef is one of the most nutritious and complete foods you can eat, and is a great source of protein, Creatine and Carnosine, both very supportive to having developing and maintaining a lean physique and brain function. It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health, such as Niacin, B12, B6, Iron, Zinc and Selenium. Grass-fed beef is even more nutritious than grain-fed, containing plenty of heart healthy Omega-3s, the fatty acid CLA, along with more Vitamins A and E.
- Eggs are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
- Liver (generally) – no single food contains the same variety or amount of nutrients as liver, and it is shown that eating foods that are high in nutrients but low in calories reduce hunger. Liver is high in protein, low in fat and contains incredible amounts of bioavailable Vitamin B12, Vitamin, Copper and Riboflavin (B2). Liver also contains a good amount of Folate (B9), and Choline. All of this amounts to a superfood that helps with the formation of DNA and red blood cells, healthy brain function, healthy vision, immune function, reproduction, cell growth, regulating energy production and brain development.
- Halloumi (Goats Cheese) – Goats cheeses are more digestion friendly and look uncannily similar at a DNA level to human milk, plus contain next to no lactose. Packed with healthy saturated fats, a good serving of protein, and a high amount of calcium and sodium – Halloumi is a healthy and nutritious cheese, but should be eaten in moderation due to calorie density.
- Prawns are even lower in calories and fat than chicken yet with much more protein, and therefore a great lean protein source. The are rich in Omega 3 oils that assist with reduced risk of heart issues and are anti-inflammatory. Prawns are an excellent source of vitamins including iodine which is essential for thyroid gland function, Iron and Zinc. They are especially rich in Niacin, essential for a healthy skin and for the release of energy in the body.
- Bone Marrow is one of the best sources of collagen, needed to promote healthy skin and joints. It is also a rich source of Glycine, that supports the bodies internal antioxidant and anti-inflammatory status. Whilst rich in fat and calories, the portion sizes are generally very small, yet you get a nice amount of essential B12 and Riboflavin.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- Onions are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- Tomatoes are the major dietary source of the antioxidant lycopene. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
- White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Great for getting in easily digested carbs and calories.
- Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
- Coriander is known all over the world for its medicinal properties. It is a great source of potassium, iron, vitamins A, K, and C, folic acid, magnesium, and calcium. Coriander Seeds have antiseptic properties, can help regulate blood sugar levels and have antioxidant properties and dietary fibre to support better digestion.
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