Purpose
Designed as your only meal of the day, this version delivers high protein, healthy fats, sufficient calories, and enough calcium.
Ingredients
Steak
- 450g steak (ribeye, sirloin, or striploin)
- Salt
- Pepper
- 1 tbsp oil
Mashed Potatoes with Cheese
- 3 medium potatoes, peeled and cubed
- 2 tbsp butter
- ¼ cup whole milk
- 100g shredded cheddar (or hard cheese like gouda or parmesan)
- Salt
Instructions
- Steak
- Let steak sit at room temperature for 30 minutes
- Season generously with salt and pepper
- Heat pan to medium-high, add oil
- Sear steak 3–5 minutes per side (depending on thickness)
- Let rest for 5–10 minutes before slicing
- Mashed Potatoes
- Boil potatoes in salted water until fork-tender (15–20 minutes)
- Drain water, mash with butter and milk
- While still hot, mix in shredded cheese until melted and creamy
- Salt to taste
- Serve
- Slice the steak
- Plate beside a large serving of cheesy mashed potatoes
Nutrition Estimate (Approximate)
- Protein: ~90–100g
- Calcium: ~1,000–1,200 mg
- Calories: ~1,000–1,200 depending on fat content of meat and cheese
- Carbs: ~50–70g from potatoes
- Fats: Moderate to high depending on cut and butter/cheese
This one meal will meet your protein and calcium needs and provide solid energy. Consider hydration and micronutrients from other sources (like water with lemon or a supplement) to round out the day.
