High Protein Cajun Steak Meal Prep with Sweet Potato Mash & Lemon Garlic Broccolini
High-protein Cajun steak meal prep with creamy sweet potato mash and lemon-garlic broccolini — packed with flavour, macros, and ideal for muscle gain or fat loss.
Servings: 5 People
Calories: 432kcal
Ingredients
Steak Bites
- 750g (1.6lb) - Lean Steak
- 1 Tbsp (20ml) - Olive Oil
- Cajun Seasoning (Below)
- 1 Tbsp (14g) - Unsalted Butter
- Salt & Pepper
Cajun Seasoning
- 1 Tbsp (8g) - Smoked Paprika
- 1 tsp (4g) - Onion Powder
- 1 tsp (4g) - Garlic Powder
- ½ tsp (0.5g) - Dried Oregano
- ½ tsp (1g) - Chilli Powder
- Salt & Pepper
Sweet Potato Mash
- 800g (1.7lb) - Sweet Potato, Peeled & Chopped
- 1 Tbsp (14g) - Unsalted Butter
- ½ Cup (125ml) - Skim Milk
- Salt & Pepper
Garlic Greens
- 300g (10.5oz) - Broccolini, Green Beans or Kale
- 1 Tbsp (20ml) - Olive Oil
- 2 - Garlic Cloves, Minced
- ¼ - Lemon, Juice
- Salt & Pepper
*Optional Pan Sauce
- ¼ Cup (60ml) - Beef Stock
- 1 tsp (10g) - Dijon Mustard
- 1 tsp (5ml) - Worcestershire Sauce
- 1 tsp (8g) - Unsalted Butter
Instructions
Season the Steak
- Pat steak cubes dry with a paper towel. In a bowl, toss with Cajun seasoning. Set aside while you prepare the mash.
Make the Sweet Potato Mash
- Boil sweet potato in salted water for 15–18 minutes or until tender. Drain well and mash with butter, milk, salt, and pepper until smooth. Add a touch of maple syrup or honey for a subtle sweetness. Keep warm.
Cook the Greens
- Blanch broccolini in boiling water for 2 minutes, then drain. Heat olive oil in a pan, sauté the garlic until fragrant, then toss in the greens. Finish with lemon juice and a pinch of salt.
Sear the Steak Bites
- Heat a large pan over high heat until just smoking. Add steak in batches and sear for 2–3 minutes until golden and slightly charred. Add butter at the end to glaze and toss. Remove from the pan and rest for 5 minutes.
Optional Pan Sauce (for extra flavour)
- Deglaze the pan with beef stock, Dijon, and Worcestershire. Simmer for 1–2 minutes, whisk in butter until glossy. Spoon over steak when serving or portioning.
Assemble or Portion
- Add a scoop of mash to each container. Top with steak bites and garlic greens. Drizzle with the sauce, if using, and garnish with parsley.
Nutrition Guide
Nutrition Facts
Cajun Steak Bites Meal Prep
Serving Size
420 g
Amount per Serving
Calories
432
% Daily Value*
Fat
14.2
g
22
%
Saturated Fat
5
g
31
%
Trans Fat
0.4
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
6.2
g
Cholesterol
102
mg
34
%
Sodium
161.4
mg
7
%
Potassium
1388.5
mg
40
%
Carbohydrates
33.4
g
11
%
Fiber
6.5
g
27
%
Sugar
11
g
12
%
Protein
43
g
86
%
Vitamin A
1190
IU
24
%
Vitamin C
24.3
mg
29
%
Calcium
91.2
mg
9
%
Iron
3.8
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
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The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Store in airtight containers for up to 4 days in the fridge or 3 months in the freezer.
Reheating Instructions
Reheat in the microwave until hot.
For best results, keep the broccolini slightly undercooked during prep — it will reheat perfectly without becoming mushy.
Watch How To Make The Recipe
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