High Protein Meal Prep That Tastes Restaurant Quality

Ingredients

• 1 piece Brown or Yellow Onion (peeled and thinly sliced half‑moon)
• 350 g Mushrooms (baby portabella or white button, thinly sliced; wipe with a damp paper towel instead of washing)
• 4 cloves Garlic Cloves (crushed with side of knife then roughly chopped)
• 15 g Flat Leaf Parsley (small handful, roughly chopped; used as garnish)
• 900 g Rum Steak (or other lean cut) (trimmed of excess fat, sliced thin against the grain; chill 30 min before slicing for easier cutting)
• 2 tsp All-Purpose Flour (coats the beef for a light crust)
• to taste Salt
• to taste Cracked Black Pepper
• 1 tbsp Olive Oil (for searing the beef)
• 1 tbsp Unsalted Butter (adds richness to the onion‑mushroom mixture)
• 1.5 tsp Sweet Paprika (adds color and flavor; do not overcook)
• 250 ml Beef Stock (deglazes the pan and forms the sauce base)
• 2 tsp Worcestershire Sauce
• 1 tsp Dijon Mustard
• 125 g Light Sour Cream (added off the heat to keep sauce smooth)
• 350 g Pasta (penne or any shape) (cook 2 minutes less than package directions for al‑dente texture)

Instructions

1. Boil Water for Pasta

   Fill a large pot with water, place over high heat, and bring to a rolling boil.

   Time: PT5M

2. Prepare the Onion

   Trim both ends off the onion, slice it in half, peel, then thinly slice into half‑moon strips.

   Time: PT3M

3. Slice the Mushrooms

   Wipe mushrooms with a dry paper towel or brush, then thinly slice (or quarter) so all pieces are uniform.

   Time: PT3M

4. Prep Garlic and Parsley

   Crush the garlic cloves with the side of the knife, roughly chop, and roughly chop the flat‑leaf parsley.

   Time: PT2M

5. Slice the Steak

   Trim excess fat from the steak, then slice thinly against the grain. For easier cutting, place the steak in the freezer for about 30 minutes beforehand.

   Time: PT4M

6. Coat Beef with Flour and Season

   Place the sliced beef in a mixing bowl, add 2 tsp flour, a pinch of salt and cracked black pepper, and toss with clean hands until each piece is lightly coated.

   Time: PT2M

7. Cook the Pasta

   Add 350 g pasta to the boiling water, season with salt, and cook 2 minutes less than the package directions (about 8 minutes total).

   Time: PT8M

   Temperature: 100°C

8. Drain Pasta

   Pour the pasta through a colander, let it drain, and set aside while you finish the sauce.

   Time: PT2M

9. Sear the Beef

   Heat 1 tbsp olive oil in the large skillet over medium‑high heat. Working in batches, add a handful of beef strips and sear 1–2 minutes per side until golden brown. Transfer to a plate and repeat until all beef is browned.

   Time: PT6M

10. Sauté Onions and Mushrooms

    In the same skillet, add 1 tbsp unsalted butter, then add the sliced onions and mushrooms. Cook, stirring occasionally, for 6–8 minutes until softened and golden.

    Time: PT8M

11. Add Garlic and Paprika

    Stir in the chopped garlic and 1.5 tsp sweet paprika, mixing for about 30 seconds.

    Time: PT1M

12. Deglaze and Reduce

    Pour in 250 ml beef stock, scraping the browned bits from the pan. Bring to a simmer and let reduce for about 5 minutes.

    Time: PT5M

13. Finish the Sauce

    Turn heat to low, stir in 2 tsp Worcestershire sauce, 1 tsp Dijon mustard, and 125 g light sour cream. Return the seared beef (and any juices) to the pan and toss until everything is evenly coated.

    Time: PT3M

14. Final Seasoning and Garnish

    Taste and adjust salt and pepper as needed, then stir in the chopped parsley for freshness.

    Time: PT2M

15. Portion and Cool

    Divide the beef stroganoff and pasta into five 750 ml meal‑prep containers, spreading the sauce evenly. Let the containers cool for 15–20 minutes before sealing.

    Time: PT20M

Nutrition Facts

Calories

520

Protein

35 g

Carbohydrates

45 g

Fat

15 g

Fiber

3 g

Ingredient Substitutions

• Instead of Brown or Yellow Onion: shallot
• Instead of Mushrooms: cremini mushrooms, shiitake mushrooms
• Instead of Garlic Cloves: garlic paste (1 tsp)
• Instead of Flat Leaf Parsley: fresh cilantro, dried parsley
• Instead of Rum Steak (or other lean cut): sirloin steak, flank steak, top round
• Instead of All-Purpose Flour: cornstarch, potato starch
• Instead of Olive Oil: canola oil
• Instead of Unsalted Butter: ghee
• Instead of Sweet Paprika: smoked paprika (use half amount)
• Instead of Beef Stock: vegetable stock, chicken stock
• Instead of Worcestershire Sauce: soy sauce (1 tsp)
• Instead of Dijon Mustard: whole grain mustard
• Instead of Light Sour Cream: Greek yogurt (same amount)
• Instead of Pasta (penne or any shape): fusilli, farfalle

Equipment Needed

• Large Pot
• Mixing Bowl
• Colander
• Large Skillet or Sauté Pan
• Cutting Board
• Chef's Knife
• Measuring Spoons
• Measuring Cup
• Tongs or Spatula
• Meal‑Prep Containers (5 × 750 ml)

Critical Steps — Do Not Skip

• Searing the beef in batches without crowding the pan
• Cooking onions and mushrooms until they turn soft and golden
• Adding sweet paprika briefly to avoid burning
• Incorporating sour cream off the heat to keep the sauce smooth
• Cooling the containers before sealing to prevent sogginess

Chef Tips from the Video

• Freeze the steak for 30 minutes before slicing; it firms up and yields uniform strips.
• Use a high‑quality beef stock for deeper flavor; homemade stock works best.
• Finish the dish with a sprinkle of fresh parsley for color and a fresh bite.
• If you like extra richness, add a splash of heavy cream together with the sour cream.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers

Freezer: Up to 3 months; thaw overnight before reheating

Room temperature: Do not store at room temperature; refrigerate within 2 hours

Make-Ahead Tips

• Cool the stroganoff completely before sealing containers to avoid condensation.
• Reheat in the microwave or a skillet with a splash of beef stock to restore sauce consistency.
• Portion the pasta separately if you prefer a dryer texture when reheated.

Frequently Asked Questions