I only make high protein meal preps
I only make high protein meal preps is a medium American recipe that serves 8. 636 calories per serving. Recipe by Cookingforgains on YouTube.
Prep: 12 min | Cook: 31 min | Total: 53 min
Cost: $14.84 total, $1.86 per serving
Ingredients
- 4 pieces Bell Peppers (diced)
- 2 teaspoons Cajun Seasoning (adjust to taste)
- 1 teaspoon Paprika (smoked paprika optional)
- 0.5 teaspoon Black Pepper (freshly ground)
- 3 pounds Shredded Beef Steak (cooked and shredded)
- 2 cups Uncooked Rice (long grain white rice)
- 9.5 ounces Bone Broth (low‑sodium)
- 83 grams Honey (raw honey)
- 60 grams Sriracha (spicy chili sauce)
- 2 tablespoons Cooking Oil (vegetable or canola oil)
Instructions
Dice the peppers
Wash and dice four bell peppers into bite‑size pieces.
Time: PT5M
Sauté peppers with spices
Heat 2 tbsp oil in a large skillet over medium‑high heat. Add diced peppers, 2 tsp Cajun seasoning, 1 tsp paprika, and ½ tsp black pepper. Stir and cook until peppers are softened, about 8 minutes.
Time: PT8M
Temperature: medium‑high
Cook shredded beef
Add the shredded beef steak to the skillet. Toss to combine with the seasoned peppers and continue cooking for another 8 minutes, allowing the beef to heat through and absorb flavors.
Time: PT8M
Temperature: medium‑high
Combine rice and broth
Pour 9.5 oz bone broth into the skillet, then add 2 cups uncooked rice. Stir briefly, cover with a lid, reduce heat to low, and simmer until rice is tender and liquid is absorbed, about 15 minutes.
Time: PT15M
Temperature: low
Mix honey‑Sriracha sauce
In a small mixing bowl, combine 83 g honey with 60 g Sriracha sauce. Whisk until smooth.
Time: PT3M
Assemble meal prep containers
Divide the beef‑rice mixture evenly among eight meal‑prep containers (about 1 cup each). Drizzle each portion with the honey‑Sriracha sauce or keep the sauce on the side.
Time: PT5M
Cool and store
Allow containers to reach room temperature (about 10 minutes), then refrigerate. The meals keep for up to 4 days, or freeze for up to 2 months.
Time: PT5M
Nutrition Facts
- Calories
- 636
- Protein
- 34 g
- Carbohydrates
- 46 g
- Fat
- 19 g
- Fiber
- 1 g
Dietary info: High‑protein, Gluten‑free, Dairy‑free, Nut‑free
Allergens: Honey
Ingredient Substitutions
- Instead of Bell Peppers: any color bell peppers, poblano peppers
- Instead of Cajun Seasoning: chili powder, Creole seasoning
- Instead of Paprika: smoked paprika, regular paprika
- Instead of Black Pepper: white pepper
- Instead of Shredded Beef Steak: shredded chicken, ground beef
- Instead of Uncooked Rice: brown rice, quinoa
- Instead of Bone Broth: vegetable broth, water
- Instead of Honey: maple syrup, agave nectar
- Instead of Sriracha: chili garlic sauce, hot sauce
- Instead of Cooking Oil: olive oil, avocado oil
Equipment Needed
- Cutting Board
- Chef's Knife
- Large Skillet
- Saucepan with Lid
- Measuring Cups
- Kitchen Scale
- Mixing Bowl
- Wooden Spoon or Spatula
- Meal Prep Containers
Critical Steps — Do Not Skip
- Sauté peppers until softened and lightly caramelized.
- Cook shredded beef until fully heated and flavors meld.
- Simmer rice with bone broth until fully cooked and liquid absorbed.
- Mix honey and Sriracha until a smooth sauce forms.
Chef Tips from the Video
- Use a cast‑iron skillet for a better sear on the beef and peppers.
- Toast the Cajun seasoning briefly before adding the peppers for deeper flavor.
- Let the cooked mixture rest for a few minutes before portioning so the flavors meld.
Troubleshooting
Rice is undercooked or watery.
Add a splash more broth or water, cover, and continue simmering uncovered for 5 minutes until the liquid is absorbed.
Beef turns out dry.
Stir in an extra tablespoon of broth or a drizzle of oil during the final simmer to restore moisture.
Storage
Refrigerator: Up to 4 days in airtight containers.
Freezer: Up to 2 months; thaw in refrigerator before reheating.
Room temperature: Do not store at room temperature; consume within 2 hours if left out.
Make-Ahead Tips
- Cook the beef‑rice mixture a day ahead and store in the refrigerator.
- Prepare the honey‑Sriracha sauce in advance and keep it in a small jar.
- Reheat individual containers in the microwave (2‑3 minutes) or in a skillet.
Frequently Asked Questions
What is the cultural significance and history of Steak Wagules in American high‑protein meal‑prep cuisine?
Steak Wagules is a modern American meal‑prep creation that blends Cajun‑spiced beef with the convenience of rice and a sweet‑spicy sauce. It reflects the growing U.S. trend of high‑protein, ready‑to‑eat dishes designed for busy lifestyles while still offering bold flavors.
What are the traditional regional variations of Steak Wagules in American cuisine?
While Steak Wagules itself is a contemporary recipe, similar dishes appear in Southern Cajun cooking (using blackened seasoning) and in Pacific Northwest meal‑prep circles that swap rice for quinoa or add local vegetables. Variations often adjust the heat level of the Sriracha sauce or replace beef with shredded chicken.
How is Steak Wagules traditionally served in the United States?
In its typical American meal‑prep form, Steak Wagules is portioned into individual containers and stored in the refrigerator for up to four days. It is usually reheated in the microwave or a skillet and served with the honey‑Sriracha drizzle on top or on the side.
What occasions or celebrations is Steak Wagules associated with in American culture?
Steak Wagules isn’t tied to a specific holiday, but it’s popular among fitness enthusiasts, athletes, and busy professionals who need a protein‑rich, portable meal for work, gym, or weekend outings.
What makes Steak Wagules special or unique in American high‑protein cuisine?
The dish combines the bold, smoky flavor of Cajun seasoning with a sweet‑spicy honey‑Sriracha sauce, delivering a balance of heat, sweetness, and savory beef. Its high protein content (about 50 g per serving) and simple prep make it stand out among typical meal‑prep options.
What are the most common mistakes to avoid when making Steak Wagules at home?
Common errors include overcooking the rice, which makes it mushy, and not seasoning the beef enough before adding the broth. Also, lifting the lid too often releases steam, preventing the rice from cooking properly.
Why does this Steak Wagules recipe use bone broth instead of water for cooking the rice?
Bone broth adds depth of flavor, extra protein, and minerals that water lacks, enhancing the overall richness of the dish while keeping it nutritious and satisfying.
Can I make Steak Wagules ahead of time and how should I store it?
Yes, you can prepare the beef‑rice mixture and the honey‑Sriracha sauce up to two days in advance. Store the mixture in airtight containers in the refrigerator and keep the sauce in a separate small jar. Reheat before serving.
What does the YouTube channel Cookingforgains specialize in?
The YouTube channel Cookingforgains focuses on high‑protein, fitness‑friendly recipes, meal‑prep strategies, and practical cooking tips for people looking to build muscle or maintain a healthy lifestyle.
How does the YouTube channel Cookingforgains' approach to American high‑protein cooking differ from other cooking channels?
Cookingforgains emphasizes macro‑balanced meals, quick prep times, and cost‑effective ingredients, whereas many other channels may focus more on gourmet techniques or elaborate plating. The channel’s videos are geared toward efficiency and nutritional goals.
Last updated: September 6, 2026
