Meal Prep Mastery: 7-Day Whole Food Weight Loss Plan with Steak, Eggs & More
- hellabombshella
- Sep 7
- 4 min read
Are you trying to eat clean, save time, and lose weight on a budget? Want to prep hearty meals that don’t require strange ingredients or endless hours in the kitchen? This simple, whole food-based meal prep plan is for you.
With a focus on high-protein, nutrient-dense ingredients, this 7-day plan centers around some of the best whole foods you can eat: steak, eggs, vegetables, and rice. Designed to be cost-effective, weight-loss-friendly, and incredibly satisfying, this plan helps you stay full, burn fat, and stay energized without sacrificing flavor.
Let’s dive into the plan, prep strategy, and a sample menu that will transform your weekly meals.
Why These Ingredients?
This plan uses 9 powerhouse ingredients:
Steak – High in protein, iron, B12, and satisfying fats. Great for muscle preservation and satiety.
Eggs – A complete protein with essential nutrients like choline and vitamin D.
Eggplant – Low-carb veggie that adds volume and fiber.
Frozen Mixed Veggies – Budget-friendly and versatile source of fiber and micronutrients.
Green Beans – High in fiber and antioxidants.
Ground Beef – Affordable and high in protein and fats.
Whole Chicken – Versatile and budget-friendly, giving you meat and bones for broth.
Rice – Easy-to-digest carb source that pairs well with all proteins.
Butter, Olive Oil, Salt – For cooking, flavor, and healthy fats.
This mix supports balanced blood sugar, healthy digestion, hormone balance, and weight loss.
Weekly Prep Overview
Prep Time: 1–2 hours once per week Storage Needs: Food storage containers, foil, zip-top bags
Grocery List (7 Days)
Steak (sirloin, chuck, or ribeye): 2–3 lbs
Ground Beef (80/20): 2 lbs
Whole Chicken: 1 (3-4 lbs)
Eggs: 2–3 dozen
Eggplant: 2 medium
Frozen Mixed Veggies: 2–3 lb bag
Green Beans: 1–2 lbs (fresh or frozen)
Rice: 3 cups uncooked (makes ~6 cups cooked)
Olive Oil or Butter: as needed
Salt, pepper, optional herbs and spices
Cooking Instructions:
Whole Chicken: Roast in the oven at 375°F for 1.5 hours with salt, pepper, garlic. Cool and shred.
Steak: Season and sear steaks in batches. Cook to medium rare for best reheating texture.
Ground Beef: Brown in a skillet with salt and optional paprika or garlic powder.
Eggplant: Slice, salt, and roast or sauté with olive oil.
Frozen Mixed Veggies & Green Beans: Steam or sauté lightly with butter or oil.
Rice: Cook in a rice cooker or pot. Use broth for added flavor.
Eggs: Hard-boil a dozen. Optionally pre-scramble a batch or cook fresh daily.
Portion everything into labeled containers. Store cooked meat and eggs in the fridge for up to 4 days; freeze extras for the second half of the week.
7-Day Sample Meal Plan
Daily Format: 2-3 Meals Per Day Calories: 1,400–1,600 Protein: 120–150g Carbs: 50–100g Fat: 60–80g
Day 1
Breakfast: 2 hard-boiled eggs + roasted eggplant
Lunch: Grilled steak (6 oz) + 1/2 cup rice + green beans
Dinner: Ground beef stir-fry with frozen veggies + 1 fried egg
Day 2
Breakfast: Scrambled eggs (2) + eggplant
Lunch: Shredded chicken + 1/2 cup rice + mixed veggies
Dinner: Sautéed steak strips with green beans
Day 3
Breakfast: 2 hard-boiled eggs + green beans
Lunch: Ground beef + 1/2 cup rice + veggies
Dinner: Chicken plate + roasted eggplant
Day 4
Breakfast: Scrambled eggs + eggplant
Lunch: Steak with rice and veggies
Dinner: Ground beef bowl with green beans
Day 5
Breakfast: Fried eggs in butter + eggplant
Lunch: Chicken with rice + green beans
Dinner: Steak + veggie medley
Day 6
Breakfast: 2 hard-boiled eggs + roasted eggplant
Lunch: Ground beef with 1/2 cup rice + veggies
Dinner: Chicken + green beans
Day 7
Breakfast: Scrambled eggs + eggplant
Lunch: Steak + rice + green beans
Dinner: Ground beef + roasted eggplant + veggie blend
Storage & Reheating Tips
Keep rice and vegetables separate for better texture.
Reheat steak gently to avoid drying it out.
Use microwave-safe glass containers for quick meals.
Freeze portions of chicken, beef, or steak if not eaten within 4 days.
Customization Ideas
Low-Carb? Reduce or skip rice.
More Volume? Add leafy greens, cabbage, or mushrooms.
Extra Flavor? Use hot sauce, mustard, or carnivore-friendly spice blends.
Budget Tip: Swap steak with more ground beef or chicken thighs.
Final Thoughts
Meal prepping with real, whole foods doesn’t have to be complicated. With a handful of nourishing, affordable ingredients like steak, eggs, and veggies, you can create delicious, fat-burning meals all week long. This plan helps you take control of your health, stick to your goals, and make better food choices without relying on takeout or pre-packaged diet meals.
You don’t need to count every calorie. You just need consistency, good ingredients, and a system that works for you. Try this plan for a week and see how much easier eating well can be.
Want a printable version of this plan, plus a shopping list and prep checklist? Stay tuned for the downloadable PDF version coming soon!
Ready to take control of your health? Bookmark this plan and start prepping smarter, not harder.
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