Garlic Butter Steak Bites and Eggs
Seared cubes of steak tossed in garlic butter, two eggs cooked soft alongside, and a plate that lands around 580 calories with 48 grams of protein. Whole-food, steady-burning fuel for the days you want to eat like a grown man and feel level for hours after.
Plate 01 / Finished
Steak and eggs is an old, honest plate. Lifters have eaten it for a hundred years, and not because it’s clever — because it’s whole food that works. When I came off the years of competition dieting and settled into eating for the long haul, this is the kind of meal I came back to. No powders, no tricks. Beef, eggs, butter, garlic. Food my grandfather would recognise.
Cutting the steak into bites is the small change that makes it. You get more seared surface, the garlic butter coats every piece, and it cooks in a couple of minutes flat over real heat. The eggs go in the same pan after, soaking up what the beef left behind. It’s the meal I make on a slow morning or a quiet evening when I want something that sits well and keeps me steady — not a spike of energy and a crash an hour later, just a long, level burn.
I won’t sell you magic. This is simply how I like to eat now: real protein, real fats, cooked properly, nothing pretending to be something it isn’t. Eating steady, whole-food meals like this tends to keep me satisfied and even through the day, and that’s worth a great deal. If that suits how you’re living too, good — pull up a chair. I’ve got you.
01Who it’s for & when to eat it
Steak and eggs is a brilliant whole-food base — high protein, healthy fats, nothing processed. What you add around it sets the calories and the job it does. Here’s how I steer it.
Trim it back
Leaner steak, one egg instead of two, half the butter and a pile of greens for volume. Keeps the protein high and the plate satisfying while the calories come right down. Numbers in the variations below.
Build it up
Bigger steak, three eggs, and a hunk of sourdough or some potatoes to mop the garlic butter. Easy clean calories from whole food — proper fuel for a heavy training day.
Steady fuel
The default plate as written — steak, two eggs, garlic butter, a handful of greens or tomatoes on the side. Whole-food protein and fats that keep you full and level for hours. My go-to.
Timing: this is a substantial, slow-burning plate, so it’s lovely as a late breakfast or an early dinner when you want one solid meal to carry you. The protein and fat together keep hunger quiet for a good long while.
02Ingredients
Makes 1 big plate — one generous serving. Doubling for two? Sear the steak in two batches so the pan stays screaming hot and the bites caramelise rather than steam.
Servings 1 · adjust on the live recipe card- Sirloin or rump steak, cubed180 g · 6.3 oz
- Eggs, large2
- Butter15 g · 1 tbsp
- Garlic, finely sliced3 cloves
- Olive oil for searing1 tsp · 5 ml
- Fresh parsley, chopped1 tbsp
- Cherry tomatoes or greens to serve100 g · 3.5 oz
- Black pepperto taste
- Saltto taste
Swaps I actually use: any tender cut works — sirloin, rump, ribeye, even good steak tips. Cheaper cut? Cube it smaller and don’t overcook it. No butter? A flavoured olive oil does the job, though you lose a little richness. Swap the parsley for chives, and the side of greens for sautéed spinach, mushrooms or peppers depending on what’s in the fridge.
03Step by step
Cube it, dry it, season it
Cut the steak into even, bite-sized cubes and pat them properly dry with paper towel. Season with salt and pepper. Dry meat sears; wet meat steams — and steamed steak is grey and sad. Get the surface bone dry.
Magnus says: dry the beef like you mean it. The crust is the whole reward.
Hot pan, single layer
Heat the olive oil in a pan over high until it shimmers. Add the steak cubes in a single layer — don’t crowd them — and sear for about a minute a side until deeply browned but still pink within. Take them out and rest them on a warm plate.
Magnus says: don’t crowd the pan. Cubes touching means steam, and steam means no crust.
Melt, bloom, toss
Drop the heat to medium and add the butter and sliced garlic to the same pan. Let it foam and turn fragrant for about a minute — don’t let the garlic brown hard. Tip the steak back in, toss to coat every cube, then pull it all out.
Same pan, soft whites
Crack the eggs straight into the buttery pan and cook to your liking — I go for set whites and a soft, runny yolk that becomes a sauce. Two minutes over medium does it. Season with a little pepper.
Magnus says: cook the eggs in the steak pan. All that garlic butter is flavour you’ve already paid for.
Beef, eggs, greens
Pile the steak bites onto the plate, slide the eggs alongside, and add the tomatoes or greens. Scatter over the parsley and spoon any garlic butter left in the pan over the top. Eat it straight away while everything’s hot.
04The spec sheet
Real numbers, calculated — not guessed. This makes one big plate, about 420g of food. Here’s what the whole serving and a flat 100g actually give you.
| Nutrient | Per serving | Per 100g |
|---|---|---|
| Energy | 580 kcal | 138 kcal |
| Protein | 48.0 g | 11.4 g |
| Carbohydrate | 6.0 g | 1.4 g |
| — of which sugars | 4.0 g | 1.0 g |
| Fat | 41.0 g | 9.8 g |
| — of which saturates | 17.0 g | 4.0 g |
| Fibre | 2.0 g | 0.5 g |
| Sodium | ~0.65 g | ~0.15 g |
Moderate. The butter and egg yolks bring the calories up, but it’s all whole-food fat and protein — this is a satisfying, substantial plate built to keep you full and steady, not to chase low numbers.
A lifter’s metric. Strong protein for a higher-fat plate — you’re getting a serious dose of whole-food protein alongside the fats that make it taste this good.
- Vitamin B12~4.0 µg · 167% DV
- Zinc~9 mg · 82% DV
- Iron~4.5 mg · 25% DV
- Selenium~45 µg · 82% DV
- Choline~280 mg · 51% DV
- Vitamin A~250 µg · 28% DV
Macros are calculated from standard food-composition data and will shift a little with your exact ingredients and brands — fattier cuts will push the calories up. Micronutrient figures are estimates against general adult Daily Values. Numbers are for guidance, not medical advice — see our Nutrition Disclaimer.
05Bulk / Cut / TRT variations
One base, three jobs. The steak and eggs stay the same — you adjust the fat and carbs around them. Macros below are for a full serving.
Trim it back
Leaner steak, one egg, half the butter and a big pile of greens for volume. Keeps the protein high and the plate satisfying while the calories drop — proof a cut meal can still feel like real food.
Build it up
Bigger steak, three eggs, and a thick slice of sourdough or some roast potatoes to mop the garlic butter. Easy clean calories from whole food — proper fuel for a heavy training day.
Steady & balanced
The default plate — steak, two eggs, garlic butter, greens on the side. Whole-food protein and healthy fats that keep you full and level for hours. This is how I eat it most days.
06Meal prep & storage
Steak bites are best straight from the pan, but the components prep fine if you’re sensible. I’ll cube and season the steak ahead so it’s ready to hit a hot pan, and cook the eggs fresh — they take two minutes.
Cooked steak bites keep for up to three days in an airtight container. Cook the eggs fresh each time — reheated fried eggs are never as good.
I don’t freeze cooked steak bites — they dry out and toughen on thawing. Keep raw cubed steak portioned in the freezer instead and sear fresh.
Gently, just to warm through — a quick toss in a hot pan keeps them tender. Push the reheat and good steak turns to leather.
If you’re prepping for the week, cube and season the steak ahead and keep it in the fridge ready to go. Searing the bites and frying two eggs is a five-minute job — barely more effort than reheating, and it tastes far better fresh.
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07Common questions
Why “TRT” — is this a medical recipe? +
No. It’s just how I label the whole-food, protein-and-fat plates I lean on for steady energy through the day — the way I like to eat now. I’m not a doctor, this isn’t medical advice, and nothing here treats or replaces anything. It’s food. If you have questions about your own health, that’s a conversation for your GP, not a recipe blog.
What’s the best cut for steak bites? +
Anything tender that takes a fast, hot sear. Sirloin and rump are my everyday picks — good flavour, sensible price. Ribeye is richer if you want a treat. Steak tips work beautifully too. If you’re using a cheaper cut, cube it a little smaller and keep it pink in the middle so it stays tender.
How do I keep the steak tender? +
Two rules: sear it hard and fast on real heat, and don’t overcook it. A minute a side on a screaming-hot pan gets you a crust while the inside stays pink and juicy. Then rest it on a warm plate while you cook the eggs. Overcooked beef goes tough no matter how good the cut.
Can I make this lower in calories? +
Easily. Use a leaner cut, drop to one egg, halve the butter and pile on a big side of greens for volume. That brings it from around 580 to roughly 390 calories while keeping the protein high — a genuinely satisfying plate that still eats like real food. See the Cut variation above for the numbers.
Is steak and eggs every day a good idea? +
I’d rotate it. It’s a fine, nutritious plate, but variety is your friend — mix in fish, poultry and plenty of veg across the week so you’re not leaning on red meat every single day. General healthy-eating guidance from bodies like the NHS suggests keeping red and processed meat moderate. Enjoy it often, not exclusively.
This plate lives inside a full week of meals.
These steak bites are one meal in my 7-day steady-energy plan — seven days of whole-food, high-protein meals with the macros counted and the grocery list written. You pick the goal; I do the maths.
See the TRT meal plan →08Pairs well with
Magnus Olafsson
I’m Magnus — twenty years under the iron, from a cold gym in Stockholm to the classic-physique stage, and now mostly in my kitchen in a pink apron. I’ve cut for shows, bulked through winters, and I’ve been on TRT since I was thirty-five. I know what it takes to eat for the body you’re chasing, and I know it shouldn’t come with a side of shame.
Everything here is food I actually cook and macros I actually count. I don’t diagnose, I don’t promise, and I never make a number up. I just feed you well and tell you the truth.
Slim Diet Era shares recipes and general nutrition information. It is not medical or dietetic advice, and we do not provide guidance on obtaining or using any controlled substance. See our Medical Disclaimer and Nutrition Disclaimer.