Unlock Incredible Results with The Ultimate Steak and Potatoes Diet Plan

The steak and potatoes diet, a culinary staple in many cultures, has recently gained traction as a viable dietary approach. Often perceived as unhealthy, this combination can be part of a balanced diet when prepared and consumed with consideration. This article explores the steak and potatoes diet plan, its potential benefits, nutritional aspects, and how to incorporate it into a healthy lifestyle.

Historical and Cultural Significance

Given the history of cattle ranching in the United States, it is no shocker that steak has always been a popular choice. And since potatoes are also a huge favorite-and pair so well with a steak-this combination is a widely popular meal. When Americans thrived, they did so on meat and potatoes- those were the mainstays of the diet, along with corn, veggies, and the occasional fruits. Roasted, broiled, boiled, fried, or stewed- the how didn’t matter nearly as much as the what. They might throw some baked goods in here and there to backstop their intake, but overall what most people think of as the quintessential American badass diet is the shit that makes farm boys from Nebraska and Iowa so fucking humongous. They throw around a few thousand hay bales each summer, eat like you would have on Leave it to Beaver, and fuck up everyone in everything athletic all the fucking time. And that diet isn’t without its proponents overseas, either- Nordic peoples have subsisted on meat and potatoes for centuries. And speaking of Pacific Islanders, guess what the primary components of their diet are? Meats and tubers, though with a twist- their dietary mainstays foods are taro, sweet potato, breadfruit, bananas, coconut, fish and shellfish, chicken, and pork, all in sauces based in coconut milk and cream. And if that wasn’t enough, the diets of the tallest people on the planet, like the people of the Balkans and Dutch, are all heavy on meat and potatoes. Hell, Steak Frites hails from Belgium- a bigass steak and fries is about the manliest fucking dinner in history, and though the name is French, the dish is Flemish.

Nutritional Benefits of Steak

Grilled or seared, rare or well-done, steak is always a delicious choice for dinner. Not only is it filling, but it also has many essential nutrients that keep your body functioning and healthy.

Protein: Important for building and maintaining muscles, protein is especially healthy for growing children or those trying to bulk up. Protein is proven to keep you fuller longer, and it raises your metabolism because it requires more energy to digest than fat or carbohydrates.
Iron: This mineral helps your blood cells retain more oxygen, so your body can replenish its oxygen supply more easily. Iron also helps bulk out your gut's immune system.
Vitamin B12: This essential vitamin helps your body convert food into energy.
Zinc: Steak contains zinc, a mineral that boosts your immune system and brain function, and also helps your body heal wounds.

Leaner cuts of steak are lower in total calories and saturated fat. Leaner cuts include chuck shoulder, eye of round roast, flank steak, sirloin tip, top round, tri-tip, bottom round, and top sirloin steak… to name a few!

3 ounces cooked beef: 186 calories, 8g fat (4g saturated fat), 54mg cholesterol, 471mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 23g protein.
3 ounces cooked steak with 3 tablespoons sauce: 336 calories, 26g fat (7g saturated fat), 73mg cholesterol, 462mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 22g protein.
3 ounces cooked beef with 1 tablespoon blue cheese butter: 283 calories, 19g fat (8g saturated fat), 74mg cholesterol, 302mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 24g protein.

Nutritional Benefits of Potatoes

Potatoes may get a bad rap, but they are actually full of many different nutrients and vitamins.

Fiber: This macronutrient helps you feel full for longer, and helps to regulate your cholesterol and blood sugar levels.
Potassium: The proper amount of potassium helps to lower blood pressure and keep your heart pumping. It allows the muscles to contract, and reduces the ill effects of sodium.
Vitamin C: Vitamin C helps to prevent cellular damage while promoting collagen production and iron absorption.
Vitamin A: Vitamin A helps strengthen your immune system and your bones.

Health Benefits of Eating Steak and Potatoes Together

Eating Steak and Potatoes Together Can Have Health Benefits Potatoes are what is called a resistant starch. Studies have shown that consuming resistant starches with red meat can help your body absorb nutrients better and improve your digestion. Here’s how they work together: The potato's vitamin A helps your body absorb the iron from your steak, allowing your body to take advantage of this nutrient more effectively. The high fiber content in potatoes helps to reduce the amount of cholesterol your body absorbs. Resistant starches can also aid in reducing fat absorption after a meal. So if you are enjoying a beautifully marbled steak for dinner, potatoes can help you out.

Steak and Potatoes for Weight Loss

When most people think about weight loss, they probably picture salads, grilled chicken, and maybe some steamed veggies. But let’s be honest-potatoes and steak probably don’t cross your mind as part of a healthy weight loss plan, right? Well, it’s time to change that thinking. Potatoes and steak often get a bad rap in the world of dieting, mostly because of their association with excess calories or “heavier” meals. However, when prepared properly, both can easily fit into a healthy, balanced diet-even if you’re trying to lose weight. The key is portion control and preparation. Let’s dive into why steak and potatoes can be your allies on your weight loss journey.

Potatoes: Potatoes often get labeled as “fattening,” but that’s a misconception. Yes, fried potatoes or mashed potatoes with heaps of butter and cream can be calorie-dense, but that’s not the only way to enjoy them. Baked or roasted potatoes can actually be part of a calorie-controlled meal. They’re rich in fiber, which helps with satiety, and packed with potassium-a key nutrient for maintaining healthy blood pressure. When you bake or roast potatoes, you’re minimizing added fats and keeping them a healthy, filling carb option that can totally fit into a calorie deficit.
Steak: Similarly, steak often gets criticized as being too fatty. But choosing lean cuts like round steak (or sirloin, flank steak, etc.) provides high-quality protein-which is crucial for muscle repair, weight loss, and keeping you full longer. Protein also helps stabilize blood sugar levels, preventing the midday energy slumps. The key is to opt for lean cuts and watch your portion sizes. When cooked without excessive fats or oils, steak can easily fit into your weight loss plan, especially if paired with healthy sides like veggies and roasted potatoes.

Together, steak and potatoes can offer a balanced, satisfying meal that’s both nourishing and delicious. And when prepared with care, these foods support your weight loss goals without compromising on flavor. You don’t have to give up tasty food to lose weight-you just have to make smarter choices!

Macronutrient Ratios

Essentially, it’s an isocaloric diet based on red meat and potatoes, stews, and my ubquitous protein shakes. If you stick roughly to a ratio of 40% protein / 30% carbohydrates / 30% fat, you get more than enough protein to fuel brutal workouts, and enough energy from carbs and fat to keep you moving and facilitate better anabolism, plus you should be able to slowly lean out like that as well. Should you want to bulk, you just do an even split between the three. If I’m honest, I never track my macros closely- I just ballpark em and modulate my intake based on how I look in the mirror- if I need to lean out a bit I raise the protein and drop the fat and carbs, and if I want to bulk more I raise the fat and carbs to match my protein, or just increase my calories and stick with the same ratio.

I just base the entire thing off protein intake, and use a 1.5x BW basis for a good baseline. From there, you can always increase or decrease your calories by modulating your protein intake or switching between the 40/30/30 or 33/33/33 ratio. For a 200lb person: 350*4=1400/.4=3500 calories. If you need that math explained to you, it’s 4 cals per gram of protein, then that’s 40% of your calories. Then 30% of those are carbs, at 4 cals per gram, and 30% fat, at 9 cals per gram. At this point, I break it out over 5-6 meals. I can’t be bothered to eat 7-8 times a day anymore. It’s fucking annoying and seems to have no appreciable benefit. Figure in two shakes at 50g of protein per pop and you have roughly 250g of protein, 255g of carbs, and 117g of fat to play with, and you can have a lot of fun with those macos over three meals. I don’t stress about making the meals equal in macros throughout the day- again, I’ve seen no tangible benefit. Nor do I fucking chug shakes like an Gymshark-clad n00b post workout- I eat fucking food, like an adult with dignity and self respect.

Read also: The Healthy Way to Eat Steak

For a 200 lb lifter using the same metrics: 4300 calories: 350g pro / 350g cho / 170g fat. This shit is easy peasy Japanesy- your protein and carbs will always match, and your fat is slightly less than half of your pro and carbs intake in terms of grams. About the easiest thing in the world to track in your head, if you’re so inclined, and finding Zone Diet recipes is as easy as whipping your dick out in Louis CK’s dressing room. Except that unlike Louis CK’s dick, people actually like Zone Diet recipes. The proximity of the fire extinguisher to the stove doesn’t fill me with confidence in this guy’s cooking skills, but you do what you need to do to grow, motherfucker. The point of the preceding four articles wasn’t so much about getting jacked as it was to illustrate the fact that eating whole foods is vastly preferable to processed. I’ve never been a guy to promote healthy living- I figure health comes as a byproduct of hard training and eating well. This is the culmination of that belief. The populace of our nation was unfuckingstoppable from 1770-1950, due in large part to the superiority of our nation’s eating habits in comparison to those of other nations. People were bigger, stronger, more virile, and more robust. Since 1950, we’ve gotten less strong, less virile, and less robust. We’ve gotten fatter, weaker, and now we’re getting shorter as well, and diet has played a major role in this. We’re making terrible food choices, eating out far too much, and have gotten away from the dietary mainstays that made us who we are, and have made other great peoples who they are- as I said, these food choices are constant across borders and across cultures.

Sample Steak and Potatoes Recipes

Steak & Potatoes Meal Prep

Being raised in Montana, sometimes I just need a good steak! This Steak & Potatoes Meal Prep has the perfect flavor from the marinade, without overpowering the steak itself. For this meal prep, I used tri-tip, which is probably my favorite steak. I marinated it for an hour using Worcestershire sauce, balsamic vinegar, and coconut aminos (can use soy or tamarind sauce). For extra flavor, I also added dijon mustard, granulated garlic, onion powder, black pepper, and kosher salt. I also added a little avocado oil to help the steak retain moisture and smooth out sharp, acidic flavors from the Worcestershire and balsamic. Since there was oil in the marinade, I didn’t see the need to add any to the pan. I simply heated my well-seasoned cast iron pan over medium-high heat, then cooked the steaks for about 4-5 minutes per side for medium rare. Be sure to let the steaks “rest” before slicing!

For the potatoes, I used an organic baby potato medley with gold, red, and purple potatoes! I halved or quartered the largest potatoes, then tossed them in avocado oil with a little black pepper, kosher salt, and rosemary. For the asparagus, I simply trimmed the fresh stalks (I find the mid-sized stalks are the tastiest), and tossed them with avocado oil, black pepper, kosher salt, and grated parmesan. You can use vegan parmesan for a dairy-free version!

Steak and Potatoes Meal Prep Recipe

Ingredients:

1 lb Russet Potatoes, peeled and diced
2 tsp Paprika, divided
2 tsp Garlic Powder, divided
2 tsp Onion Powder, divided
2 tsp Salt, divided
2 tsp Black Pepper, divided
1 - 1.5 lb Round Steak (or your preferred cut of steak)
1 tsp Olive Oil

Step 1: Preheat & Prep the Potatoes

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
Prep the potatoes: Peel and dice the russet potatoes into uniform pieces. Toss them in a bowl with 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, and 1 tsp black pepper. This seasoning combo will give them flavor without the extra calories from added butter or oils.

Step 2: Cook the Steak

Prep the steak: Dice the round steak (or your preferred cut) into bite-sized cubes. Season with 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, and 1 tsp black pepper. Add 1 tsp olive oil and mix well to ensure the seasoning is evenly distributed.
Cook the steak: Heat a large skillet over medium heat. Add the seasoned steak and cook for 5-7 minutes, stirring occasionally, until fully cooked and browned on all sides.

Step 3: Roast the Potatoes

Roast the potatoes: While the steak cooks, spread the seasoned potatoes evenly on the prepared baking sheet. Roast them in the preheated oven for 25-30 minutes, flipping halfway through, until they’re crispy on the outside and tender on the inside.

Step 4: Assemble the Meal Prep

Divide into portions: Once the steak and potatoes are cooked, divide everything into 4 equal portions in your meal prep containers.

Sheet Pan Steak and Potatoes

Most nights I need something that I can get on the table with minimal effort and delicious results. This sheet-pan supper has become an all-time favorite, not only because of its bright flavors but also because of its speedy cleanup time.

Meal Prep Safety Tips

When it comes to meal prepping, food safety is key to ensuring your meals stay fresh and safe to eat. Here are a few tips to keep in mind:

Read also: Easy Keto Casserole Recipe

Cool foods quickly: After cooking, let the steak and potatoes cool for no more than 2 hours at room temperature before storing them in the fridge. This helps prevent bacteria growth.
Store correctly: Use airtight containers to keep your meals fresh for up to 3 days in the fridge. For longer storage, you can freeze the steak and potatoes for up to 1-2 months.
Reheat properly: When reheating, ensure that the steak and potatoes reach an internal temperature of at least 165°F (74°C) to ensure they are safe to eat. Reheat in the microwave or stovetop for best results.

Considerations and Potential Drawbacks

Nutrient Diversity: Relying solely on steak and potatoes may lead to a lack of essential vitamins and minerals found in other food groups. It is important to incorporate a variety of vegetables, fruits, and other nutrient-dense foods into your diet.
Fat Intake: Depending on the cut of steak and cooking methods, the diet could be high in saturated fat. Opting for leaner cuts and healthier cooking techniques can help mitigate this.
Carbohydrate Processing: Some individuals may not process dense carbohydrate sources effectively, depending on their activity level and metabolic status. Those with metabolic issues or a sedentary lifestyle should moderate their potato intake accordingly.

Other Recipes

1 pork chop with 1-1/4 cups vegetables: 516 calories, 17g fat (4g saturated fat), 82mg cholesterol, 505mg sodium, 51g carbohydrate (19g sugars, 9g fiber), 39g protein.
6 ounces cooked beef with 1/4 cup sauce: 381 calories, 12g fat (4g saturated fat), 96mg cholesterol, 548mg sodium, 18g carbohydrate (14g sugars, 1g fiber), 47g protein.
1 pork chop: 200 calories, 10g fat (3g saturated fat), 74mg cholesterol, 350mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 26g protein.
1 pork chop with 1/2 cup sauce: 330 calories, 14g fat (4g saturated fat), 82mg cholesterol, 414mg sodium, 16g carbohydrate (9g sugars, 2g fiber), 35g protein.
1 steak: 373 calories, 17g fat (5g saturated fat), 100mg cholesterol, 1013mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 48g protein.
1 steak: 570 calories, 40g fat (15g saturated fat), 134mg cholesterol, 592mg sodium, 8g carbohydrate (6g sugars, 0 fiber), 40g protein.
6 ounces cooked meat with 2 cups vegetables and 1/4 cup gravy: 713 calories, 26g fat (9g saturated fat), 148mg cholesterol, 1437mg sodium, 56g carbohydrate (17g sugars, 5g fiber), 49g protein.
3 ounces cooked pork with 1 tablespoon glaze: 239 calories, 7g fat (2g saturated fat), 64mg cholesterol, 200mg sodium, 19g carbohydrate (17g sugars, 0 fiber), 23g protein.
1 pork chop: 282 calories, 12g fat (3g saturated fat), 14mg cholesterol, 533mg sodium, 41g carbohydrate (37g sugars, 1g fiber), 6g protein.
1-1/2 cups: 411 calories, 21g fat (5g saturated fat), 79mg cholesterol, 83mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 31g protein.
4 ounces cooked beef with gravy: 210 calories, 6g fat (2g saturated fat), 58mg cholesterol, 435mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 32g protein.
1 pork chop: 239 calories, 10g fat (3g saturated fat), 55mg cholesterol, 472mg sodium, 11g carbohydrate (11g sugars, 0 fiber), 22g protein.
1 steak with 2 tablespoons sauce: 358 calories, 21g fat (11g saturated fat), 111mg cholesterol, 567mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 37g protein.
1 serving: 421 calories, 18g fat (7g saturated fat), 112mg cholesterol, 523mg sodium, 27g carbohydrate (7g sugars, 5g fiber), 36g protein.
1 pork chop: 301 calories, 14g fat (4g saturated fat), 82mg cholesterol, 210mg sodium, 8g carbohydrate (5g sugars, 0 fiber), 33g protein.
1-1/2 cups: 282 calories, 10g fat (5g saturated fat), 78mg cholesterol, 565mg sodium, 21g carbohydrate (2g sugars, 2g fiber), 27g protein.
1 serving: 517 calories, 26g fat (12g saturated fat), 100mg cholesterol, 896mg sodium, 40g carbohydrate (5g sugars, 4g fiber), 28g protein.
3 ounces cooked pork with about 2 tablespoons sauce: 193 calories, 7g fat (2g saturated fat), 63mg cholesterol, 356mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 23g protein.
1 serving: 357 calories, 7g fat (2g saturated fat), 64mg cholesterol, 329mg sodium, 42g carbohydrate (4g sugars, 4g fiber), 31g protein.
2 kabobs: 279 calories, 6g fat (2g saturated fat), 46mg cholesterol, 321mg sodium, 30g carbohydrate (19g sugars, 3g fiber), 26g protein.
4 ounces cooked pork: 238 calories, 10g fat (5g saturated fat), 104mg cholesterol, 495mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 31g protein.
1 steak with 1/3 cup sauce: 247 calories, 7g fat (3g saturated fat), 51mg cholesterol, 369mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 27g protein.
1 serving: 486 calories, 23g fat (5g saturated fat), 82mg cholesterol, 447mg sodium, 32g carbohydrate (10g sugars, 5g fiber), 37g protein.

Lifestyle Integration

The aforementioned meat-and-potatoes-eatin’, cornfed farmboys have a hell of a heavy daily workload, which seems to be where they device the base levels of strength off of which they building the gym. So those summers growing up, where they’re doing all the heavy work on local farms to make pocket money for the school year pays dividends for more than their bank accounts- they get fucking jacked as well. To give you an idea of how seriously farm work hits your metabolism and musculature, a 180lb dude will burn 574 calories an hour doing heavy farm work like stacking hay bales. For instance, 200-250 bales of hay can be stacked by hand in a 12’x18′ shed. At 50-60lbs apiece, that means you’re throwing, dragging, and carrying 10000-15000lbs of hay around. Not just moving it 12″ in an air conditioned gym, but heaving that shit all over the place, for a few hours a day. 63 year old, 330lb farmer Richard Lupkes. Skeptical? Don’t be. Magnus Samuelsson and his brother Torbjörn are full time farmers, and between them have won the WSM once and competed in it 16 times, and have won Sweden’s Strongest man 11 times.

If you lack a farm on which you can get in a ton of extra work, throw a pullup bar in a doorway you go through or near regularly, and bust out a set of pullups whenever you got near it. With one near my bathroom, I’ve added between 100 and 300 pullups to my daily workload without adding to my gym time, which had a nearly immediate effect on my physique. I’ve plans to add similar shit throughout the house to increase my daily workload without unduly taxing my body for my actual workouts, and frankly knowing that I did 300 pullups even on days I spent them shit drunk on the couch playing Madden has me thinking I will look a hell of a lot better at 44 than I did at 34. And I’m not calling this a 36500 Challenge or anything of the sort, because it is a fucking certainty that I’ll do 50000 and as I get better at pullups over time, might do close to 90000. These guys are Fields Medals winners. The highest award in math. If that seems excessive, or you’re wondering where to build in off days, bear this in mind- I’ve done far more pullups than this daily in the past. In jail (don’t get too excited, it was in a bougie gym with tablets that streamed music for a DUI), I often did 2000-3000 pullups on non-weight room days, just out of boredom and rage, hanging off a stair on a staircase. You’re gonna take the occasional day or two off every week or two weeks. You’ll have days where you’re cramping or insanely sore and you’ll miss the target.You might suck at pullups and ten sets of ten for a bare minimum might be too high. Do ten sets of five or three for a minimum. Shit, do ten singles if you want. THEY ARE JUST FUCKING PULLUPS. Stephen Hyland started setting pullup and chinup records in his 50s, and looks better in his 60s than most of the people on the planet. If he ate more steak and potatoes, he’d likely carry more muscle, but he lives in the land of boiling food until its tasteless, so it’s no wonder he’s a former anorexic. British food would make anyone consider anorexia as a diet choice. Whatever you do, make sure you do something- you can’t put in that bullshit, three-days-a-week of “powerlifting” nonsense and expect to emerge from it a fucking superman just because you started eating a diet of meat and potatoes. Train hard and heavy at least four days a week, in addition to your daily dose of pullups. Again, the what doesn’t matter as much as the how- just train fucking hard and heavy.

Is This Diet For Everyone?

“So does that mean everyone should be out there chowing down on potatoes? Unfortunately, no. Not because there is anything unhealthy about potatoes, but a lot of people cannot process dense carb sources in a healthy way. It ultimately depends on your activity level and metabolic status. Basically those carbs fuel your activity level. If you’re living a desk to couch lifestyle then either up your activity level or keep the intake low. You have to earn your carbs. If you have metabolic issues (read: abdominal fat) then you need to get that sorted out first since you are not processing carbs correctly. It ends up being shuttled to the fat tissue instead of being available as energy. But if you are a lean, hard training athlete then go ahead and eat up. In fact, you NEED to. You might need to buy a dinner table, because it’s time we get back to cooking our own fucking food.

Foods to Avoid

beefporkgame meatsseafood (Icelanders, Samoans, and Fijians eat a lot of seafood)fresh sausagebeans, like a motherfucker. processed breads (that “wheat bread” in that bread isle is no better for you than the white bread)processed pastarice (brown white, white rice- it doesn’t fucking matter what kind of rice you eat. White is better than brown, frankly)processed meats (hot dogs, fast food meats, mass produces sausages)sweets of any kindfucking yogurt. Pull yourself together, sweet cheeks. Seriously, this shit ain’t that hard. If it didn’t exist in 1950, don’t eat it. And before you ask about diet soda and all that, I don’t see any reason not to consume it, but make your own choices. I’m not going to debate you on the health effects of Diet Coke because I’m right and the conversation frankly bores me. though food at sit-down restaurants is far better for you than the shit you’ll get at a fast food place, it’s still not something you should be ramming down your gullet daily, unless you happen to have a pub that serves banging shepherd’s pie or something, in which case have a double shot of whiskey and some shepherd’s pie post workout and watch the gains roll in. I’ll be continuing the Meat and Potatoes Diet series with recipes in the future. In the meantime, you can use the Recipe Nutrition Calculator to game recipes to hit the macros you want, and mine the old Stewroids series for ideas. As I said, it’s basically just eating like you were sitting down to dinner with the Cleavers on Leave it to Beaver- roast beef or steak and potatoes with green beans sauteed in garlic is easy as hell to make, and you can always eat Steak Frites with spinach as well. Start eating like you don’t hate yourself, for shit’s sake. It’s time to build your own motherfucking empire. Didn’t get enough rage in that one? Liked it?

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