If you’re starting the new year with a renewed focus on health, meal prep is one of the simplest habits that delivers big results. Long used by athletes and fitness enthusiasts, preparing your meals in advance gives you what most of us need most—consistency and control. With balanced, portioned meals ready to grab and go, healthy choices become automatic instead of aspirational.
Meal prep supports your goals by preventing overeating, stabilizing daily calories, and helping you fuel your body with nutrients that boost energy, recovery, and strength. It’s also a major time and money saver. A few focused hours each week keeps you from relying on takeout, delivery, or quick-fix meals that often derail progress.
Remember the 90/10 rule: aim to follow your plan most of the time, but leave room for holidays, celebrations, and life’s spontaneous moments. One off-plan meal won’t undo the work you’ve done.
To keep things simple, choose one protein, one carb, and one veggie—then switch them out week to week for variety. Your journey is a new lifestyle, not a destination. This flavorful recipe is a favorite starter meal: Marinated Steak Tips with Asparagus and Couscous. It’s balanced, easy to portion, and endlessly customizable.
Marinated Steak Tips Meal Prep
Servings: 4
Serving Size: 3 oz steak, 1 cup couscous, 1 cup asparagus
Ingredients
- 2 tsp Dijon mustard
- 1 tsp kosher salt
- Juice of 1 medium lemon
- 2 tsp olive or avocado oil
- 1 tsp dried dill or oregano
- 1.5 lb. sirloin steak tips
- 4 cups chopped asparagus*
- 4 cups cooked couscous
Thin asparagus can be added raw to containers to steam during reheating. Thicker asparagus can be blanched for 1 minute.
Directions
- Whisk mustard, salt, lemon juice, oil, and herbs in a medium bowl. Add steak tips and coat well. Refrigerate at least 1 hour or overnight.
- Heat a large nonstick skillet over medium-high. Sear half the steak on all sides, transfer to a plate, and repeat with the remaining steak.
- Return all steak to the pan, add a splash of water or broth to deglaze, and cook to desired doneness. Cool.
- Divide evenly into four containers with couscous and asparagus. Refrigerate for up to 5 days.
Nutrition (per serving)
Calories: 388 • Fat: 10g • Carbs: 42g* • Protein: 33g
To lower carbs, reduce couscous to ½ cup and add extra vegetables like broccoli, green beans, or Brussels sprouts.