49g protein per serving

Steak and Eggs

Name: Steak and Eggs
Prep time: 8 min
Cook time: 12 min
Total time: 20 min
Yield: 1 serving
Cuisine: American
Ingredients: 5 ounces cooked lean steak; 2 large eggs; 1 cup baby spinach; 1/2 cup roasted tomatoes; 1 teaspoon olive oil; 1/4 teaspoon black pepper

Lean steak, eggs, greens, and roasted tomatoes for a protein-heavy plate.

By the High Protein Breakfast editorial team · Updated June 16, 2026

49g protein540 cal16g carbs31g fat

Why this breakfast works

Steak and Eggs builds its protein from whole eggs. At 49g protein and 540 calories, about 36% of its energy comes from protein, and it comes together in roughly 20 minutes. With 49g protein and enough total energy to back it up, Steak and Eggs suits training mornings or bigger appetites rather than a quick light bite.

Ingredients

5 ounces cooked lean steak
2 large eggs
1 cup baby spinach
1/2 cup roasted tomatoes
1 teaspoon olive oil
1/4 teaspoon black pepper

Instructions

Gather 5 ounces cooked lean steak, 2 large eggs and 1 cup baby spinach and the rest of your ingredients.
Cook or assemble the main protein ingredients until ready.
Add 1 teaspoon olive oil and 1/4 teaspoon black pepper for texture and balance.
Serve immediately or portion into meal-prep containers.

Practical notes

Recipe notes

For a lighter version, reduce added fats, cheese, nut butter, or the grain portion first.
This is one of the higher-protein options, so it can anchor a long morning or post-workout breakfast.
Best matched with: low carb, muscle gain.

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