Let me tell you about my absolute favorite way to meal prep for busy weeks – surf and turf meal prep! Nothing beats having juicy steak strips and plump shrimp ready to go when hunger strikes. I discovered this combo during my marathon training days when I needed serious protein without spending hours cooking every night.
Picture this: tender steak, perfectly cooked shrimp, creamy penne pasta, and colorful veggies all nestled together in one glorious tray. It’s like having a restaurant-quality surf and turf dinner waiting in your fridge! The best part? You get all that high-protein goodness with minimal effort – just reheat and enjoy.
I’ve been making this exact surf and turf meal prep every Sunday for months now, and my family still gets excited when they see those trays lined up in the fridge. It’s saved us from countless last-minute takeout orders and kept us fueled through hectic work weeks. Trust me, once you try this method, you’ll never look at meal prep the same way again!
Why You’ll Love This Surf and Turf Meal Prep
Oh my goodness, where do I even start? This surf and turf meal prep has become my weekly lifesaver, and here’s exactly why you’ll adore it too:
- Protein powerhouse: Between the steak and shrimp, you’re getting over 60g of protein per serving – perfect for fueling workouts or just staying full for hours.
- Balanced macros: It’s got the perfect mix of protein, carbs, and healthy fats to keep your energy steady all day long.
- Reheats like a dream: Unlike sad, dried-out meal prep, everything stays juicy and flavorful when you reheat it (my secret? That creamy pasta sauce acts like a moisture shield!).
- Restaurant vibes at home: Serving yourself this gorgeous tray feels like ordering surf and turf at a fancy steakhouse, but for a fraction of the price.
- Customizable: Swap out veggies or proteins based on what’s in your fridge – it’s nearly impossible to mess up!
Seriously, once you taste how amazing this comes together, you’ll be as hooked as I am. It’s the one meal prep my family actually looks forward to eating!
Ingredients for Surf and Turf Meal Prep
Okay, let’s gather our goodies! The secret to this surf and turf magic is using just the right amount of each ingredient – I’ve tweaked these measurements through dozens of batches to get them perfect. Here’s what you’ll need for one glorious meal prep tray:
- 4 oz sirloin steak (sliced against the grain into strips after cooking – trust me, this makes all the difference in tenderness)
- 6 large shrimp (peeled and deveined, about 3 oz – look for the 16-20 count size)
- 1 cup cooked penne pasta (I cook it al dente so it doesn’t get mushy when reheated)
- 1/4 cup creamy sauce (I use a simple garlic Parmesan, but more on substitutions later!)
- 1/2 cup broccoli florets (cut into bite-sized pieces – the stems are my favorite part!)
- 1 small ear of corn (cut into 3 pieces for easy eating)
- 1/2 cup orange-tinted seasoned rice (I cheat with store-bought Mexican-style rice when I’m lazy)
- Cajun-style spice blend (about 1 tsp total – I use Tony Chachere’s but any similar mix works)
- Freshly cracked black pepper (to taste – I’m heavy-handed with this!)
Ingredient Substitutions
No steak? No problem! Chicken breast works beautifully here. For lower carbs, try cauliflower rice instead of seasoned rice. Don’t have creamy sauce? Alfredo or even a light marinara works in a pinch. The shrimp can swap with scallops or salmon – just adjust cooking times. This meal prep is endlessly adaptable!
How to Make Surf and Turf Meal Prep
Alright, let’s get cooking! I’ve made this surf and turf meal prep so many times I could probably do it in my sleep now – and I’ll walk you through every simple step. The key is working in this exact order so everything finishes at the right time. First up – the proteins!
Preparing the Proteins
Start with the steak – get a small cast iron skillet screaming hot (like, droplets of water should dance on the surface hot). Pat your steak dry with paper towels, then season both sides generously with that Cajun spice blend. No oil needed – just slap that beauty right in the dry pan! Sear for 3 minutes per side for perfect medium-rare (longer if you prefer). Let it rest while you cook the shrimp – this keeps all those glorious juices inside.
For the shrimp, I use the same pan (less dishes – yay!). A quick drizzle of olive oil, then throw in your shrimp in a single layer. They’ll cook crazy fast – just about 1-2 minutes per side until they turn that gorgeous pink color and curl into little “Cs”. Watch them like a hawk – overcooked shrimp are sad shrimp!
Assembling the Meal Prep Tray
Now for the fun part – building your masterpiece! Grab your meal prep container and start with the rice as your base. Then artfully arrange the steak strips and shrimp in one section (I like to tuck the shrimp into little crevices so they don’t dry out). Spoon that creamy pasta next to it, then pile the broccoli and corn in the remaining spaces. The colors should look like a rainbow – eat with your eyes first, right? Drizzle any extra sauce over the top like you’re the chef at a fancy bistro. Boom – restaurant-quality surf and turf, ready whenever you are!
Storage and Reheating
Here’s my foolproof method for keeping your surf and turf meal prep tasting fresh! Store those beautiful trays in airtight containers in the fridge – they’ll stay perfect for up to 3 days. When you’re ready to eat, just pop it in the microwave with a damp paper towel draped over the top (this little trick keeps everything from drying out). Heat for 1-2 minutes, give it a quick stir, and enjoy like it was just made!
Storage and Reheating
Here’s my foolproof method for keeping your surf and turf meal prep fresh and delicious! Store those beautiful trays in airtight containers in the fridge – they’ll stay perfect for up to 3 days. When you’re ready to eat, just pop it in the microwave with a damp paper towel on top (this keeps everything from drying out). Heat for 1-2 minutes, give it a quick stir, and boom – tastes like you just made it!
Surf and Turf Meal Prep Variations
Oh, the possibilities! One of my favorite things about this surf and turf meal prep is how easily you can mix it up. Try roasted red peppers for a sweet pop of color and flavor – they pair amazingly with the steak. Feeling fancy? Swap the shrimp for plump scallops (just sear them quickly in butter). For a healthier twist, quinoa works beautifully instead of rice – it soaks up all those delicious juices. The options are endless!
Nutritional Information
Now, I’m no nutritionist, but let me tell you why this surf and turf meal prep makes me feel like a superhero! Each tray packs a serious nutritional punch – we’re talking about 62g of protein to keep you full and energized. The steak and shrimp give you all those good nutrients like iron and omega-3s, while the veggies add fiber and vitamins.
Important note: These numbers are just estimates based on how I make it. Your exact nutrition will vary depending on your ingredients (especially if you go wild with the creamy sauce like I sometimes do!). But here’s what I can promise – it’s balanced, satisfying, and way better for you than grabbing fast food when you’re starving.
Common Questions About Surf and Turf Meal Prep
I get so many questions about this surf and turf meal prep – let me share the answers to the ones that pop up most often! These are all things I’ve learned through trial and error (and maybe a few overcooked shrimp along the way).
Can I freeze this meal prep?
Honestly? I wouldn’t recommend freezing the whole tray. While the steak and shrimp will technically survive the freezer, the texture changes in a way that makes me sad (chewy shrimp, anyone?). The creamy pasta sauce also tends to separate when thawed. What I do instead? Prep all the components separately, then freeze just the proteins and rice. When ready to eat, thaw overnight in the fridge and assemble fresh with pasta and veggies!
What’s the best way to reheat shrimp without making it rubbery?
Oh, this is crucial! The secret to perfect reheated shrimp in your meal prep is low and slow. Use that damp paper towel trick I mentioned earlier, but only microwave at 50% power for 30-second bursts. Stop as soon as the shrimp feel warm to the touch – usually about 1 minute total. And for heaven’s sake, don’t stir the shrimp until after heating – those delicate little guys bruise easily!
Got any good low-carb substitutions?
Absolutely! When I’m watching carbs, I swap the penne for zucchini noodles (just pat them dry really well first) and use cauliflower rice instead of seasoned rice. You’d be amazed how satisfying it still feels! For extra protein, sometimes I’ll add an extra ounce of steak or a few more shrimp. The creamy sauce is carb-friendly enough on its own – just go easy on the portion if you’re being strict.
Print
Creamy Surf and Turf Meal Prep in Just 20 Minutes
- Total Time: 35 minutes
- Yield: 1 serving
- Diet: Low Lactose
Description
A high-protein surf and turf meal prep featuring steak, shrimp, creamy penne pasta, broccoli, corn, and seasoned rice.
Ingredients
- Steak strips (cooked, sliced)
- Shrimp (cooked)
- Penne pasta with creamy sauce
- Broccoli florets
- Corn on the cob (1 piece)
- Seasoned rice (orange-tinted rice)
- Seasoning to taste (black pepper + a Cajun-style spice blend)
Instructions
- Cook the penne pasta and toss with creamy sauce. Season lightly with black pepper.
- Cook broccoli florets until tender and season with a sprinkle of spice.
- Heat/cook corn on the cob and season with pepper and spice.
- Cook shrimp until opaque and lightly seasoned.
- Cook steak, slice into strips, and season.
- Add a scoop of seasoned rice to the tray, then arrange steak, shrimp, creamy penne, broccoli, and corn in sections.
Notes
- Store in an airtight container in the fridge for up to 3 days.
- Reheat in the microwave for 1-2 minutes before serving.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Meal Prep
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 tray
- Calories: 980
- Sugar: 12g
- Sodium: 800mg
- Fat: 45g
- Saturated Fat: 18g
- Unsaturated Fat: 20g
- Trans Fat: 1g
- Carbohydrates: 85g
- Fiber: 8g
- Protein: 62g
- Cholesterol: 220mg
Keywords: surf and turf meal prep, high protein meal prep, steak and shrimp dinner