Have you ever wondered what it takes to be one of the greatest gold-medal-winning athletes? From tough training, to eating right, there’s more to it than just what happens on the field. Dietitian to the Australian Women’s Rugby 7s team, Peta Carige, has shared one of the ultimate beef recipes that she recommends and prepares for the players as part of their nutritious weekly meal plans.

Australian Beef is an excellent protein source of iron, with dietitians recommending 130g of cooked lean red meat to be enjoyed every other day as a practical way for busy athletes and any busy woman to get the nutrients they need to perform at their best.

Take your breakfast to the next level with this protein packed post-workout recipe.


  • 2 (about 250g each) thick-cut beef rump steaks
  • 1 punnet cherry tomato, halved
  • 1 avocado sliced
  • 2 cups watercress
  • 1 brown onion (sliced)
  • 4 eggs (optional)
  • BBQ sauce (optional)
  • 4 wholemeal pita pockets
  • Olive oil, salt, pepper


For steak

  1. Brush the steaks lightly with oil. Season with salt and pepper. Preheat the barbecue flat-plate (alternatively use the char-grill plate or pan) to hot before adding the steaks.
  2. Cook on one side until the first sign of moisture appears. Turn steaks once only.
  3. Test the steaks for degree of doneness with tongs. Rare is soft, medium feels springy and well done is very firm.
  4. Remove steaks from heat, loosely cover with foil and rest steaks for 5 minutes before slicing.

For pocket

  1. While steak rests, place sliced brown onion into pan, cook until caramelised and set to the side.
  2. Combine rested sliced steak, chopped tomato, avocado and watercress.
  3. Open each pita and use tongs to evenly distribute the mixture between all four pockets.

To finish

  1. Crack each egg onto pan and cook to your liking.
  2. Place 1 egg and 1⁄4 of caramelised onion onto pita.
  3. Finish with a small amount of BBQ sauce (or your favourite).


  • Thickly cut rump, flat iron or sirloin steaks work best for beef pockets like this one.
  • Preheat the char-grill pan to hot before adding the meat. Instead of oiling the pan, oil the meat. Either brush it lightly or rub a little oil into the meat.