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A close-up view of dried, seasoned meat slices displayed in a wicker basket.
Stovetop~20 minComplexity

Beef Jerky

This Beef Jerky provides 10g protein and 81 calories per serving, functioning as a portable protein snack between meals. Quick stovetop prep yields 20 servings, giving you a convenient option to bridge gaps in your daily protein intake. Ideal for lifters who need flexible snacking to hit daily totals without adding prep burden on training days.

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Ingredients

20 servings
  • Beef Flank Steak, Boneless(907g)
  • Soy Sauce, Low Sodium(120g)
  • Worcestershire Sauce(30g)

    Lea & Perrins is the standard. A little goes a long way.

  • 2 teaspoons coarsely-ground black pepper
  • Liquid Smoke, Hickory(5g)
  • Onion powder(5g)
  • Seasoning Salt, All-Purpose(5g)
  • Garlic powder(3g)

Instructions

  1. 1Place the flank steak in the freezer for 15–30 minutes until firm enough to slice cleanly, then thinly slice into 1/8-inch strips either with or against the grain depending on desired texture (against the grain yields more tender jerky).
  2. 2Transfer the beef strips to a large ziplock bag.
  3. 3In a small bowl, whisk together the soy sauce, Worcestershire sauce, liquid smoke, onion powder, seasoning salt, and garlic powder until combined, then pour the marinade into the ziplock bag with the beef and seal.
  4. 4Toss the bag until all beef strips are evenly coated, then refrigerate for at least 30 minutes or up to 1 day.
  5. 5Preheat oven to 175°F and position racks to upper-middle and lower-middle positions; line two large baking sheets with aluminum foil and place wire cooling racks on top of each sheet.
  6. 6Lay the marinated beef strips in a single layer on the wire racks, then bake at 175°F for about 4 hours, flipping halfway through, until the jerky is dry and firm yet still slightly pliable and bends without cracking.
  7. 7Remove the finished jerky from the oven and let cool to room temperature on the racks for 10 minutes.
  8. 8Divide the cooled jerky evenly into airtight containers while still slightly warm, seal, and refrigerate for up to 1 month.

Nutrition — Per Serving

81

calories

10g

protein

4g

fat

Carbohydrates
1g
Saturated fat
1.6g
Sodium
259 mg
Dietary fiber
0.1g

20 servings per batch · ~54g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Beef Jerky have per serving?

Each serving contains 10g of protein and only 81 calories with 4g fat and 1g carbs. This makes it a high-protein-per-calorie snack for between-meal nutrition or cutting phases.

How long does Beef Jerky take to prep?

Quick prep time with 20 servings per batch means this recipe yields maximum portability for gym snacking or meal prep convenience. One batch covers nearly a month of daily snack portions.

Is Beef Jerky good for fat loss?

At 81 calories and only 1g carbs per serving, Beef Jerky is ideal for fat loss phases when you need a protein-dense snack that doesn't add significant calories. The minimal carbohydrate content keeps it compatible with any cutting macros.

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