
Beef Tenderloin
This Beef Tenderloin delivers 40g protein and 668 calories per serving — a premium option for calorie-surplus training phases. Quick stovetop prep yields 13 servings, making it our highest-yield beef dinner for extended meal prep cycles. Built for lifters in muscle-building phases who need sustained calorie and protein intake across multiple days between prep sessions.
Ingredients
- •Beef Tenderloin(2722g)
- •3 teaspoons coarse salt
- •1 1/2 teaspoons cracked pepper (black)
- •Vegetable oil(30g)
- •Unsalted Butter(120g)
- •Garlic(240g)
- •Mustard, Dijon(3g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Vegetable oil(30g)
- •Yellow Onion
- •Wine, Red, Table(360g)
- •Low Sodium Beef Broth(480g)
- •Thyme, Fresh
- •1 pinch ground black pepper
- •1/4 teaspoon salt
Instructions
- 1Pat the beef tenderloin dry with paper towels, then slice in half crosswise to create 2 smaller roasts. Fold the ends of each roast toward the center and tie with kitchen twine spaced 1 inch apart, ensuring even thickness. Chill uncovered in the refrigerator for 12 hours if time allows.
- 2Remove the beef from the refrigerator and let it stand at room temperature for 1–2 hours. Meanwhile, combine the butter, minced garlic, and Dijon mustard in a small bowl; set half of this mixture aside for the sauce.
- 3Season the beef all over with salt and pepper. Heat the vegetable oil in an oven-safe skillet over medium-high heat until shimmering. Sear the roasts on all four sides, 3 minutes per side (about 12 minutes total), turning with tongs until deeply browned. Slather the remaining garlic butter over each roast.
- 4Transfer the skillet to a preheated 430°F oven and roast until an instant-read thermometer inserted into the thickest part registers 120–125°F for medium-rare, about 20–25 minutes. The temperature will rise 5 degrees while resting.
- 5Transfer the beef to a carving board and rest for 15 minutes, keeping the pan juices. Carve into ½-inch-thick slices and set aside.
- 6Skim fat from the pan juices. Heat a small amount of vegetable oil in the same skillet over medium-high heat, add the diced onion, and sauté for 3 minutes until softened and lightly browned, scraping up browned bits. Add fresh thyme and season with pepper; cook 1 minute more.
- 7Pour in the red wine and cook until reduced by half, 4–6 minutes over medium-high heat. Add the beef broth, bring to a boil, then reduce heat and simmer until reduced by half, 5–8 minutes. Whisk in the reserved garlic butter and any resting juices from the beef.
- 8Divide the sliced beef and sauce evenly into 13 airtight containers while hot. Refrigerate for up to 4 days or freeze for up to 3 months.
Nutrition — Per Serving
668
calories
40g
protein
58g
fat
- Carbohydrates
- 7g
- Saturated fat
- 19.5g
- Sodium
- 159 mg
- Dietary fiber
- 0.4g
13 servings per batch · ~307g each
Macro data sourced from USDA FoodData Central
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How much protein does Beef Tenderloin have per serving?
Each serving provides 40g of protein and 668 calories with 58g fat and only 7g carbs. The high fat content and low carbs create a distinct macro profile centered on fat and protein.
How long does Beef Tenderloin take to prep?
Quick prep time with 13 servings per batch delivers the highest meal count of any beef recipe in the PrepForge library. A single cooking session covers nearly two weeks of dinners on the stovetop.
Is Beef Tenderloin good for fat loss?
At 668 calories and 58g fat per serving, Beef Tenderloin is better suited for maintenance or muscle gain phases rather than fat loss due to the caloric and fat density. If using for cutting, this recipe requires careful portion control and integration into a strict deficit.
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