
French Dip Sandwich
Each French Dip Sandwich serves 32g protein and 293 calories, offering a leaner version suited for cutting phases while maintaining volume. Six servings prepare quickly on the stovetop, giving you multiple portable meals without excess calories. Stack these with sides to hit your protein target while staying in a deficit.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Beef Brisket(907g)
- •1 tablespoon salt (to season)
- •1 tablespoon cracked pepper (to season)
- •Garlic powder(5g)
- •Yellow Onion
- •Garlic(10g)
- •Soup, French Onion, Condensed, Canned
- •Beef Consommé, Canned
- •Low Sodium Beef Broth(240g)
- •Worcestershire Sauce(30g)
Lea & Perrins is the standard. A little goes a long way.
- •Bread, French Or Hoagie Roll
- •Unsalted Butter(30g)
- •Cheese, Provolone
Instructions
- 1Season the beef brisket generously with salt, pepper, and garlic powder on all sides.
- 2Heat the olive oil in a large skillet over medium-high heat. Sear the beef on all sides until deeply browned, 3–4 minutes per side, then transfer to a plate.
- 3In the same skillet, sauté the diced onion over medium heat until softened, about 5 minutes, scraping up any browned bits from the bottom. Add the fresh garlic and cook until fragrant, about 30 seconds. Pour in the canned French onion soup, beef consommé, beef broth, and Worcestershire sauce, stirring to combine.
- 4Return the beef to the skillet, nestling it into the liquid. Reduce heat to low, cover, and simmer until the meat is fork-tender, 2.5–3 hours, turning halfway through cooking.
- 5Remove the beef and let rest for 10 minutes, then slice or shred with two forks. Strain the au jus through a fine-mesh sieve into a bowl.
- 6Preheat the oven to 350°F. Spread the cut sides of the French rolls lightly with butter and arrange on a baking sheet. Layer the shredded beef into each roll and top with a slice of provolone cheese.
- 7Toast the sandwiches in the preheated oven for 5 minutes, until the cheese just begins to melt and the bread is warm and slightly crispy.
- 8Divide the toasted sandwiches evenly into 6 airtight containers while warm, and pour the strained au jus into small sealed containers alongside for dipping during the week.
Nutrition — Per Serving
293
calories
32g
protein
20g
fat
- Carbohydrates
- 3g
- Saturated fat
- 4.6g
- Sodium
- 238 mg
- Dietary fiber
- 0.1g
6 servings per batch · ~209g each
Macro data sourced from USDA FoodData Central
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How much protein does French Dip Sandwich have per serving?
Each serving contains 32g of protein, 293 calories, 20g fat, and 3g carbs. This is a very low-carb, protein-dense lunch option.
How long does French Dip Sandwich take to prep and how many servings?
Quick prep time on the stovetop with 6 servings per batch means efficient lunch prepping for the full week. You're getting quick weekday meals with minimal active cooking time.
Is French Dip Sandwich good for fat loss?
At 293 calories and 32g protein per serving with only 3g carbs, this is a lean lunch option suited for fat loss phases where you need to stay in a deficit. The protein-to-calorie ratio is extremely efficient for satiety.



