Grilled Flank Steak Recipe
This Grilled Flank Steak delivers 34g protein and 279 calories per serving — a lean beef option that fits both bulking and cutting phases. Preps 4 servings in quick time on the stovetop with straightforward seasoning and technique. Built for macro-trackers who want unprocessed protein without excess calories.
Ingredients
- •Beef Flank Steak, Boneless(680g)
Instructions
- 1Pat the flank steak dry on both sides with paper towels. Using a sharp knife, lightly score the top in a shallow diagonal crosshatch pattern with cuts spaced about 1½ inches apart.
- 2Place the steak in a ziptop bag, pour marinade over it, seal while removing excess air, and turn several times to coat evenly. Refrigerate for at least 4 hours or up to 24 hours.
- 3Remove the steak from the refrigerator and let stand at room temperature for 20 minutes.
- 4Heat a cast-iron skillet or heavy-bottomed pan over medium-high heat (425–450°F) for 3–4 minutes until very hot. Lightly oil the surface.
- 5Remove the steak from the marinade, shaking off excess (discard marinade). Place on the hot skillet and cook 3–4 minutes per side over medium-high heat until an instant-read thermometer reads 130°F for medium-rare, or 135–140°F for medium. The surface should be deeply browned.
- 6Transfer the steak to a cutting board, cover loosely with foil, and rest for 10 minutes.
- 7Using a sharp knife, slice the steak against the grain into thin 1/8-inch pieces.
- 8Divide the sliced steak evenly into 4 airtight containers while still warm. Store in the refrigerator for up to 4 days.
Nutrition — Per Serving
279
calories
34g
protein
16g
fat
- Carbohydrates
- 0g
- Saturated fat
- 6.0g
- Sodium
- 87 mg
- Dietary fiber
- 0.0g
4 servings per batch · ~170g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Grilled Flank Steak have per serving?
Each serving contains 34g of protein and 279 calories with 16g fat and 0g carbs. This zero-carb macro profile makes it one of the leanest protein sources in the app.
How long does Grilled Flank Steak take to prep?
This recipe qualifies as quick prep and yields 4 servings, so you can have multiple meals ready in minimal time on the stovetop. It's designed for weeknight execution without extended prep work.
Is Grilled Flank Steak good for fat loss?
At 279 calories and 34g protein per serving with zero carbs, this recipe is built for fat loss phases where keeping carbs minimal and protein high is the priority. The high protein-to-calorie ratio supports satiety during caloric deficits.
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