Grill~30 minComplexity
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.
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Ingredients
4 servings
- •1.5 lbs Beef Flank Steak, Boneless
Instructions
- 1Remove the flank steak from the refrigerator and let it rest at room temperature for 20 minutes before cooking.
- 2Preheat your grill to medium-high heat (425–450°F) for 3–4 minutes until the grates are very hot.
- 3Pat the flank steak dry on both sides with paper towels. Using a sharp knife, lightly score the surface in a shallow diagonal crosshatch pattern with cuts spaced about 1½ inches apart.
- 4Place the steak on the hot grill and cook 3–4 minutes per side without moving it, until the surface is deeply browned with visible char marks and an instant-read thermometer reads 130°F for medium-rare or 135–140°F for medium.
- 5Transfer the steak to a cutting board and rest uncovered for 10 minutes — the internal temperature will continue to rise slightly and juices will redistribute.
- 6Slice the steak thinly against the grain into pieces no thicker than ⅛ inch. Cutting against the grain is essential for tenderness.
- 7Divide the sliced steak evenly into 4 meal-prep containers while still warm. Seal and refrigerate 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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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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