Close-up of sizzling ribs on an outdoor barbecue grill, with tongs grabbing meat.

Grill~25 minComplexity

Grilled Flank Steak With Simple Garlic Marinade

Name: Grilled Flank Steak With Simple Garlic Marinade
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Cuisine: american
Ingredients: Beef flank steak, boneless, raw; Vinegar, apple cider; Olive oil; Garlic, raw; 3 teaspoons kosher salt; Brown sugar; ½ teaspoon freshly cracked black pepper

This Grilled Flank Steak with Simple Garlic Marinade delivers 38g protein and 370 calories per serving — significant protein from beef with controlled calories. Batch-preps 6 servings in quick time on the stovetop, covering multiple days with one cook session. Designed for lifters who need consistent, repeatable protein sources throughout the week.

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Ingredients

6 servings

•
Beef Flank Steak, Boneless(1134g)
•
Vinegar, Apple Cider(60g)
•
Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
•
Garlic(30g)
•
3 teaspoons kosher salt
•
Brown sugar(10g)
•
½ teaspoon freshly cracked black pepper

Instructions

1Whisk together the apple cider vinegar, olive oil, minced fresh garlic, and brown sugar in a small bowl until combined.
2Season the flank steak all over with salt and pepper, then place it in a large zip-top bag or shallow dish and pour the marinade over it, turning to coat both sides evenly. Seal and refrigerate for at least 1 hour or up to 4 hours.
3Remove the steak from the refrigerator 15 minutes before cooking. Heat a large cast-iron skillet or grill pan over medium-high heat until very hot, about 2–3 minutes.
4Remove the steak from the marinade, letting excess drip off, and discard the used marinade. Place the steak in the hot skillet and cook 5–7 minutes per side until the internal temperature reaches 135°F for medium-rare, with a dark brown crust formed on both sides.
5Transfer the steak to a cutting board and let rest for 5 minutes.
6Thinly slice the steak against the grain on the diagonal using a sharp knife.
7Divide the sliced steak evenly into 6 airtight containers while still warm, allowing about 4–5 ounces per portion.
8Cool to room temperature, then seal and refrigerate for up to 4 days, or freeze for up to 3 months.

Nutrition — Per Serving

370

calories

38g

protein

23g

fat

Carbohydrates: 3g
Saturated fat: 7.4g
Sodium: 99 mg
Dietary fiber: 0.1g

6 servings per batch · ~211g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Grilled Flank Steak With Simple Garlic Marinade have per serving?

Each serving delivers 38g of protein and 370 calories with 23g fat and 3g carbs. The added marinade increases calories compared to plain flank steak while maintaining a low-carb profile.

How long does Grilled Flank Steak With Simple Garlic Marinade take to prep?

This quick prep recipe makes 6 servings, giving you a full week of protein-dense dinners or lunches from one cook session. Active cooking time is minimal on the stovetop despite the marinating step.

Is Grilled Flank Steak With Simple Garlic Marinade good for fat loss?

At 370 calories and 38g protein with minimal carbs (3g), this is an excellent fat loss choice that keeps you in a caloric deficit while maintaining high protein intake. The garlic marinade adds flavor without significant macro impact.