Grilled Pork Tenderloin
This Grilled Pork Tenderloin delivers 37g protein and 271 calories per serving — a lean protein source that tracks clean into any macro split. Quick-preps 4 servings on the stovetop, providing a complete protein portion in minimal prep time. Built for lifters in cutting phases who need substantial protein without excess calories.
Ingredients
- •Pork Tenderloin, Boneless(680g)
The leanest pork cut. Do not confuse with pork loin (wider, fattier).
- •Garlic(15g)
- •Vinegar, Apple Cider(60g)
- •Mustard, Dijon(45g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Maple syrup(30g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •½ teaspoon ground black pepper
- •Vegetable oil
Instructions
- 1In a small bowl or liquid measuring cup, whisk together the garlic, apple cider vinegar, mustard, maple syrup, olive oil, salt, and pepper. Pour the marinade in a large, sturdy ziptop bag.
- 2Cut away the silver skin from the pork tenderloin. Trim away any large pieces of excess fat. Place pork in the bag with marinade and seal it tightly, “squishing” the bag so that the pork is coated on all sides.
- 3Place the bag in a baking dish or on a plate to catch any drips. Refrigerate to marinate for 2 hours or up to 1 day, turning occasionally. Let stand at room temperature 30 minutes prior to grilling.
- 4When ready to cook, preheat the grill to medium (about 350 degrees F). Make sure the grates are very clean. Remove the pork from the marinade, shaking off any excess. Discard the marinade and bag. Place the pork on the grill and cover.
- 5Cook until the pork reaches 135 degrees F on an instant read thermometer, about 12 to 15 minutes, flipping once halfway through.
- 6Remove the tenderloin to a plate, cover, and let rest for 10 minutes before slicing and serving. Enjoy!
Nutrition — Per Serving
271
calories
37g
protein
11g
fat
- Carbohydrates
- 7g
- Saturated fat
- 2.0g
- Sodium
- 208 mg
- Dietary fiber
- 0.1g
4 servings per batch · ~211g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Pork Tenderloin have per serving?
Each serving delivers 37g of protein with 271 calories, offering a lean protein-to-calorie ratio. The macro breakdown is 11g fat and 7g carbs, making this a clean protein source.
How long does Grilled Pork Tenderloin take to prep?
This is a quick prep recipe that batch-preps 4 servings on the stovetop, enabling efficient meal prep for multiple days. You're looking at roughly 7-8 minutes of active time per meal when divided across the week.
Is Grilled Pork Tenderloin good for fat loss?
At 271 calories and 37g protein per serving, this recipe is well-suited for fat loss phases where you need to maintain protein intake while keeping calories controlled. The high protein-to-calorie ratio supports muscle retention during a deficit.
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