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
- 1Whisk together the minced garlic, apple cider vinegar, Dijon mustard, maple syrup, olive oil, salt, and pepper in a small bowl until combined. Pour into a large ziptop bag.
- 2Trim the silver skin and any large excess fat from the pork tenderloin using a sharp knife. Place the pork in the bag with marinade, seal tightly, and massage the bag so the pork is coated on all sides. Refrigerate for 2 hours up to 1 day, turning occasionally. Remove from refrigerator 30 minutes before cooking to bring to room temperature.
- 3Heat the vegetable oil in a large cast-iron skillet or heavy-bottomed pan over medium-high heat for 2–3 minutes until shimmering. While the pan heats, remove the pork from the marinade and pat dry with paper towels, shaking off excess liquid. Discard the marinade.
- 4Place the pork tenderloin in the hot skillet and sear for 3–4 minutes per side over medium-high heat until golden brown crust forms, turning once.
- 5Reduce heat to medium and continue cooking for 8–12 minutes until an instant-read thermometer inserted into the thickest part reads 135–140°F for medium-rare doneness, turning occasionally for even cooking.
- 6Transfer the pork to a cutting board, tent loosely with foil, and rest for 10 minutes.
- 7Slice the pork tenderloin against the grain into ½-inch-thick medallions and divide evenly into 4 airtight containers while warm.
- 8Refrigerate for up to 4 days, reheating gently over low heat or in the microwave with a splash of water before serving.
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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Set up your profile to unlockCommon questions
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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