Prime Rib
This Prime Rib delivers 64g protein and 879 calories per serving — a calorie-dense option for lifters in a surplus phase. Preps 8 servings via stovetop in quick time, making it viable for weekend batch cooking. Built for strength athletes who need high calories and protein in fewer total meals.
Ingredients
- •Beef Ribeye, Boneless(2722g)
- •Unsalted Butter(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(30g)
- •Oregano, Dried(15g)
- •Parsley, Fresh(15g)
- •Thyme, Fresh(10g)
- •Rosemary, Fresh(10g)
- •1 tablespoon kosher salt
- •1/2 tablespoon black pepper
Instructions
- 1Remove the boneless ribeye steaks from the refrigerator and let them sit at room temperature for 20–30 minutes while you prepare the herb mixture.
- 2Mince the fresh garlic and chop the fresh parsley, thyme, and rosemary. In a small bowl, combine the unsalted butter with the garlic, fresh and dried herbs, salt, and pepper until fully mixed.
- 3Pat the steaks dry with paper towels. Heat a large cast iron skillet or heavy-bottomed pan over medium-high heat until it just begins to smoke, about 3–4 minutes.
- 4Working in batches if needed to avoid crowding, place the steaks in the hot skillet and sear for 4–5 minutes per side over medium-high heat, until deeply golden brown with a crust forming; internal temperature should reach 130–135°F for medium-rare doneness.
- 5Transfer the steaks to a cutting board and immediately rub the herb-butter mixture over the top surface of each steak, allowing it to melt into the meat while it rests for 15–20 minutes; internal temperature will continue to rise to 135–140°F as carryover cooking occurs.
- 6Slice each steak into 4–6 portions depending on desired serving size, maintaining any pink center for medium-rare.
- 7Divide the cooked ribeye portions evenly into 8 airtight containers while still warm, portioning one steak (or equivalent sliced portion) per container.
- 8Seal containers and refrigerate for up to 4 days, or freeze for up to 3 months.
Nutrition — Per Serving
879
calories
64g
protein
75g
fat
- Carbohydrates
- 3g
- Saturated fat
- 27.2g
- Sodium
- 148 mg
- Dietary fiber
- 1.3g
8 servings per batch · ~358g each
Macro data sourced from USDA FoodData Central
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How much protein does Prime Rib have per serving?
Each serving delivers 64g of protein and 879 calories with 75g fat and 3g carbs. This is a high-calorie, fat-dense cut suited for muscle-gain phases where caloric surplus and protein intake are both priorities.
How long does Prime Rib take to prepare?
Prime Rib qualifies as quick prep and serves 8 people at once, making it an efficient option for weekend meal prep when you're cooking larger batches. You'll have multiple high-protein dinners ready with minimal active cooking time.
Is Prime Rib good for muscle gain?
At 64g protein per serving and nearly 900 calories, Prime Rib is well-suited for muscle-gain phases requiring surplus calories and high protein intake. The high fat content provides energy density to hit caloric targets while supporting hormone production and satiety.
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