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StovetopComplexity

Steak Salad

This Steak Salad delivers 42g protein and 565 calories per serving, making it one of the highest-protein lunch options available. Quick-preps 4 servings on the stovetop, covering your midday macros in a single meal. Ideal for anyone hitting a 160g+ daily protein target while staying under 600 calories per lunch.

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Ingredients

4 servings
  • Beef Flank Steak, Boneless(567g)
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon ground black pepper
  • Vinegar, Balsamic(30g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion
  • Tomato, Cherry
  • Lettuce, Romaine(720g)
  • Arugula(720g)
  • Cheese, Blue, Crumbled(113g)
  • Olive oil

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Vinegar, Balsamic(60g)
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Honey(5g)
  • 3/4 teaspoon kosher salt (plus additional to taste)
  • 1/8 teaspoon ground black pepper (plus additional to taste)

Instructions

  1. 1Prep the steak: With paper towels, pat the steak dry. Place in a large ziptop bag or large bowl, with the salt, pepper, balsamic vinegar, and oil. Seal the bag (if using), removing as much air as possible. Turn to coat the steak. Set aside at room temperature for 30 minutes, or refrigerate overnight.
  2. 2Meanwhile, cut the onion into 1/2-inch thick rings. Lightly brush each side with olive oil. Cut the cherry tomatoes in half.
  3. 3Make the dressing: In a medium bowl or large measuring cup, whisk together the balsamic, oil, Dijon, honey, salt, and pepper.
  4. 4Cook the steak and onion: Heat the grill over medium-high heat (425 to 450 degrees F) or heat the oven’s broiler. If using the broiler, line a rimmed baking pan with foil. Remove the steak from the marinade, allowing as much excess marinade as possible to drip away. Grill or broil the onion and steak, until the steak is medium-rare and the onion is charred on both sides—3 to 4 minutes per side depending on its thickness, until the steak reaches 130 degrees F on an instant read thermometer. (If you like your steak more well done, cook it 1 to 2 minutes more, but note that it will be tough).
  5. 5Place the steak on a cutting board and let rest at least 5 minutes.
  6. 6In a large bowl, place the mixed greens, arugula, halved tomatoes, half of the cheese, and the grilled onions (separate the rings as you add them).
  7. 7Add enough dressing over the top to moisten, then toss to coat. Divide the salad between individual plates, or place in the center of a large serving plate.
  8. 8VERY thinly slice the steak across the grain (about 1/4-inch wide). Serve on top of or alongside the salad. Sprinkle on the remaining blue cheese. Enjoy!

Nutrition — Per Serving

565

calories

42g

protein

38g

fat

Carbohydrates
18g
Saturated fat
12.6g
Sodium
480 mg
Dietary fiber
6.7g

4 servings per batch · ~570g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Steak Salad have per serving?

Each serving contains 42g of protein with 565 calories, making it a solid choice for hitting daily protein targets without excess volume. The macro split is 38g fat and 18g carbs per serving.

How long does Steak Salad take to make?

This recipe qualifies as quick prep and batches 4 servings on the stovetop, so you can have multiple meals ready in minimal time. It's efficient for mid-week meal prep or single-meal preparation.

Is Steak Salad good for fat loss?

At 565 calories and 42g protein with only 18g carbs, this recipe is well-suited for fat loss phases where you need high protein with controlled calories. The high fat content (38g) keeps you satiated between meals.

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