PF
Juicy grilled steak served with crispy fries and a fresh green salad on a dark plate.
Stovetop~40 minComplexity

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. 1Pat the flank steak dry with paper towels. Place in a large bowl with salt, pepper, balsamic vinegar, and olive oil. Coat well and let sit at room temperature for 30 minutes (or refrigerate overnight).
  2. 2While the steak marinates, cut the onion into 1/2-inch thick rings and lightly brush both sides with olive oil. Halve the cherry tomatoes and set aside.
  3. 3Make the dressing: In a medium bowl, whisk together balsamic vinegar, olive oil, Dijon mustard, honey, salt, and pepper until combined. Set aside.
  4. 4Heat a large skillet or grill over medium-high heat (425–450°F for 2–3 minutes until smoking). Remove the steak from the marinade, letting excess drip away. Cook the steak 3–4 minutes per side until the internal temperature reaches 130°F on an instant-read thermometer and the surface is deeply browned. Cook the onion rings alongside for 3–4 minutes per side until charred. Transfer the steak to a cutting board and rest for at least 5 minutes.
  5. 5In a large bowl, combine the romaine lettuce, arugula, halved cherry tomatoes, half of the crumbled blue cheese, and the grilled onion rings (separating the rings as you add them).
  6. 6Pour enough dressing over the greens to lightly coat and toss until combined.
  7. 7Thinly slice the rested steak across the grain (about 1/4-inch wide). Divide the salad evenly into 4 airtight containers while still warm, then top each with sliced steak and the remaining blue cheese.
  8. 8Seal containers and refrigerate until ready to eat. Reheat gently or serve cold.

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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