Here’s a high-protein, nutrient-packed recipe for Steak Salad with Mixed Greens, Cherry Tomatoes, and Balsamic Vinaigrette
a perfect meal for bodybuilders or anyone craving a balanced, muscle-friendly dish that’s both hearty and refreshing!
Ingredients (Serves 1)
For the Salad:
- 6 oz (170g) lean steak (sirloin, flank, or skirt steak)
- 3 cups mixed greens (spinach, arugula, romaine)
- 1/2 cup cherry tomatoes (halved)
- 1/4 red onion (thinly sliced)
- 1/4 avocado (sliced, optional for healthy fats)
- 2 tbsp crumbled feta or goat cheese (optional)
- 1 tsp olive oil (for cooking steak)
For the Balsamic Vinaigrette:
- 1 tbsp balsamic vinegar
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup (optional)
- 1 tbsp extra-virgin olive oil
- Salt and pepper (to taste)
Instructions
1. Cook the Steak:
- Pat the steak dry and season generously with salt and pepper.
- Heat olive oil in a skillet or grill pan over medium-high heat. Sear the steak for 3-4 minutes per side (for medium-rare) or until it reaches your desired doneness (internal temp: 145°F/63°C for medium-rare).
- Let the steak rest for 5 minutes, then slice thinly against the grain.
2. Prep the Salad Base:
- In a large bowl, toss mixed greens, cherry tomatoes, red onion, and avocado (if using).
3. Make the Dressing:
- Whisk together balsamic vinegar, Dijon, honey (if using), olive oil, salt, and pepper.
4. Assemble:
- Drizzle the salad with balsamic vinaigrette and toss gently.
- Top with sliced steak and optional cheese.
Macros (Approximate)
- Calories: ~400-450 kcal
- Protein: ~35-40g (from steak)
- Carbs: ~15-20g (from veggies and dressing)
- Fats: ~20-25g (from steak, avocado, and olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Steak provides iron, zinc, and B vitamins for muscle repair and energy.
- Nutrient-Dense Greens: Mixed greens and tomatoes add fiber, vitamins (A, C, K), and antioxidants.
- Healthy Fats: Olive oil and avocado support hormone health and recovery.
- Low-Sugar Dressing: Homemade vinaigrette avoids added sugars found in store-bought versions.
Pro Tips
- Meal Prep: Cook extra steak and store sliced portions in the fridge for quick salads all week.
- Boost Protein: Add a hard-boiled egg or chickpeas.
- Lower Carbs: Skip the honey in the dressing and add lemon juice for tanginess.
- Extra Flavor: Sprinkle with toasted nuts (walnuts, almonds) for crunch and omega-3s.
Enjoy this flavorful, protein-packed salad as a post-workout meal or light dinner! 🥩🥗💪