Here’s a high-protein, nutrient-dense recipe for Steak Salad with Mixed Greens, Cherry Tomatoes, and Balsamic Vinaigrette
a muscle-friendly meal perfect for bodybuilders or anyone seeking a balanced, flavorful dish packed with lean protein, fiber, and antioxidants!
Ingredient (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 cucumber (sliced)
- 1/4 red onion (thinly sliced)
- Optional add-ins:
- 1/4 avocado (sliced)
- 2 tbsp crumbled feta or goat cheese
- 1 hard-boiled egg (sliced)
For the Balsamic Vinaigrette:
- 2 tbsp balsamic vinegar
- 1 tbsp extra-virgin olive oil
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup (optional)
- 1 garlic clove (minced)
- Salt and pepper (to taste)
Instructions
1. Cook the Steak:
- Season steak generously with salt, pepper, and a pinch of garlic powder.
- Heat a skillet or grill pan over medium-high heat. Add 1 tsp olive oil and sear steak for 3-4 minutes per side for medium-rare (internal temp: 145°F/63°C). Let rest for 5 minutes, then slice thinly against the grain.
2. Prep the Salad Base:
- In a large bowl, toss mixed greens, cherry tomatoes, cucumber, and red onion.
3. Make the Dressing:
- Whisk together balsamic vinegar, olive oil, Dijon, honey (if using), garlic, salt, and pepper.
4. Assemble the Salad:
- Top greens with sliced steak and optional avocado, cheese, or egg.
- Drizzle with balsamic vinaigrette and toss gently.
Macros (Approximate)
- Calories: ~450-500 kcal
- Protein: ~40-45g (from steak + optional egg)
- Carbs: ~15-20g (from veggies + dressing)
- Fats: ~20-25g (from olive oil + optional avocado/cheese)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Lean steak provides iron and B vitamins for muscle repair and energy.
- Low-Calorie Greens: Mixed greens add fiber, vitamins (A, C, K), and antioxidants.
- Healthy Fats: Olive oil and avocado support hormone health and recovery.
- Customizable: Adjust toppings to fit your macros (e.g., skip cheese for lower fat).
Pro Tips
- Meal Prep: Cook steak in bulk and store sliced portions for quick salads all week.
- Boost Protein: Add a scoop of quinoa or chickpeas for plant-based protein.
- Lower Carbs: Skip honey in the dressing and add lemon juice for tanginess.
- Air Fryer Steak: Cook steak in an air fryer at 400°F (200°C) for 8-10 minutes.
Enjoy this hearty, protein-packed salad as a post-workout meal or light dinner! 🥩🥗💪