Bodybuilder Steak and Broccoli Meal Prep
The elite athlete's meal prep — lean flank steak cooked to medium-rare, paired with broccoli and portioned into 4 containers with a simple garlic-herb oil.
15mPrep
20mCook
4Servings
420Calories
50gProtein
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Ingredients
- 681 gflank steak
- 1422 mlbroccoli florets
- 3 wholegarlic cloves, minced
- 45 mlolive oil
- 30 mllemon juice
- 3 mlrosemary, dried
- 3 mlthyme, dried
- 5 mlsalt
- 3 mlblack pepper
- 1 mlred pepper flakes
Ingredients
- 1.5 lb flank steak
- 6 cup broccoli florets
- 3 whole garlic cloves, minced
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 0.5 tsp rosemary, dried
- 0.5 tsp thyme, dried
- 1 tsp salt
- 0.5 tsp black pepper
- 0.25 tsp red pepper flakes
Instructions
- Marinate flank steak with 2 tbsp olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper for at least 30 min.
- Sear steak in a hot cast-iron 3–4 min per side for medium-rare (135°F). Rest 8 min.
- Roast broccoli at 425°F for 18–20 min with remaining oil, salt, and red pepper flakes.
- Slice steak thin across the grain.
- Portion into 4 containers: steak slices and broccoli.
- Drizzle with any resting juices from steak.