Lean Beef Steak with Asparagus Recipe (420 Cal, 45g Protein) | Eati

- 200g sirloin steak or flank steak (trimmed) - 250g asparagus spears, woody ends removed - 1 tsp olive oil - Salt, pepper, garlic powder - 1 tsp butter (optional, for finishing) - Lemon zest to serve

1. Remove steak from fridge 15 minutes before cooking. Pat dry, season generously with salt and pepper. 2. Toss asparagus with olive oil, salt, and garlic powder. 3. Heat cast-iron or stainless pan to high heat. Add steak, cook 3–4 minutes per side for medium (adjust for thickness). 4. Rest steak 5 minutes on cutting board before slicing. 5. Grill or roast asparagus 8–10 minutes at 220°C / 425°F (or 4 minutes in same pan after steak). 6. Slice steak against the grain. Serve with asparagus and lemon zest. 7. Log in Eati: 'sirloin steak 200g, asparagus 250g'.

Per serving (estimated): Calories: 420 kcal Protein: 45g Fat: 18g Carbohydrates: 5g Macro split: 43% protein / 39% fat / 5% carbs Protein per 100 calories: 10.7g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Beef provides heme iron, creatine, and zinc in addition to its protein — nutrients not found in the same bioavailable form in chicken or fish. For trainees whose performance has plateaued, adding 1–2 beef meals per week often makes a measurable difference. Macro breakdown (estimated): • 420 calories • 45g protein • 18g fat (primarily unsaturated) • 5g carbohydrates Asparagus is a strategic vegetable: It's a natural diuretic (reduces water retention), a source of folate and vitamin K, and provides 3g of fiber per 250g serving — at just 55 calories. The zero-carb profile of this entire dish makes it ideal for low-carb training days or on rest days when glycogen replenishment is less critical.

1. Chimichurri steak (450 cal, 45g protein): blend parsley, garlic, olive oil, red wine vinegar as a sauce. 2. Low-fat (340 cal, 45g protein): use 200g flank steak (leaner cut), skip butter. 3. Add mushrooms (430 cal, 46g protein): sauté 150g mushrooms for umami volume. 4. Steak salad (400 cal, 45g protein): slice over arugula, cherry tomatoes, balsamic.

Steak is best cooked fresh. Batch cook asparagus for 3 days. For meal prep convenience, slice cold steak thin for steak salad prep (stores 3 days refrigerated).