high-protein, nutrient-dense recipe for Grilled Steak with Mashed Potatoes and Green Beans
a classic, muscle-friendly meal perfect for bodybuilders or anyone seeking a balanced plate of protein, complex carbs, and fiber!
Ingredients
For the Grilled Steak:
- 2 lean steaks (8 oz each; e.g., sirloin, flank, or filet mignon)
- 1 tbsp olive oil or avocado oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp dried rosemary (or fresh herbs like thyme)
- Salt and pepper (to taste)
For the Mashed Potatoes:
- 2 medium Yukon Gold or russet potatoes (peeled and cubed)
- 2 tbsp plain Greek yogurt (or low-fat milk)
- 1 tbsp butter (optional, for creaminess)
- Salt and pepper (to taste)
For the Green Beans:
- 2 cups fresh green beans (trimmed)
- 1 tsp olive oil
- 1 garlic clove (minced)
- Salt and pepper (to taste)
- Optional: lemon zest or slivered almonds
Instructions
1. Prep the Steak:
- Pat the steaks dry and rub with olive oil, garlic powder, smoked paprika, rosemary, salt, and pepper. Let sit at room temperature for 15-30 minutes.
- Preheat a grill or grill pan to medium-high heat. Grill steaks for 4-5 minutes per side (for medium-rare) or until internal temperature reaches 145°F (63°C). Let rest for 5 minutes before slicing.
2. Cook the Mashed Potatoes:
- Boil potatoes in salted water for 15-20 minutes until fork-tender. Drain and mash with Greek yogurt, butter (if using), salt, and pepper until smooth.
3. Sauté the Green Beans:
- Heat olive oil in a skillet over medium heat. Sauté garlic for 30 seconds, then add green beans. Cook for 5-7 minutes until tender-crisp. Season with salt, pepper, and optional lemon zest.
4. Assemble the Meal:
- Plate sliced steak alongside mashed potatoes and green beans. Garnish with fresh herbs or a sprinkle of paprika.
Macros (Per Serving)
- Calories: ~550-600 kcal
- Protein: ~45-50g (from steak)
- Carbs: ~35-40g (from potatoes and green beans)
- Fats: ~20-25g (from steak and olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Lean steak provides iron, zinc, and B vitamins for muscle repair and energy.
- Complex Carbs: Potatoes replenish glycogen stores, while green beans add fiber and vitamins (C, K).
- Healthy Fats: Olive oil and optional butter support hormone production and joint health.
- Meal-Prep Friendly: Grill extra steak and cook potatoes/green beans in bulk for easy weekday meals.
Pro Tips
- Marinate the Steak: Use a mix of soy sauce, Worcestershire, and garlic for deeper flavor.
- Lower Carbs: Swap potatoes for mashed cauliflower or sweet potatoes.
- Boost Protein: Add a dollop of Greek yogurt to the mashed potatoes.
- Crispy Green Beans: Air-fry at 400°F (200°C) for 8-10 minutes with garlic and Parmesan.
Enjoy this hearty, protein-packed meal to fuel your workouts and recovery! 🥩🥔💪