💪 Why This Meal Works:
- Lean beef = rich in protein + iron + B vitamins
- Whole wheat pasta = complex carbs + fiber
- Asparagus = vitamins A, C, E + anti-inflammatory benefits
Ideal for lunch or dinner, especially around training time for recovery and strength building.
🛒 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Lean beef (sirloin or flank) | 150–200g |
| Whole wheat pasta | 1 cup cooked (about 70g dry) |
| Asparagus | 1 cup (100g) |
| Olive oil | 1 tbsp |
| Garlic (minced) | 1 clove |
| Lemon juice | 1 tsp |
| Salt & pepper | To taste |
| Italian herbs or chili flakes | Optional |
👨🍳 Cooking Instructions
Step 1: Season the Beef
- Rub beef with olive oil, salt, pepper, and optional herbs or chili flakes.
- Let it rest at room temp for ~10–15 mins before grilling.
Step 2: Cook the Pasta
- Boil water with a pinch of salt.
- Cook whole wheat pasta until al dente (about 7–9 mins), then drain.
- Optional: toss with a bit of olive oil to prevent sticking.
Step 3: Grill or Sear the Beef
- Use a grill or skillet on high heat.
- Cook for 3–5 mins per side (depending on thickness and doneness preference).
- Rest for 5 mins before slicing.
Step 4: Sauté or Steam Asparagus
- Trim the ends.
- Sauté with garlic in a bit of olive oil for 3–4 mins, or steam until bright green and slightly tender.
- Squeeze lemon juice on top before serving.
Step 5: Plate It
- Serve sliced beef over the pasta, with asparagus on the side or mixed in.
🍽 Nutrition Info (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 500–550 kcal |
| Protein | 40–45g |
| Carbs | 35–40g |
| Fat | 18–20g |
| Fiber | 6–8g |
🕐 When Should You Eat This?
Best as:
- Post-workout meal (within 1–2 hours): boosts recovery, repairs muscle, replenishes energy.
- Hearty lunch or dinner when strength training.
💡 Pro Tips:
- Bulking? Increase pasta portion or add a poached egg for extra calories.
- Cutting? Use leaner cuts like sirloin tip or reduce pasta portion slightly.
- Want flavor without fat? Use balsamic vinegar or lemon zest to boost taste!
