A balanced, high protein meal can be simple, delicious, and deeply satisfying. This grilled steak with quinoa and roasted vegetables delivers roughly 100 grams of protein in one plate while providing complex carbs, healthy fats, and plenty of fiber for a complete recovery or growth meal.
Nutrition Overview
- Total Protein: ~100g
- Calories: ~850–950 kcal (depending on cut and oil used)
- Macros (approximate):
- Protein: 100g
- Carbohydrates: 55g
- Fat: 25g
- Prep Time: 15 minutes
- Cook Time: 20–25 minutes
Ingredients
Protein Source
- 10 oz (280g) sirloin or top round steak – about 70g protein
- 1 cup cooked quinoa (185g) – about 8g protein
- 1 cup roasted chickpeas (160g) – about 14g protein
- 1 tbsp olive oil (for cooking and drizzling)
Vegetables
- 1 cup chopped bell peppers
- 1 medium zucchini, sliced
- 1 small red onion, cut into wedges
- 1 cup broccoli florets
- 1 tsp olive oil for roasting
- Salt, pepper, garlic powder, and paprika to taste
Optional Enhancers
- 1 tsp balsamic vinegar or lemon juice for brightness
- Fresh herbs like parsley or thyme for garnish
Instructions
1. Prepare the Steak
- Pat the steak dry and season with salt, pepper, and garlic powder.
- Preheat the grill or cast-iron pan to high heat.
- Cook for 4–5 minutes per side for medium-rare, or longer if preferred.
- Let it rest for 5 minutes before slicing to keep the juices in.
2. Cook the Quinoa
- Rinse quinoa under cold water.
- Combine ½ cup dry quinoa with 1 cup water or broth in a saucepan.
- Bring to a boil, reduce heat, cover, and simmer for 15 minutes until fluffy.
3. Roast the Vegetables
- Preheat oven to 425°F (220°C).
- Toss vegetables in olive oil, salt, pepper, and paprika.
- Spread evenly on a baking sheet.
- Roast for 15–20 minutes, stirring halfway through for even browning.
4. Roast or Crisp the Chickpeas
- Drain and rinse canned chickpeas, then dry thoroughly.
- Toss with olive oil and a pinch of salt.
- Roast for 20 minutes alongside vegetables or air fry for 10–12 minutes.
5. Assemble the Plate
- Spoon a bed of quinoa onto the plate.
- Add roasted vegetables and chickpeas.
- Top with sliced grilled steak.
- Finish with a drizzle of olive oil or balsamic vinegar and a sprinkle of herbs.
Grocery List
Protein
- 10 oz sirloin or top round steak
- 1 can (15 oz) chickpeas
- 1 cup dry quinoa
Vegetables
- 1 red bell pepper
- 1 zucchini
- 1 small red onion
- 1 head broccoli
Pantry & Spices
- Olive oil
- Salt
- Black pepper
- Garlic powder
- Paprika
- Balsamic vinegar or lemon juice (optional)
- Fresh parsley or thyme (optional)
Variations
- Higher calorie version: Add 1–2 tbsp butter or avocado slices.
- Lower carb version: Swap quinoa for cauliflower rice.
- Vegan version: Replace steak with extra tofu or tempeh for similar protein totals.
- Spicy version: Add chili flakes or cayenne pepper to the seasoning mix.
Why It Works
This meal delivers complete proteins from both animal and plant sources, ensuring a full amino acid profile. Quinoa and chickpeas add slow-digesting carbohydrates that sustain energy and recovery. The mix of roasted vegetables provides antioxidants and micronutrients that aid digestion, muscle repair, and immune function.
Grilled steak supplies high-quality, highly bioavailable protein with essential nutrients like iron, zinc, and B12. Together, the balance of textures, colors, and nutrients creates a plate that’s as satisfying to eat as it is functional for body composition goals.
In short: Grilled steak with quinoa and roasted vegetables is a powerhouse meal—balanced, protein-rich, and simple enough for any day of the week.
