flank steak, steak, sous vide, sous vide steak, lean protein, healthy sous vide recipes, meal prep, pesto, pumpkin pesto

Healthy Meal Prep for Fit Bodies: Sous Vide Flank Steak

Serve the lean protein with a tasty green pea mash and fall-inspired pumpkin pesto.

Nutrition is half the battle for high-performers, and meal prep is a key strategy for achieving success. Takeout is often loaded with extra oils and high in sodium. And studies show that people who spend more time on home food preparation have a higher-quality diet. That’s why we introduced our healthy meal prep series. The plans to follow support Equinox’s nutritional pillars that functional food should be full of nutrients and free of added sugars to make you feel and perform at your best.

When you’re starving after a workout, it’s nice to have a go-to meal ready, which is why having an appliance that does the work for you is key, says Seattle-based chef Dana Tough of ChefSteps.

Previously, we showed you how to use a sous vide machine to easily make juicy chicken and pork tenderloin. This week, learn how to master healthy red meat.

This guide was created by ChefSteps.

See all of our plans here.

SUNDAY PREPARATIONS:

1.
Shop for all the ingredients and allow two hours to cook. View shopping list here.
2.

Set up a sous vide and prepare the flank steak.

Sous vide

FIT CHEF HOW-TO: JUICY FLANK STEAK VIEW THE RECIPE

For the perfect medium-rare flank steak, the ideal cooking temp is 140 degrees for 60 minutes, says Tough. If you prefer your meat rare, you’ll want to cook it at 129 degrees for the same amount of time, he notes. But flank steak is a great example of a protein that benefits from a long cook time, so feel free to experiment, adds Tough. With the sous vide method, it will only become more tender as the duration increases, which means it’s pretty much foolproof. Also, you don’t have to stick with salt and pepper, this cut cooks well in marinades such as your favorite BBQ sauce or chili adobo. Just add the condiment to the bag before cooking and you can easily transform the protein.

3.

While the steak cooks, prepare the condiments.

4.

Assemble all of the lunch components and store in microwave-safe containers in the fridge. We recommend you keep each steak whole until just before you assemble the meal at work to keep it as juicy as possible. START PACKING

NEED MORE MEAL PREP IDEAS?