Healthy Meals

Ultimate Steak Sandwich Recipe | Muscle-Building Lunch

The ultimate steak sandwich recipe to fuel your gains.

You need carbs and protein to build muscle and strength, but who said you had to give up enjoying your food for a lifetime of unseasoned chicken and rice? This steak sandwich recipe has the perfect blend of protein and carbs to expedite muscle growth and recovery (without making you want to drop a barbell on your neck).

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steak sandwich recipe

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Serves: 1


  • 100g grass-fed sirloin steak
  • 2 tsp. Coconut Oil
  • 50ml balsamic vinegar
  • 1/4 tsp. sea salt and black pepper
  • 1 small red onion (sliced into very thin, long slices)
  • 5g (a few shavings) parmesan
  • Handful rocket
  • 2 tsp. reduced-fat honey mustard dressing
  • 2 slices wholemeal ciabatta


1. First, heat a large, non-stick frying pan to a medium heat with 1 tsp. coconut oil.

2. Add the thin red onion slices to the pan with the sugar and fry for 3-4 minutes, stirring occasionally. Add the balsamic vinegar, turn the heat to low and pop a lid on. Cook for around 20 minutes more.

3. Once the onions have softened and begun to caramelise, it’s time to cook the steak. Place a heavy-based pan on a high heat with 1 tsp. coconut oil. When the pan is very hot and just about begins to smoke, add the steak. The length of time you cook it is down to how you prefer your steak. For a 1” thick steak, we recommend the following frying times:

Blue: around 1 minute on each side

Rare: around 1.5 minutes on each side

Medium-rare: around 2 minutes on each side

Medium: around 2.5 minutes on each side

Well-done: around 4 minutes on each side

4. Once cooked, remove the steak from the pan and set aside on a plate to rest for a minute or two. Turn the heat down to medium.

5. Pop the ciabatta slices into the pan the steak was cooking in and toast on each side for 1-2 minutes. Once toasted, remove the ciabatta and place onto a plate. Thinly slice the steak against the grain and assemble across the first slice of ciabatta. Add the caramelised onion, rocket, and parmesan, and top with reduced-fat mustard dressing.

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Nutritional Facts

Amount per serving

Calories 610
Total Fat 22g
Total Carbohydrates 63g
Protein 29g

Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

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