Steak Salad with Rocket, Parmesan, and Olive Oil

Why This Works for Intermittent Fasting

Sirloin or ribeye steak is one of the most satiating foods you can eat — a dense source of complete protein, haem iron, zinc, and creatine, with enough fat to keep hunger quiet for hours. Rocket adds a peppery bite and a useful shot of vitamin K and folate. Shaved parmesan provides fat and umami without adding carbohydrates. Olive oil is your anti-inflammatory anchor. Together this salad delivers the protein and fat density that makes fasting manageable for the rest of the day.

Ingredients

• 300g sirloin or ribeye steak (approximately 150g per person)
• 80g wild rocket (arugula)
• 40g parmesan, shaved with a vegetable peeler
• 1 small red onion, very thinly sliced
• 8–10 cherry tomatoes, halved
• 3 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• Sea salt and black pepper to taste
• Optional: a small handful of pine nuts or walnuts for crunch

Instructions

1. Remove the steak from the fridge 20 minutes before cooking. Pat completely dry with paper towels and season generously with sea salt and black pepper on both sides.
2. Heat a heavy-bottomed pan or cast iron skillet over very high heat until it smokes slightly. Add a small amount of butter or ghee.
3. Cook the steak for 2–3 minutes per side for medium-rare (adjust to your preference). Do not move it while it sears — let it form a crust.
4. Remove the steak from the pan and rest it on a board for at least 5 minutes. This is essential — resting keeps the juices inside the meat.
5. While the steak rests, whisk together the olive oil, lemon juice, and Dijon mustard in a small bowl until combined. Season with salt and pepper.
6. Arrange the rocket on two plates. Scatter the red onion slices and cherry tomatoes across the top.
7. Slice the rested steak thinly against the grain and lay the slices over the salad.
8. Drizzle the dressing over everything. Scatter the shaved parmesan on top.
9. Add pine nuts or walnuts if using. Serve immediately.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, 20:4, OMAD. This salad is designed as a first or only meal within a compressed eating window. The protein-to-fat ratio is ideal for breaking a fast without spiking insulin aggressively, while the meal density supports satiety for the remainder of the day. Fully carnivore-compatible without the plant components; fully keto-compatible as written.

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This recipe is for informational purposes only and is not medical advice.