A good ribeye doesn't need much. Salt, pepper, a screaming hot pan, and 8 minutes of patience. This is the meal I come back to when I want something that actually feels like a reward after a hard session.

Why ribeye?

Ribeye is one of the most nutrient-dense cuts you can eat. A 300g ribeye gives you roughly 84g of protein, plus iron, zinc, B12, and creatine — all things your body needs to recover and grow. The fat marbling keeps it juicy and satisfying, which means you're less likely to snack after.

The recipe

Start with a 300g ribeye, at least 2.5cm thick. Take it out of the fridge 30 minutes before cooking — room temperature meat sears better.

Pat it dry with paper towels. Season generously with salt and black pepper on both sides. That's it. No marinades, no rubs. Let the meat speak.

Heat a cast iron pan on high until it's smoking. Add a thin layer of avocado oil (high smoke point). Lay the steak away from you to avoid splatter.

Sear 4 minutes per side for medium-rare. Don't touch it, don't move it, don't press it. Just let it cook. If you want medium, add 1 minute per side.

Rest the steak on a cutting board for 5 minutes. This is non-negotiable — cutting too early lets all the juice run out.

Side suggestions

Keep it simple. Roasted sweet potatoes (complex carbs for glycogen replenishment) and steamed broccoli (fiber + micronutrients). Or white rice if you're bulking.

Macros (approximate for 300g ribeye alone)

• Calories: 1023
• Protein: 84g
• Fat: 74g
• Carbs: 0g
• Fiber: 0g (add sides for fiber)

The total plate with 200g sweet potato and 150g broccoli comes to roughly 1250 calories, 88g protein, 78g fat, 55g carbs, 8g fiber. A complete post-workout meal.