Weekend steakhouse energy on a Tuesday. Flank steak seared hard, sliced against the grain, drenched in a bright garlic-parsley chimichurri that cuts through the fat.

• Flank steak is one of the leaner cuts with 26 g of protein per 100 g cooked.
• Chimichurri's raw herbs and vinegar aid digestion of the heavier protein load.
• Roasted potatoes pump easy dense carbs that pair perfectly with heavy lower-body training days.

1. 1

   Preheat the oven to 220 °C / 425 °F and toss the halved baby potatoes with olive oil and a generous pinch of salt on a sheet pan.

2. 2

   Roast the potatoes for 30 minutes, tossing once at the 15-minute mark, until deeply golden and crispy on the cut sides.

3. 3

   While the potatoes roast, finely chop the parsley and combine it with the minced garlic, red wine vinegar, olive oil, red pepper flakes and salt to make the chimichurri; let it sit for at least 10 minutes so the flavors meld.

4. 4

   Season the flank steak very heavily with salt and pepper on both sides; do not be shy.

5. 5

   Heat a cast-iron skillet or heavy pan over the highest possible heat until it just begins to smoke.

6. 6

   Add the steak and sear for 3 to 4 minutes on the first side without moving it; flip and sear for another 3 to 4 minutes for medium-rare, which is 55 °C internal temperature.

7. 7

   Transfer the steak to a cutting board and rest, uncovered, for 8 minutes; resting is non-negotiable for juicy meat.

8. 8

   Slice the steak thin at an angle, perpendicular to the muscle fibers.

9. 9

   Plate the roasted potatoes, sliced steak and a handful of rocket; spoon the chimichurri generously over the steak.

• Rest longer than you think - a rushed steak bleeds all its juice onto the board.
• Chimichurri keeps a week and rescues any bland leftover protein.