Macro Friendly French Dip + Au Jus



Butter, flour and deliciousness ahead.

This recipe is all about the meat and beef needs to be juicy or really why bother eating it. You can use this Roast recipe for a multitude of meal prep foods taco salad, burrito bowls, beef and broccoli this list goes on and one. So if you can set aside some crock pot time you can set yourself up for some nutritious meal prep success.


Serving size 2oz


  • boneless chuck roast or top or bottom round roast, 1 1/2 pounds

  • 2 teaspoons kosher salt, plus more to taste

  • 1 ½ teaspoons freshly ground black pepper, plus more to taste

  • 1/8 cup all-purpose flour

  • 2 tablespoons unsalted butter

  • 2 teaspoons apple cider vinegar

  • 1 can beef consume

  • 2 soup cans full of water

  • 1 teaspoon buttermilk, optional


  1. Place roast on a cutting board and rub the salt and pepper all over it. Sprinkle the flour all over the seasoned meat and massage it into the flesh.

  2. Heat the oil in a large sauté pan set over high heat until it is shimmering and about to smoke. Place the roast in the pan and brown on all sides, 4 to 5 minutes a side, to create a crust. Remove roast from pan and place it in the bowl of a slow cooker. Add the butter, vinegar, consume and water to the meat. Put the lid on the slow cooker, and set the machine to low.

CARAMELIZED ONIONS-without the fat.

Serving size 1/4C

This one we can’t take any credit for. We found this how to over on Sweet Simple Vegan. You can find the details HERE. We puta 1/4C of caramelized onions on our sandwiches.

via Simply Sweet Vegan

via Simply Sweet Vegan



Though not technically very “healthy” here’s were you use portion control to get the best of both worlds. A 1/4C of will run just 24 Calories.


4 Portions, Serving Size 1/4C

• 1/2 Tsp. Minced Garlic
• 1 1/2 Tsp. Worcestershire
• 1 Tbsp. White Wine
• 2 Tbsp. Chopped Red Onion
• 1 1/4 C. Reduced Sodium Beef Broth
• 1 1/2 Tsp. All-Purpose Flour


Daves Killer Bread 60 Cal 2 slices

*Make sure that when you prep up your meal to keep the ingredients of the sandwich separate from the bred or you’ll have your self a soggy mess.


MACROS 400cals 34g Protein 29g Carbs 16g Fat

Tigan Robinson