By: Stefanie Huber
Valentine’s Day is the perfect occasion to show love—not just to your significant other, but also to your body! This romantic high-protein, low-sodium meal nourishes your heart, muscles, and overall well-being while delivering delicious flavors. In under 45 minutes, you can create a gourmet dinner that’s both healthy and indulgent. Let’s dive in!
The Main Course: Garlic Herb Seared Steak with Roasted Asparagus & Mashed Sweet Potatoes
Ingredients (Serves 2)
🔹 2 lean sirloin or filet mignon steaks (grass-fed preferred)
🔹 1 tbsp olive oil
🔹 2 cloves garlic, minced
🔹 1 tbsp unsalted butter (or ghee)
🔹 1 tbsp fresh rosemary or thyme (or 1 tsp dried)
🔹 1/2 tsp black pepper
🔹 1/4 tsp smoked paprika
🔹 1 bunch fresh asparagus, trimmed
🔹 1 medium sweet potato, peeled and diced
🔹 1/4 cup Greek yogurt (unsalted)
Instructions
1️⃣ Prepare the sweet potatoes: Boil diced sweet potatoes for about 15 minutes until tender. Mash with Greek yogurt for creaminess.
2️⃣ Roast the asparagus: Toss asparagus with 1/2 tbsp olive oil and black pepper. Roast at 400°F (200°C) for 10-12 minutes.
3️⃣ Cook the steak: Heat 1/2 tbsp olive oil in a skillet over medium-high heat. Sear the steak for 3-4 minutes per side. Add butter, garlic, and rosemary in the last minute, spooning over the steak. Let rest before serving.
4️⃣ Plate beautifully: Serve the steak with a dollop of mashed sweet potatoes and asparagus on the side.
Nutritional Breakdown (Per Serving)
- Calories: ~480 kcal
- Protein: ~50g
- Carbohydrates: ~30g
- Fiber: ~6g
- Sugars: ~7g
- Fats: ~18g
- Sodium: ~100mg
⏳ Prep Time: 10 minutes
⏳ Cook Time: 20 minutes
⏳ Total Time: 30 minutes
The Dessert: Dark Chocolate-Dipped Strawberries with Crushed Almonds
Ingredients (Serves 2)
🔹 6-8 fresh strawberries
🔹 2 oz dark chocolate (85% cacao or higher, unsweetened if preferred)
🔹 2 tbsp crushed almonds
Instructions
1️⃣ Melt dark chocolate in a microwave-safe bowl in 15-second intervals, stirring in between.
2️⃣ Dip each strawberry in the melted chocolate and roll in crushed almonds.
3️⃣ Place on parchment paper and refrigerate for 10-15 minutes until set.
Nutritional Breakdown (Per Serving – 4 Strawberries)
- Calories: ~180 kcal
- Protein: ~4g
- Carbohydrates: ~15g
- Fiber: ~4g
- Sugars: ~8g
- Fats: ~12g
- Sodium: ~5mg
⏳ Prep Time: 5 minutes
⏳ Chill Time: 10-15 minutes
⏳ Total Time: ~15-20 minutes
Set the Mood: Romantic Setting Ideas for an At-Home Valentine’s Dinner
✨ Dim the lights & add candles: Soft candlelight creates an intimate atmosphere.
🎶 Curate a playlist: Choose soft jazz, classical, or your favorite love songs.
🌹 Decorate with roses or petals: A single rose on the table or scattered petals add elegance.
🍷 Serve in fancy glassware: Even water feels special in a wine glass.
💌 Handwritten love note: A heartfelt message on each plate makes it extra special.
📸 Take a polaroid/photo: Capture the moment to remember forever.
Love Your Body & Your Valentine
With protein to fuel your body and wholesome ingredients that support your heart and kidneys, you can indulge guilt-free. Because love—like good health—should be nurtured every day.
Get More “High/Low (high-protein/low-sodium” resources here
