When Going Lean [Meat] Goes Right


While red meat is not a necessity of diet, we all know that every once in a while you need to switch up your prepped meals and protein sources. Eating the same thing for days can get old, so every once in a while, we should indulge in what we like. It’s like a reward for committing to your plan!

And remember,  moderation is key.

If you do decide to go with red meat, the leaner the better. Pork is inherently leaner than beef, and a tenderloin is an excellent source of protein and saturated fats. Grab it at your butcher section in your local grocery store.

As always, we recommend eating clean with grass-fed, organic, and pasture raised pork and beef!

Mustard-Maple Pork Tenderloin


  • 3 tablespoons Dijon mustard, divided
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 1 pound pork tenderloin, trimmed
  • 2 teaspoons canola oil
  • 1/4 cup cider vinegar
  • 2 tablespoons maple syrup
  • 1 1/2 teaspoons chopped fresh sage

Preheat oven to 425°F. Combine 1 tablespoon mustard, salt and pepper in a small bowl; rub all over pork. Heat oil in a large ovenproof skillet over medium-high heat. Add pork and brown on all sides, 3 to 5 minutes. Transfer the pan to the oven and roast until an instant-read thermometer inserted in the center registers 145°F, about 15 minutes.

Transfer to a cutting board and let rest for 5 minutes.

Place the skillet over medium-high heat (take care, the handle will still be hot), add vinegar, and boil, scraping up any browned bits with a wooden spoon, about 30 seconds.

Whisk in maple syrup and the remaining 2 tablespoons mustard; bring to a boil, reduce heat to a simmer and cook until the sauce is thickened, about 5 minutes. Slice the pork.

Add any accumulated juices to the sauce along with sage. Serve the pork topped with the sauce.

Nutritional Information
Serving size
3 oz. pork tenderloin & about 2 Tbsp. sauce

Per serving
186 calories; 5 g fat(1 g sat); 0 g fiber; 9 g carbohydrates; 24 g protein; 0 mcg folate; 74 mg cholesterol; 6 g sugars; 6 g added sugars; 7 IU vitamin A; 0 mg vitamin C; 20 mg calcium; 1 mg iron; 472 mg sodium; 512 mg potassium

Stay Koko Fit!

Mary Obana
President & Co-Founder, Koko FitClub

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