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Meal Prep

Balsamic Dijon Herb Pork Tenderloin

Name: Balsamic Dijon Herb Pork Tenderloin
Prep time: 10 min
Cook time: 35 min
Total time: 105 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 lbs pork tenderloin; 1 tbsp olive oil; 4 tbsp balsamic vinegar; 2 tbsp Dijon mustard; 1/2 tbsp dried rosemary; 3 cloves garlic minced; 1 tsp salt; 1/2 tsp black pepper; 1.5 lbs Brussels sprouts halved; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tbsp garlic powder; 1/2 tsp black pepper; 1 cup dry white rice; 1 tbsp rice vinegar

This Balsamic Dijon Herb Pork Tenderloin is your weekly reminder that meal prep doesn’t have to mean boring chicken and sadness rice. It’s tender, juicy pork marinated in tangy balsamic, sharp Dijon, and a hit of garlic and rosemary- then roasted to perfection alongside crispy Brussels sprouts and a side of savory rice. It’s fancy-feeling without being fussy.

Prep: 10 min
Cook: 35 min
Makes: 4 servings

577Calories

56.4gProtein

55.4gCarbs

14.1gFat

Prep Time: 10 mins
Cook Time: 35 mins
Marinade Time: 60 mins
Total Time: 105 mins

Servings

Ingredient unitsSwitch every measurable amount on this recipe.

Equipment

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Instructions

Whisk marinade ingredients in a bowl: olive oil, balsamic vinegar, Dijon, garlic, rosemary, salt, pepper. Add pork and coat fully. Marinate for 30- 60 minutes (or overnight if preferred).

2 lb pork tenderloin, 1 tbsp olive oil, 4 tbsp balsamic vinegar, 2 tbsp Dijon mustard, ½ tbsp dried rosemary, 3 cloves garlic, 1 tsp salt, ½ tsp black pepper

Preheat oven to 425°F. Line a large baking sheet with parchment or foil.

Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper. Spread evenly on the baking sheet.

1 ½ lb Brussels sprouts, 1 tbsp olive oil, ½ tsp salt, ½ tbsp garlic powder, ½ tsp black pepper

Sear pork (optional): Heat a skillet over medium-high heat. Sear pork tenderloins for 2- 3 min per side to lock in flavor.

Transfer pork to a lined baking sheet, leaving space around the Brussels sprouts. Roast for about 25-30 minutes, until the pork reaches at least 145°F internally. Rest for 5-10 minutes before slicing (at least 3 minutes).

Cook the rice following the package or rice-cooker instructions. Stir in the listed rice vinegar after cooking.

1 cup dry white rice, 1 tbsp rice vinegar

Slice pork, portion with rice and Brussels sprouts, and divide into meal prep containers.

Nutrition

Per serving

Estimates for one serving.

Calories: 577 kcal
Protein: 56.4 g
Fat: 14.1 g
Carbs: 55.4 g

Full nutrition and how it’s calculated

All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.

Saturated Fat: 3.6 g
Polyunsaturated Fat: 2.2 g
Monounsaturated Fat: 7.04 g
Trans Fat: 0.08 g
Cholesterol: 147 mg
Sodium: 1,139 mg
Potassium: 1,649 mg
Fiber: 7.6 g
Sugar: 5.1 g
Added Sugar: 0 g
Vitamin A: 65 mcg RAE
Vitamin C: 144.85 mg
Vitamin D: 0.68 mcg
Calcium: 111 mg
Iron: 6.93 mg

Nutrition updated September 2026. We now calculate nutrition using our ingredient library, with USDA data, product labels, and documented estimates. Older Pinterest graphics and MyFitnessPal entries may show different numbers. Use the per-serving values above when tracking this recipe.

Brands, substitutions, and preparation can change these estimates.

View ingredient standards & nutrition methods

Estimated ingredient cost

$3.61 per serving · $14.46 for this batch

Ingredient costs and assumptions

Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.

Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.

pork tenderloin: $7.14
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Uses listed per-pound price. Purchase weight includes any bones or trim; lean shoulder uses the boneless shoulder product, not a measured lean-only quote.
Walmart: Prairie Fresh Natural Fresh Pork Tenderloin 2 Pieces, Boneless, 1.75-3.0 lb, 23g of Protein Per 4oz serving Original listing unavailable. This link searches Walmart for the product. · Price checked 2026-09-21
olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Pork is lifted from the marinating bowl for searing/roasting; leftover bowl marinade is assumed discarded under the owner kitchen rule. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
balsamic vinegar: $0.95
64 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Pork is lifted from the marinating bowl for searing/roasting; leftover bowl marinade is assumed discarded under the owner kitchen rule. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Balsamic Vinegar of Modena, 8.45 fl oz · Price checked 2026-09-21
Dijon mustard: $0.25
36 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Pork is lifted from the marinating bowl for searing/roasting; leftover bowl marinade is assumed discarded under the owner kitchen rule. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic Dijon Mustard, 12 oz · Price checked 2026-09-21
dried rosemary: $0.18
1.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 3.3 g Pork is lifted from the marinating bowl for searing/roasting; leftover bowl marinade is assumed discarded under the owner kitchen rule. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Rosemary Leaves, 0.8 oz · Price checked 2026-09-21
garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Pork is lifted from the marinating bowl for searing/roasting; leftover bowl marinade is assumed discarded under the owner kitchen rule. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Pork is lifted from the marinating bowl for searing/roasting; leftover bowl marinade is assumed discarded under the owner kitchen rule. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Pork is lifted from the marinating bowl for searing/roasting; leftover bowl marinade is assumed discarded under the owner kitchen rule. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
Brussels sprouts: $4.75
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Brussels Sprouts 1lb Bag, Fresh Produce · Price checked 2026-09-21
olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
dry white rice: $0.38
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Dry long-grain white rice reference.
Walmart: Great Value Long Grain Enriched Rice · Price checked 2026-09-21
rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21

Make it yoursRecipe notes & meal-prep tips

Macro breakdown

Protein56.4g39%
Carbs55.4g39%
Fat14.1g22%

Per serving · Share of calories from macros

Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.

Triple B's Meal Prep Notes

Cook the tenderloin to 145°F and rest it for at least 3 minutes before slicing, then divide the slices evenly before adding rice and Brussels sprouts. It is easier to build four balanced containers when the pork is portioned first instead of leaving the last box with whatever is left on the cutting board. A little cooked pan juice over the sliced pork can also help keep the rice from feeling separate from the rest of the meal.

The balsamic, Dijon, and rosemary do most of the flavor work, so this does not need a second sauce to make it interesting. Put the Brussels sprouts cut-side down with some space between them, and use a separate tray for the tenderloin if fitting everything together would crowd the vegetables. That flexibility is useful when you are making more than one oven-baked meal prep at a time. Keep the rice simple with rice vinegar; the pork and sprouts already bring the herbs and garlic. Coat the sprouts evenly with the listed oil and let their cut sides brown in the hot oven. Watch the loose leaves near the end; they can burn before the larger halves finish.

For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and reposition the pork slices at the pause so the center of the container warms evenly. Broccoli would be an option to try in place of the Brussels sprouts, with its cooking time adjusted separately. Keep the Dijon-balsamic combination if that is what drew you to this dish, then explore other pork meal preps or Mediterranean-inspired meals for a different week.

Notes from your kitchen

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From the community

Triple B · Creator note2025-12-14

Boy, oh boy, if you haven't meal prepped pork tenderloin before- let me put you on. This was the first tenderloin recipe I created- and you'll find that the macros are great, the effort is minimal, and the flavor is huge. Let me know if this was perfect for you as well!

Balsamic Dijon Herb Pork Tenderloin