This High Volume Meal Prep is GREAT for Weight Loss

Ingredients

• 1200 g Yukon Gold Potatoes (peeled and cut into 4‑6 large chunks)
• 2000 g Water (for boiling potatoes)
• 40 g Salt (30 g for boiling water, 2 g for potatoes, 8 g for veggies)
• 9 g Baking Soda (6 g for potato water, 3 g mixed into ground beef)
• 896 g Ground Beef (96% lean) (trimmed of excess fat)
• 40 g Olive Oil (extra‑virgin preferred; divided for oil‑infusion, veggie sauté, and beef browning)
• 2 g Fresh Oregano Leaves (chopped)
• 3 g Fresh Parsley Leaves (chopped)
• 23 g Garlic (8 g minced for meat, 15 g minced for oil infusion)
• 125 g Onion (half a large onion, chopped)
• 125 g Green Bell Pepper (diced)
• 125 g Baby Carrots (roughly chopped)
• 256 g No‑Sugar‑Added Ketchup (low‑calorie brand)
• 10 g Yellow Mustard
• 30 g Worcestershire Sauce
• 30 g Brown Sugar
• 8 g Cornstarch (for slurry)
• 30 g Water (for slurry)
• 5 g Black Pepper (ground)
• 8 g Onion Powder
• 8 pieces Keto Buns (low‑calorie) (approx. 50 cal each, from Walmart)
• 28 g Shredded Cheese (optional) (adds ~7 g per bun, optional)

Instructions

1. Preheat Oven

   Set the oven to 450°F and let it preheat while you prepare the other ingredients.

   Time: PT5M

   Temperature: 450°F

2. Boil Water with Baking Soda

   In a large pot combine 2000 g water, 30 g salt, and 6 g baking soda. Bring to a rolling boil over high heat.

   Time: PT5M

3. Cut Potatoes

   Trim and cut the 1200 g potatoes into 4‑6 large chunks (about 3‑4 in long).

   Time: PT5M

4. Tenderize Ground Beef

   Place 896 g lean ground beef in a bowl, sprinkle 3 g baking soda over it, mix thoroughly, and set aside.

   Time: PT5M

5. Prep Herbs and Garlic

   Mince 8 g garlic for the meat, chop 2 g oregano and 3 g parsley; set each in separate small bowls.

   Time: PT5M

6. Chop Vegetables

   Dice 125 g onion, 125 g green bell pepper, and roughly chop 125 g baby carrots.

   Time: PT5M

7. Make Sloppy Joe Sauce

   In a bowl combine 256 g no‑sugar ketchup, 10 g mustard, 30 g Worcestershire sauce, and 30 g brown sugar. Stir until smooth.

   Time: PT2M

8. Parboil Potatoes

   Carefully add the potato chunks to the boiling water. Cook for 10 minutes until just tender.

   Time: PT10M

9. Drain and Rest Potatoes

   Drain the potatoes in a colander and let them sit for 5 minutes to steam off excess moisture.

   Time: PT5M

10. Infuse Oil with Herbs and Garlic

    Heat 20 g olive oil in the medium pot for 15‑20 seconds, add oregano and sauté 30‑60 seconds, then add minced garlic and a pinch of salt. Cook until garlic turns golden.

    Time: PT2M

11. Coat Potatoes with Oil

    Strain the infused oil into a bowl, then toss the potatoes with the oil, 2 g salt, and 1 g black pepper. Shake for about 30 seconds until a thin coating forms.

    Time: PT1M

12. Arrange Potatoes on Sheet Pan

    Spread the coated potatoes on the preheated sheet pan, flesh side down, ensuring they do not touch each other.

    Time: PT1M

13. First Roast

    Place the sheet pan in the oven and roast for 27 minutes, leaving the flesh side down.

    Time: PT27M

    Temperature: 450°F

14. Sauté Vegetables

    While potatoes roast, heat 10 g olive oil in the large pot over medium‑high heat. Add onion, bell pepper, and carrots; sauté for 5 minutes until softened.

    Time: PT5M

15. Season Vegetables

    Add 8 g salt, 5 g onion powder, and 2 g black pepper to the sautéed vegetables and mix well.

    Time: PT1M

16. Prepare Cornstarch Slurry

    In a small bowl combine 30 g water and 8 g cornstarch; stir until smooth.

    Time: PT1M

17. Add Garlic to Veggies

    Push the vegetables to the side of the pan, add the remaining minced garlic, and cook for 1 minute until fragrant.

    Time: PT1M

18. Transfer Veggies to Bowl

    Remove the vegetables from the pan and set aside in a bowl; return the pot to the stove for the beef.

    Time: PT1M

19. Brown Ground Beef

    Heat 10 g olive oil in the same pot over medium‑high heat. Add the seasoned ground beef, press down to maximize surface contact, and let it sit untouched for 3 minutes. Flip and continue cooking another 3 minutes until browned and crumbly.

    Time: PT6M

20. Combine Beef and Veggies

    Return the sautéed vegetables to the pan with the beef, sprinkle any remaining seasonings, and stir‑cook for 2 minutes.

    Time: PT2M

21. Add Sloppy Joe Sauce

    Pour the prepared sloppy sauce over the meat‑vegetable mixture, stir, and let it come to a gentle simmer for 2 minutes.

    Time: PT2M

22. Thicken with Slurry

    Stir the cornstarch slurry to recombine, then pour it into the simmering sauce. Cook for an additional 2 minutes until the sauce thickens.

    Time: PT2M

23. Cool Sloppy Meat

    Transfer the finished sloppy joe mixture to a large bowl and let it cool for 5 minutes; this also allows the sauce to set.

    Time: PT5M

24. Second Roast (Flip Potatoes)

    Using heat‑resistant gloves, flip the partially roasted potatoes onto a flesh side and return them to the oven for another 22 minutes until golden and crisp.

    Time: PT22M

    Temperature: 450°F

25. Final Herb Toss and Cool

    Remove the potatoes, toss them with the remaining fresh oregano, parsley, and a drizzle of the strained garlic‑oil. Let cool 5 minutes before portioning.

    Time: PT5M

26. Portion and Assemble

    Divide the meal into 4 containers: each gets ~280 g sloppy joe mixture and 115 g crispy potatoes. Optionally place the mixture on a keto bun and add 7 g cheese per bun.

    Time: PT5M

Nutrition Facts

Calories

640

Protein

57g

Carbohydrates

50g

Fat

22g

Fiber

4g