Meal I ate every night as a d1 athlete to gain 10 pounds of muscle

Ingredients

• 2 tbsp Unsalted Butter (grass‑fed, no seed oils)
• 1 lb Grass‑Fed Ground Beef (80/20 lean‑to‑fat ratio)
• 1 tsp Salt (Kosher or sea salt)
• 0.5 tsp Black Pepper (Freshly ground)
• 0.5 tsp Garlic Powder (Optional)
• 0.5 tsp Onion Powder (Optional)
• 2 large Eggs (Room temperature)
• 1 cup White Rice (Long‑grain, uncooked)
• 0.5 cup Bell Pepper (Diced, any color)
• 0.5 cup Bone Broth (Low‑sodium)
• 0.25 cup Salsa (Aldi's best salsa)
• 1 tsp Hot Sauce (Optional, for extra kick)
• 0.25 cup Shredded Cheddar Cheese (Full‑fat, shredded)

Instructions

1. Cook the Rice

   Rinse 1 cup of white rice under cold water until the water runs clear. Add the rice and 2 cups of water to a medium saucepan, bring to a boil, then reduce heat, cover, and simmer for 15 minutes until water is absorbed and rice is tender.

   Time: PT15M

   Temperature: Boiling then simmer 95°C

2. Dice the Bell Pepper

   While the rice cooks, dice ½ cup of bell pepper into uniform bite‑size pieces.

   Time: PT5M

3. Melt Butter

   Heat the large skillet over medium‑high heat and melt 2 tbsp of unsalted butter.

   Time: PT2M

   Temperature: Medium‑high

4. Brown the Ground Beef

   Add the 1 lb of grass‑fed ground beef to the skillet. Break it up with a spatula, sprinkle with salt, black pepper, garlic powder, and onion powder. Cook, stirring occasionally, until the beef is fully browned and no longer pink, about 5 minutes.

   Time: PT5M

   Temperature: Medium

5. Scramble the Eggs

   Push the browned beef to one side of the skillet. Crack the two eggs into the empty side and scramble, mixing gently with the beef until the eggs are just set, about 2 minutes.

   Time: PT2M

   Temperature: Medium

6. Add Bell Pepper

   Add the diced bell pepper to the skillet and stir‑cook for 2 minutes until slightly softened.

   Time: PT2M

   Temperature: Medium

7. Combine Rice

   Fluff the cooked rice with a fork and add it to the skillet. Stir to combine with the beef‑egg mixture, breaking up any clumps.

   Time: PT2M

   Temperature: Medium

8. Add Bone Broth

   Pour ½ cup of low‑sodium bone broth over the mixture, stir, and let it simmer for 2 minutes so the broth is absorbed and the dish stays moist.

   Time: PT2M

   Temperature: Medium

9. Season with Salsa and Hot Sauce

   Stir in ¼ cup of salsa and 1 tsp of hot sauce until evenly distributed.

   Time: PT1M

10. Melt the Cheese

    Sprinkle ¼ cup shredded cheddar cheese over the top, cover the skillet for 1 minute, or until the cheese melts.

    Time: PT1M

11. Serve

    Transfer the hot bowl to a serving dish or keep in the skillet, and enjoy immediately.

    Time: PT1M

Nutrition Facts

Calories

1128

Protein

116 g

Carbohydrates

144 g

Fat

121 g

Fiber

2 g

Ingredient Substitutions

• Instead of Unsalted Butter: Ghee, Coconut oil
• Instead of Grass‑Fed Ground Beef: Regular ground beef, Ground turkey
• Instead of Salt: Sea salt
• Instead of Black Pepper: White pepper
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Onion Powder: Finely chopped fresh onion
• Instead of Eggs: Egg whites
• Instead of White Rice: Jasmine rice, Basmati rice
• Instead of Bell Pepper: Frozen mixed vegetables
• Instead of Bone Broth: Chicken broth, Water with bouillon
• Instead of Salsa: Pico de gallo
• Instead of Hot Sauce: Chili flakes
• Instead of Shredded Cheddar Cheese: Shredded mozzarella, Pepper jack

Equipment Needed

• Large Skillet
• Medium Saucepan
• Mixing Bowl
• Wooden Spoon (optional)
• Spatula (optional)
• Measuring Cups and Spoons

Critical Steps — Do Not Skip

• Browning the ground beef until fully cooked and caramelized.
• Scrambling the eggs just until set to keep them tender.
• Adding bone broth to keep the bowl moist and boost protein.
• Melting the cheese without over‑cooking the rest of the dish.

Chef Tips from the Video

• Use grass‑fed, 80/20 ground beef for the best balance of flavor and calories.
• Unsalted butter adds richness without extra sodium; you can substitute with ghee for a nutty flavor.
• Low‑sodium bone broth boosts protein without making the dish overly salty.
• Season gradually; you can always add more salt or hot sauce at the end.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3‑4 days.

Freezer: Portion and freeze for up to 1 month; reheat gently and add a splash of broth.

Room temperature: Not recommended; the dish contains perishable protein.

Make-Ahead Tips

• Cook the rice a day ahead and store in the fridge; reheat with a splash of broth.
• Pre‑brown the ground beef and keep it refrigerated; add fresh eggs and broth when ready to serve.
• Portion bone broth into small containers for quick addition.

Frequently Asked Questions