High Calorie Meal Prep for Gaining Muscle

Ingredients

• 2 lb Ground Beef (85% lean / 15% fat, broken into chunks for browning)
• 1 medium Onion (Diced small (about 200 g))
• 3 medium Carrot (Diced small (about 200 g total))
• 3 stalks Celery (Diced small (about 150 g total))
• 6 oz Spinach (Roughly chopped; optional for extra nutrition)
• 4 cloves Garlic (Minced (about 15 g))
• 1 tbsp Red Pepper Flakes (Adds heat; can be omitted for mild version)
• 2 tsp Dried Oregano
• 1 can Petite Diced Tomatoes (14.5 oz (411 g), undrained)
• 1 can Tomato Sauce (29 oz (822 g))
• 1 can White Kidney Beans (15 oz (425 g), drained)
• 1 can Red Kidney Beans (15 oz (425 g), drained)
• 2 cups Water
• 32 oz Chicken Broth (Low‑sodium, about 4 cups)
• 12 oz Macaroni (Short pasta such as elbows or shells)
• to taste Salt
• to taste Black Pepper

Instructions

1. Brown the Beef

   Heat the large pot over medium‑high heat. Add the ground beef, spread it out to maximize contact with the pan, season lightly with salt and pepper, and let it sit without stirring for a few minutes. Flip with a spatula and continue browning until the meat is nicely caramelized.

   Time: PT6M

   Temperature: medium‑high heat

2. Prep the Vegetables

   While the beef browns, dice the onion, carrots, celery, and garlic into uniform small pieces (about ½‑inch). Roughly chop the spinach if using.

   Time: PT10M

3. Sauté Veggies in Rendered Fat

   Create a small well in the center of the pot, add 1 tbsp red pepper flakes and let them bloom for a few seconds. Then add the onions, carrots, celery, and garlic, spreading them to cover most of the surface. Cook, stirring occasionally, until the vegetables begin to soften and develop color.

   Time: PT5M

   Temperature: medium heat

4. Add Herbs and Canned Tomatoes

   Stir in 2 tsp dried oregano, then add the diced tomatoes, tomato sauce, drained white and red kidney beans. Mix well and season with a pinch of salt and pepper.

   Time: PT3M

   Temperature: medium heat

5. Add Liquids and Pasta

   Pour in 2 cups water, 32 oz chicken broth, and the macaroni. Stir to combine and increase the heat to bring the mixture to a rolling boil.

   Time: PT5M

   Temperature: high heat

6. Simmer Until Pasta Is Tender

   Reduce the heat to low, cover with a lid, and let the stew simmer for 8‑10 minutes, or until the macaroni is al dente and has absorbed most of the liquid.

   Time: PT10M

   Temperature: low heat

7. Finish with Spinach and Final Seasoning

   Stir in the chopped spinach until wilted. Taste the stew and add additional salt and pepper if needed.

   Time: PT2M

   Temperature: low heat

8. Portion, Cool, and Store

   Divide the hot stew evenly into five meal‑prep containers (about 899 calories each). Allow the containers to cool for a few minutes, then seal with lids and refrigerate. The stew will thicken further as it cools.

   Time: PT5M

Nutrition Facts

Calories

899

Protein

58 g

Carbohydrates

80 g

Fat

30 g

Fiber

12 g