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

Ingredient Substitutions

• Instead of Ground Beef: Ground turkey, Ground chicken, Lean ground beef
• Instead of Onion: Shallot
• Instead of Carrot: Parsnip
• Instead of Celery: Fennel
• Instead of Spinach: Kale, Arugula
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Red Pepper Flakes: Cayenne pepper
• Instead of Dried Oregano: Italian seasoning
• Instead of Petite Diced Tomatoes: Crushed tomatoes
• Instead of Tomato Sauce: Crushed tomatoes with herbs
• Instead of White Kidney Beans: Cannellini beans
• Instead of Red Kidney Beans: Pinto beans
• Instead of Chicken Broth: Vegetable broth
• Instead of Macaroni: Any short pasta

Equipment Needed

• Large Pot
• Spatula
• Cutting Board
• Chef's Knife
• Measuring Spoons
• Can Opener
• Meal‑Prep Containers

Critical Steps — Do Not Skip

• Render the beef fat by browning the ground beef before breaking it up.
• Allow red pepper flakes to bloom in the rendered fat for maximum flavor.
• Simmer the pasta just until al dente so it absorbs the broth without becoming mushy.
• Add spinach at the end to retain its color, texture, and nutrients.
• Cool the stew before sealing containers to prevent excess moisture.

Chef Tips from the Video

• Using 85/15 ground beef provides flavor and enough rendered fat to sauté the vegetables without extra oil.
• Drain and rinse canned beans to control sodium and prevent a soupy texture.
• Low‑sodium chicken broth lets you fine‑tune the seasoning at the end.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers.

Freezer: Up to 2 months; thaw overnight in the fridge before reheating.

Room temperature: Not recommended; may spoil quickly.

Make-Ahead Tips

• Cool the stew completely before sealing containers to prevent condensation.
• Portion into freezer‑safe bags if you need more than five servings.
• Reheat in the microwave 2‑3 minutes, stirring every minute, or on the stovetop over low heat.

Frequently Asked Questions