Are you ready to take your meal prep game to the next level while staying committed to the Vertical Diet? Look no further than this Vertical Diet Monster Mash recipe!

I first came across the Vertical Diet after struggling with my digestion for years. I tried other diets to alleviate my poor digestion, but nothing worked.

During another frustrated Google search for what might be causing my issues, I came across Stan Efferding, aka the “White Rhino.” Efferding is a professional bodybuilder and powerlifter who has set multiple powerlifting world records throughout his career. His message made sense and was worth a try. I purchased a copy of the Vertical Diet on Amazon and gave it a go.

I quickly learned that “Monster Mash” is one of Efferding’s favorite meals. Now, it’s a staple meal of mine as well.

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My Experience with the Vertical Diet

I had positive results within a week. By a month in, I was digesting like a champ. The best part was that I could eat the things that used to give me digestive issues if I stuck to the Vertical Diet most of the time. 

I see the Vertical Diet the same way Mark Zuckerberg sees his wardrobe. I will eat the same thing for most meals, most days. It takes the decision fatigue out of what I’m doing. No more staring into the refrigerator, wondering what I will eat. I know I’m going to eat some variation of “Monster Mash.”

If I stick to the Vertical Diet for most meals, I can still experiment with new high-protein recipes without worrying about what it will do to my digestion.

Whether you want to follow the Vertical Diet or just try “Monster Mash,” you’ll love this simple meal. 

Interested in high-protein cooking? Here are some other recipes you might enjoy!

• Healthy and Easy Instant Pot Vegetable Beef Soup Recipe
• How to Make the Best Chicken Burrito Casserole Recipe
• Rise and Shine With Sourdough Breakfast Sandwich Meal Prep

The Vertical Diet: A Quick Recap

Before diving into the Monster Mash Meal Prep, let’s look at the Vertical Diet.

The Vertical Diet emphasizes nutrient-dense, easily digestible foods. Efferding includes foods high in vitamins, minerals, and essential nutrients.

The diet emphasizes red meat like lean beef, ground bison, and eggs for protein. Unlike many high protein diets that promote white meat like chicken and turkey, the Vertical Diet points out the high ratio of omega-6 fatty acids to omega-3 fatty acids in poultry.

I’ve found that this is the root of my digestive system issues. My digestion tanks whenever I consume too many foods with a high omega-6 content. I can eat these protein sources on occasion and be fine. But when my protein intake primarily consisted of poultry, my digestion was at its worst.

The diet does allow for some dairy. Efferding recommends sticking to a small amount of hard cheese, like cheddar if you struggle with lactose intolerance.

Side note: Before switching to the Vertical Diet, I consumed a ton of dairy. Often in the form of 2% milk and whey protein shakes. I’ve since replaced the shakes with “Monster Mash” and cut out the 2% milk. I can handle a bit of cheddar cheese and butter without issue. If you’re struggling with digestion, dairy is a common culprit. The Vertical Diet allows you to still include some dairy without giving it up completely.

Fat: I was initially concerned about my fat intake when increasing the amount of protein I got from red meat. My overall fat intake has actually decreased. And my healthy fat intake of monounsaturated fats has increased. 

The Vertical Diet does not include processed foods high in polyunsaturated fats. Besides rice and the occasional serving of dairy, nothing in the Vertical Diet comes from a package. The package is where you will likely find disproportionately high-fat content compared to other nutrients.

Oils: The vertical diet steers away from processed oil, like vegetable oil. Cold-pressed oils like coconut oil, avocado oil, and extra-virgin olive oil are all okay. So is beef tallow, ghee, and butter.

Carbohydrates: For carbohydrates, the Vertical Diet prioritizes easy-to-digest, low-FODMAP foods. According to Johns Hopkins Medicine, ” FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.

Medical professionals often prescribe low FODMAP diets to those who struggle with Irritable Bowel Syndrome.  

Some examples of low-FODMAP carbs include rice, white potatoes, sweet potatoes, and certain fruits and vegetables.

And for vitamins and minerals, the Vertical Diet includes colorful vegetables like spinach, carrots, bell peppers, and other low-FODMAP vegetables.

Vertical Diet Monster Mash Recipe Video

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Vertical Diet Monster Mash Recipe Meal Prep

What You’ll Need

Ground Beef: Ground beef is the easiest place to start with Monster Mash. Bison, elk, and venison are good options if you can access these meats. I use 1 lb of 93/7 lean, grass-fed, grass-finished beef for this recipe. Beef, and red meat in general, is full of iron, selenium, B vitamins, and protein.

Rice: White rice is easily digested, tastes excellent, and provides a ton of fuel for your workouts. This recipe uses 1 cup of white rice.

Chicken Broth: The Vertical Diet includes bone broth due to its positive effect on digestion. You’ll need a cup of chicken stock for this recipe. Feel free to substitute for any other kind of bone broth.

Spinach: I use spinach for this recipe because it’s high in non-heme iron, folic acid, and magnesium.

Cherry Tomatoes: Stan uses bell peppers, but since I have a hard time with bell peppers, I switch these out for cherry tomatoes. There’s nothing better than a juicy cherry tomato to liven up your meal. A couple of handfuls of whole cherry tomatoes is all you need. Grape tomatoes also work. Tomatoes are rich in vitamin C, antioxidants, and lycopene.

Carrots: I use pre-cut carrots. This simplifies the recipe even further and saves you time in peeling and chopping your own.

Shredded Cheddar Cheese (Optional): A little cheddar cheese makes this “Monster Mash” recipe a tasty treat.

Optional Ingredients

The best monster mash recipe is the one you create yourself. With a base of ground red meat, rice, and a veggie, the possibilities are endless. 

Fresh Salsa: I love making this recipe with fresh or pre-made salsa. Add some hot sauce, and you get a spicy, high-protein treat.

Tomato Sauce: A dollop of marinara or tomato sauce can give this recipe an Italian-style flare. Replace the cheddar with mozzarella, and you’re good to go.

Bell Peppers: Stan is big on bell peppers. Add chopped red bell pepper to this recipe for more nutrients and flavor.

Egg: One of my favorite things is to heat a bowl of “Monster Mash,” then top it with a sunny-side-up egg. The egg yolk makes for a delicious sauce, and it adds a few extra grams of protein.

How to Make Monster Mash Meal Prep

Step 1

Start by preparing any fresh ingredients. I use frozen spinach and pre-cut carrots to simplify the process even more. And since I’m using whole cherry tomatoes, there’s not a ton to prep at this stage. If you want to add bell pepper, small dice it and set it aside.

*Note: You will also need one cup of water (not pictured below).

Step 2

It’s time to brown the meat. Heat one tablespoon of butter in a large pot over medium heat. Add the beef to the pot and brown. Pour the cooked meat into a strainer to drain any excess liquid.  

Set aside.

Step 3

Add the chicken broth and water to the pot. Add the rice, spinach, tomatoes, carrots, and one tablespoon of butter. Bring the broth to a boil, then reduce the heat to a simmer. Cover, and simmer for 12-15 minutes or until rice has cooked and vegetables have softened.

Step 4

Remove the lid and mix the rice and veggies until combined. Add the beef to the pot and continue mixing.

Step 5

Divide the rice and beef into even portions in airtight containers. Glass containers work well and are perfect for meal prep. Top each serving with shredded cheese.

Step 6

Reheat. To reheat this dish, pour the contents into a small pot. Stir to combine. Add a splash of chicken bone broth for moisture. Serve in a bowl topped with shredded cheddar cheese.

If you’re a fan of the Instant Pot, check out my Instant Pot Beef Soup recipe. It’s similar but takes less time to make. Perfect for meal prepping!

“Monster Mash” is a simple way to stick to a diet of nutritious meals full of protein, healthy fats, and essential vitamins. Whether your goal is improved gut health, muscle growth, athletic performance, or weight loss, the Vertical Diet could be a fantastic option.

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