Go Back
+ servings
vertical diet monster mash recipe

Vertical Diet "Monster Mash" Recipe

Simple high-protein meal prep
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: American
Keyword: Monster Mash, beef, high-protein, meal prep
Servings: 4
Calories: 438kcal

Ingredients

  • 1 lb ground beef
  • 1 cup white rice
  • 1 cup frozen spinach
  • 1 cup cherry tomatoes
  • 1 cup carrots
  • 1 cup chicken broth
  • 1 cup water
  • 2 tbsp butter
  • 1/4 cup shredded cheddar cheese

Instructions

  • If you want to add bell pepper, small dice and set it aside.
  • Heat one tablespoon of butter in a large pot over medium heat. Add the beef to pot and brown. Pour the cooked meat into a strainer to drain any excess liquid.  Set aside.
  • 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. Simmer for 12-15 minutes or until rice has cooked and vegetables have softened.
  • Add the beef to the pot and stir until combined.
  • Divide the mixture into even portions in airtight containers. Top each serving with shredded cheese.
  • 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.

Video

Notes

Wash your hands thoroughly before and after handling the meat and throughout the cooking process to prevent the spread of germs.
 
Follow recommended guidelines for internal cooking temperatures.
 
Outdoor Muscle food and cooking disclaimer.

Nutrition

Calories: 438kcal | Carbohydrates: 44g | Protein: 32g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 444mg | Potassium: 782mg | Fiber: 3g | Sugar: 3g | Vitamin A: 10348IU | Vitamin C: 13mg | Calcium: 144mg | Iron: 4mg
Tried this recipe?Let us know how it was!