High Protein Chili: Muscle Building Meal Prep (Print Version)
Fuel your gains with this high protein chili, perfect for muscle building and easy meal prep. A hearty, flavorful dish for your fitness goals.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 50 Minutes minutes
Total Time: 70 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ The Protein Powerhouse
01 -
2 lbs 93% lean ground beef
02 -
1 (15-oz) can kidney beans, drained and rinsed
03 -
1 (15-oz) can black beans, drained and rinsed
04 -
2 cups beef broth
→ Aromatic & Veggie Boosters
05 -
1 tbsp olive oil
06 -
1 large yellow onion, diced
07 -
4 cloves garlic, minced
08 -
2 large bell peppers (any color), diced
→ Deep Flavor & Richness
09 -
1 (28-oz) can crushed tomatoes
10 -
1 (14.5-oz) can diced tomatoes, undrained
11 -
2 tbsp tomato paste
12 -
3 tbsp chili powder
13 -
1 tbsp ground cumin
14 -
1 tsp smoked paprika
15 -
1 tsp dried oregano
16 -
1/2 tsp cayenne pepper (optional, for heat)
17 -
Salt and pepper to taste
# Instructions:
01 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium-high heat. Add 2 lbs 93% lean ground beef and cook, breaking it up, until browned. Drain any excess fat. This is the first step to your High Protein Chili: Muscle Building Meal Prep Recipe.
02 -
Add 1 large yellow onion, diced, and 2 large bell peppers (any color), diced, to the pot with the beef. Cook for 5-7 minutes until softened. Stir in 4 cloves garlic, minced, and cook for another minute until fragrant.
03 -
Stir in 2 tbsp tomato paste, 3 tbsp chili powder, 1 tbsp ground cumin, 1 tsp smoked paprika, 1 tsp dried oregano, and 1/2 tsp cayenne pepper (optional). Cook for 1-2 minutes, stirring constantly, to toast the spices and deepen the flavor, laying the foundation for your High Protein Chili: Muscle Building Meal Prep Recipe.
04 -
Pour in 1 (28-oz) can crushed tomatoes and 1 (14.5-oz) can diced tomatoes (undrained). Add 1 (15-oz) can kidney beans and 1 (15-oz) can black beans, both drained and rinsed. Stir well to combine all ingredients.
05 -
Add 2 cups beef broth to the pot. Bring the mixture to a gentle boil, then reduce heat to low, cover, and simmer for at least 30-40 minutes, stirring occasionally. This allows the flavors of your High Protein Chili: Muscle Building Meal Prep Recipe to meld beautifully.
06 -
Remove the lid and continue to simmer for another 10 minutes, or until the chili has thickened to your desired consistency. Season generously with salt and pepper to taste. For the best High Protein Chili: Muscle Building Meal Prep Recipe, let it rest for a few minutes before serving.
# Notes:
01 -
Serving Suggestion: Serve this hearty chili with a dollop of Greek yogurt, a sprinkle of shredded cheese, or fresh cilantro for added flavor and protein.
02 -
Meal Prep Tip: This chili is perfect for meal prep! Divide into 6 individual containers and refrigerate for up to 4-5 days, or freeze for up to 3 months.
03 -
Vegetable Boost: Feel free to add other vegetables like diced carrots, celery, or zucchini during the sautéing step for extra nutrients.
04 -
Spice Level Adjustment: Adjust the amount of cayenne pepper to your preference. For more heat, add a pinch of red pepper flakes.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
cutting board
03 -
chef's knife
04 -
measuring cups
05 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 623 kcal
Total Fat: 29 g
Total Carbohydrate: 43 g
Protein: 54 g