High Protein Meal Prep (Cutting Modified)

5 mins
Serves 1
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Directions

  1. 1Heat a pan until it's ripping hot. Never put meat in a cold pan.
  2. 2Heat a pan until it's ripping hot. Never put meat in a cold pan.
  3. 3Heat a pan until it's ripping hot. Never put meat in a cold pan.
  4. 4Place one pound of ground beef into the hot pan and press it down to sear.
  5. 5Place one pound of ground beef into the hot pan and press it down to sear.
  6. 6Place one pound of ground beef into the hot pan and press it down to sear.
  7. 7Sear the beef for about 2 minutes to achieve the Maillard reaction, which adds umami and flavor.
  8. 8Sear the beef for about 2 minutes to achieve the Maillard reaction, which adds umami and flavor.
  9. 9Sear the beef for about 2 minutes to achieve the Maillard reaction, which adds umami and flavor.
  10. 10Season the beef generously with salt.
  11. 11Season the beef generously with salt.
  12. 12Season the beef generously with salt.
  13. 13Break up the beef to allow steam to rise and prevent it from boiling.
  14. 14Break up the beef to allow steam to rise and prevent it from boiling.
  15. 15Break up the beef to allow steam to rise and prevent it from boiling.
  16. 16Continue to cook until the beef is done, seasoning both sides.
  17. 17Continue to cook until the beef is done, seasoning both sides.
  18. 18Continue to cook until the beef is done, seasoning both sides.
  19. 19While the beef cooks, prepare instant rice according to package directions.
  20. 20While the beef cooks, prepare instant rice according to package directions.
  21. 21While the beef cooks, prepare instant rice according to package directions.
  22. 22Once cooked, transfer 12 ounces of the beef into a bowl with the rice.
  23. 23Once cooked, transfer 12 ounces of the beef into a bowl with the rice.
  24. 24Once cooked, transfer 12 ounces of the beef into a bowl with the rice.
  25. 25Add a perfectly ripe avocado to the bowl.
  26. 26Add a perfectly ripe avocado to the bowl.
  27. 27Add a perfectly ripe avocado to the bowl.
  28. 28Prepare the sauce by mixing Sriracha, soy sauce, and raw honey to taste.
  29. 29Prepare the sauce by mixing Sriracha, soy sauce, and raw honey to taste.
  30. 30Prepare the sauce by mixing Sriracha, soy sauce, and raw honey to taste.
  31. 31Apply the sauce to the beef and rice mixture.
  32. 32Apply the sauce to the beef and rice mixture.
  33. 33Apply the sauce to the beef and rice mixture.
  34. 34For a cutting meal, add a couple of cups of finely chopped romaine lettuce to increase food volume.
  35. 35For a cutting meal, add a couple of cups of finely chopped romaine lettuce to increase food volume.
  36. 36For a cutting meal, add a couple of cups of finely chopped romaine lettuce to increase food volume.

Ingredients

  • 1 pound ground beef 93/7 (for cutting) or 85/15, 90/10 (for bulking)
  • 1 pound ground beef 93/7 (for cutting) or 85/15, 90/10 (for bulking)
  • 1 pound ground beef 93/7 (for cutting) or 85/15, 90/10 (for bulking)
  • instant rice
  • instant rice
  • instant rice
  • salt
  • salt
  • salt
  • avocado
  • avocado
  • avocado
  • Sriracha
  • Sriracha
  • Sriracha
  • soy sauce
  • soy sauce
  • soy sauce
  • raw honey
  • raw honey
  • raw honey
  • 2 cups romaine lettuce, finely chopped
  • 2 cups romaine lettuce, finely chopped
  • 2 cups romaine lettuce, finely chopped

Equipment

hot panboy dinner bowl

Tips

  • Never put meat in a cold pan to ensure a good sear (Maillard reaction).
  • Season both sides of the meat for better flavor.
  • When cutting, add finely chopped romaine lettuce to increase meal volume and satiety.
  • Mix Sriracha, soy sauce, and raw honey to create an Asian sweet heat sauce.
  • For a cut, use leaner ground beef (93/7) and eat more dietary fat and fewer carbohydrates.
  • When bulking, use fattier ground beef (85/15 or 90/10).