You’ve heard it many times before – “making gains at the gym is 70% diet, 20% working out and 10% rest/sleep” (or various variations of this quote). This isn’t far off of the truth, so making sure your nutrition is on point cannot be over exaggerated. But the big issue a lot of us have, is getting fed up of the bland foods that are pushed as healthy or “clean”. Below, is one of my personal favourite meals- lean chilli– that is low carb, high protein and low fat- but more importantly, enjoyable and healthy and a perfect post-training meal that can be varied to taste so you don’t feel like you are constantly craving “normal” foods.
This lean chilli recipe is healthy, easy to make and can be made in large batches to be headed up for another meal in the week. The below recipe serves 2-3 portions, providing 30-50g of protein per portion and 20-30g of carbohydrates.
– 500g extra lean mince beef (under 5% fat)
– One tin of Italian chopped tomatoes
– small tin of kidney beans
– small tin of peas and carrots
– Handful of button mushrooms
– 2 cloves of garlic
– Teaspoon of chilli flakes
– 2 teaspoons of tomato puree
– One small onion (red or white)
– Teaspoon and ½ of chilli powder
– Teaspoon and ½ of smoked paprika
– Salt and pepper
Chop onion to preferred thickness and finely chop the cloves of garlic. Brown off for a few minutes on a medium heat in a large saucepan on a hob.
Once onion and garlic have started to brown, add the packet of mince meat to the pan and cook gently until the meat has browned over. Once this has been done, then use the pan lid to cover the pot leaving a small gap to drain the remaining fat that has cooked off (optional).
Once complete, add the teaspoon of tomato puree, then chilli powder & paprika to the mix and cook gently for a few more minutes, then drain and add the kidney beans, chopped button mushrooms and peas & carrots then stir, leaving to heat through for a moment.
Add the tin of tomatoes and cook on a medium to low heat until it starts to simmer gently for the next 30-40minutes stirring occasionally adding the chilli flakes around 10 minutes before serving and season with salt & pepper to your taste, then, serve.
Rough Macronutrient Breakdown:
- Protein: 120g
- Fats: 18g
- Carbs: 45g
This is a great meal to have if you are trying to lean out as it is low in carbohydrates and fat. If you are bulking however, add the necessary amount of rice, quinoa etc that fits into your macros.
As an extra option, I use a small amount of lactose free cream cheese as a substitute for sour cream.
For those with a sweet tooth, or who fancy dessert, check out our delicious LDNM Protein Treat Pack here.
Enjoy! And as always tweet your feedback to @LDN_Muscle and @RichieBrewLDNM