PF
Mouthwatering roasted beef ribs served on a platter with seasoned potatoes and garnished herbs.
Stovetop~45 minComplexity

Beef Back Ribs

Beef Back Ribs deliver 75g protein and 1,604 calories per serving — one of the highest single-meal protein doses in the PrepForge database. Four servings cook on the stovetop, concentrating your weekly protein intake into fewer, denser meals. Ideal for athletes bulking or cycling high-calorie days around heavy training sessions.

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Ingredients

4 servings
  • Beef Back Ribs(1814g)
  • Paprika, Smoked(23g)
  • Cayenne Pepper, Ground(5g)
  • Garlic powder(5g)
  • Onion powder(8g)
  • 2 teaspoons kosher salt
  • BBQ Sauce(240g)

    Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.

Instructions

  1. 1Pat the beef back ribs dry with paper towels and let come to room temperature for 20–30 minutes. In a small bowl, combine the smoked paprika, cayenne pepper, garlic powder, and onion powder.
  2. 2Heat a large heavy-bottomed skillet or Dutch oven over medium-high heat for 2–3 minutes until hot. Working in batches if needed to avoid crowding, sear the ribs bone side down for 4–5 minutes until deeply browned, then flip and sear the meat side for 4–5 minutes until golden brown. Transfer ribs to a plate.
  3. 3Add enough water to the skillet to come 1 inch up the sides and return to a simmer over medium heat. Return the ribs bone side down to the skillet, cover tightly, and simmer for 2–2.5 hours over medium-low heat, turning every 30 minutes, until the meat is fork-tender and pulls easily from the bone.
  4. 4Remove the cover and increase heat to medium. Brush the ribs generously with half the BBQ sauce and simmer uncovered for 8–10 minutes until the sauce begins to caramelize and sticky glaze forms on the surface.
  5. 5Flip the ribs, brush with the remaining BBQ sauce, and simmer uncovered for another 8–10 minutes until the second side is glossy and caramelized and the internal temperature reaches 190–203°F.
  6. 6Transfer the ribs to a cutting board and rest for 5–10 minutes.
  7. 7Divide the ribs evenly among 4 airtight containers while still warm, drizzling any pan sauce over the top. Cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

1604

calories

75g

protein

130g

fat

Carbohydrates
34g
Saturated fat
57.5g
Sodium
863 mg
Dietary fiber
3.3g

4 servings per batch · ~524g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Beef Back Ribs have per serving?

Each serving contains 75g of protein and 1604 calories with 130g fat and 34g carbs. This is an extremely protein-dense option suited for calorie surpluses during bulk phases.

How long does Beef Back Ribs take to prep?

Despite the high calorie and fat content, this recipe qualifies as quick prep and yields 4 servings. You're getting substantial protein volume in a single stovetop cooking session.

Is Beef Back Ribs good for muscle gain?

At 75g protein per serving, Beef Back Ribs is one of the highest single-serving protein options in the PrepForge library. The 1604 calories per serving is designed for caloric surplus muscle-building phases where maximizing protein intake is the goal.

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