Stovetop~60 minComplexity

Beef Chili

Name: Beef Chili
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 8 servings
Cuisine: american
Ingredients: 3 lbs Ground beef, 96/4, raw; 300 g Onion, raw; 1 bag Taco seasoning, packet (e.g. Old El Paso); 8 oz Beef broth, low sodium; 3 can Beans, kidney, canned, drained; 1 can Tomato, canned, diced, drained; 1 can Tomato, canned, diced, drained; 1 bag Cheese, cheddar, fat-free; 100 g Greek yogurt, plain, nonfat (0%); 16 each Tortilla, flour, regular, shelf stable

This Beef Chili delivers 57g protein and 502 calories per serving with zero complexity — a single stovetop pot covers 8 meals at once. The calorie-to-protein ratio makes it efficient for body recomposition, where you're building muscle and shedding fat simultaneously. Prep once on Sunday and hit your daily targets without thinking about dinner.

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Ingredients

8 servings

•
3 lbs 96/4 Ground Beef
Extra-lean ground beef (96% lean / 4% fat). Walmart carries Great Value 96/4.
•
300 g Yellow Onion
•
1 Taco Seasoning, Packet (E.G. Old El Paso)(28g)
Taco seasoning packet — Old El Paso or McCormick. Low sodium if available.
•
8 oz Low Sodium Beef Broth
•
3 can Beans, Kidney, Canned, Drained
•
1 can Canned Diced Tomatoes
•
1 can Canned Diced Tomatoes
•
1 Fat-Free Cheddar Cheese(227g)
•
100 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
•
16 Tortilla, Flour, Regular, Shelf Stable(224g)

Instructions

1Cook 3 lbs beef
2Add chili package
3Add 300g white onions
4Mix and let cook
5When it's halfway done add 3 drained kidney beans
6Add 1 can rotel no salt
7Add 1 can rotel with salt
8Mix and let cook until the meat is cooked
9When done add 100g plain Greek yogurt
10Mix and place into 8 meal prep containers
11Add 1 serving fat free cheese into each container
12Weigh out 8 ziplock bags of 14 grams tortilla strips each so your chips don't go bad

Nutrition — Per Serving

502

calories

57g

protein

12g

fat

Carbohydrates: 57g

8 servings per batch

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Beef Chili have per serving?

Each serving provides 57g of protein at 502 calories with 12g fat and 57g carbs. The protein-to-calorie efficiency here is solid, and the high carb content sets this apart from other beef-based preps.

How long does Beef Chili take to make?

Quick prep on the stovetop batch-preps 8 servings at once, and chili typically benefits from sitting overnight to develop flavor, so plan accordingly. You're looking at minimal active cooking time but appreciate the passive development window.

Is Beef Chili good for muscle gain?

At 57g protein and 502 calories per serving with 57g carbs, this recipe supports muscle gain with a carb-forward approach that fuels training intensity. The macro balance makes it suitable for post-workout meals or high-activity days.