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Stovetop~35 minComplexity

Pasta Fresca

This Pasta Fresca delivers 43g protein and 713 calories per serving — a high-protein lunch that combines carbs and protein into a complete container meal. Quick stovetop prep makes 4 servings, eliminating the need to build multiple components across your week. Choose this when you want carb-inclusive meals that still pack serious protein without requiring separate meal assembly.

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Ingredients

4 servings
  • Pasta, Mostaccioli, White, Dry(340g)
  • Olive oil(10g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Garlic(240g)
  • Tomato
  • Yellow Onion(240g)
  • Shrimp(454g)
  • Spinach(28g)
  • Parmesan Cheese

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Olive oil(60g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Vinegar, Balsamic(30g)
  • Wine, White, Dry(30g)
  • Parsley, Fresh(30g)
  • 1/2 tsp. salt

Instructions

  1. 1Bring a large pot of generously-salted water to a boil over high heat. Add the mostaccioli and cook 8–10 minutes according to package directions until al dente (just slightly chewy). Drain and set aside.
  2. 2While the pasta cooks, whisk together the olive oil, balsamic vinegar, white wine, fresh parsley, and salt in a small bowl until well-blended. Set the vinaigrette aside.
  3. 3Heat 2 teaspoons of olive oil in a large skillet over medium-high heat. Add the minced fresh garlic and sauté for 1 minute until fragrant.
  4. 4Add the diced tomato and onion to the skillet and cook 4–5 minutes over medium-high heat, stirring occasionally, until the onion begins to soften.
  5. 5Stir in the cooked pasta and cooked shrimp, tossing to combine. Cook 5 minutes over medium-high heat, stirring occasionally, until the pasta begins to lightly brown at the edges.
  6. 6Add the fresh spinach and pour in the vinaigrette. Stir continuously and cook 3–4 minutes over medium heat until the spinach wilts completely and the mixture is heated through.
  7. 7Remove from heat and divide evenly into 4 airtight containers while hot. Top each portion with grated Parmesan.
  8. 8Cool to room temperature before sealing containers, then refrigerate for up to 4 days.

Nutrition — Per Serving

713

calories

43g

protein

20g

fat

Carbohydrates
91g
Saturated fat
2.8g
Sodium
156 mg
Dietary fiber
5.4g

4 servings per batch · ~366g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Pasta Fresca have per serving?

Each serving delivers 43g of protein and 713 calories with 20g fat and 91g carbs. This is a carb-forward option with solid protein density, making it ideal for post-workout meals.

How long does Pasta Fresca take to prep?

Quick prep time yields 4 servings from one stovetop batch. You can cook this efficiently for 4 days of lunches or dinners in a single session.

Is Pasta Fresca good for muscle gain?

At 713 calories, 43g protein, and 91g carbs per serving, Pasta Fresca is well-suited for muscle gain phases where training volume and caloric surplus are priorities. The high carbohydrate content supports glycogen repletion and training performance.

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