Here’s a high-protein, bodybuilder-friendly recipe for Beef Stew with Carrots, Potatoes, and Celery
a hearty, nutrient-dense meal packed with protein, complex carbs, and fiber to fuel muscle recovery and energy needs!
Ingredients
- 1.5 lbs (680g) lean beef stew meat (chuck roast, trimmed of excess fat)
- 1 tbsp olive oil (or avocado oil)
- 4 cups low-sodium beef broth
- 1 onion (chopped)
- 3 garlic cloves (minced)
- 3 carrots (peeled and chopped)
- 3 celery stalks (chopped)
- 2 medium potatoes (russet or Yukon Gold, diced)
- 1 tbsp tomato paste
- 1 tsp dried thyme
- 1 tsp smoked paprika
- 2 bay leaves
- Salt and pepper (to taste)
- Optional: 1 cup frozen peas (added at the end)
Instructions
1. Brown the Beef:
- Pat the beef dry and season with salt and pepper.
- Heat olive oil in a large pot or Dutch oven over medium-high heat. Brown the beef in batches (2-3 minutes per side). Remove and set aside.
2. Sauté Aromatics:
- In the same pot, sauté onions and garlic for 2-3 minutes until fragrant.
- Stir in tomato paste, thyme, and smoked paprika. Cook for 1 minute.
3. Simmer the Stew:
- Return the beef to the pot. Add broth, carrots, celery, potatoes, and bay leaves.
- Bring to a boil, then reduce heat to low. Cover and simmer for 1.5–2 hours (or use a slow cooker on low for 6-8 hours) until the beef is tender.
- If using peas, stir them in during the last 5 minutes of cooking.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~35g (beef)
- Carbs: ~30g (potatoes + veggies)
- Fats: ~12-15g (beef + olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Lean beef supports muscle repair and growth.
- Complex Carbs: Potatoes and veggies provide sustained energy and fiber.
- Nutrient-Dense: Carrots (vitamin A), celery (electrolytes), and garlic (immune support).
- Meal Prep Friendly: Freezes well for easy, portion-controlled meals.
Pro Tips
- Lower Carbs: Swap potatoes for diced turnips or cauliflower.
- Boost Protein: Add a side of Greek yogurt or a hard-boiled egg.
- Thicken Stew: Mix 1 tbsp cornstarch with cold water and stir in during the last 10 minutes.
- Add Heat: Toss in red pepper flakes or hot sauce for a kick.
Enjoy this comforting, protein-packed stew to fuel your gains and recovery! 🥩🥔💪