Beef and lentil bolognese
30 minBatch-cooked on SundayTuesday · LunchFriday · LunchMonday · DinnerWednesday · DinnerThursday · DinnerSunday · Dinner
Ingredients
Weigh grains and meat raw, tinned pulses drained.
Enough for 6 portions
Cook it all in one go, then split it into containers.
460 gLean beef mince 5%
310 gCooked lentils
920 gCrushed tomatoes
≈ 2 tins
240 gOnions
≈ 2 onions
280 gCarrots
≈ 3 carrots
46 mlOlive oil
630 gWholewheat pasta
Spices and seasonings
Get them out before you start: season to taste, they do not count towards the figures.
- Herbes de Provence
- Garlicto buy
- Balsamic vinegar
- Salt
- Pepper
This portion provides
- Calories
- 851kcal
- Protein
- 46g
- Fat
- 20g
- Carbs
- 121g
- Fibre
- 20g
What this gives you
The nutrients in this portion that actually matter for your progress, as a share of your day.
- Iron11 mg100 %
Carries oxygen to the muscle. Running low means gasping by the third set.
- Magnesium280 mg62 %
Muscle contraction, sleep and recovery: the first to run short when you train daily.
- Zinc9.1 mg61 %
Supports testosterone and tissue repair after a heavy session.
- Potassium1557 mg39 %
Fluid balance and contraction; you sweat it out every session.
- Vitamin C32 mg21 %
Helps absorb plant iron and maintains tendons and joints.
Method
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