Macros per serving
Calories: ~514 kcal
Protein: ~39g
Carbohydrates: ~42g
Fat: ~21g
Fibre: ~5g
This high-protein beef macaroni is the definition of comfort with purpose — rich in flavour, low in fuss, and built to fuel. With lean beef, fibre-packed veg, and slow-digesting carbs, it hits the sweet spot between performance and satisfaction. Whether you’re post-workout or meal prepping for the week, this one’s got your back.
Total Time: ~25 mins (10 mins prep time, 15 mins cook time)
Total cost (2 servings) ≈ £5.80
Cost per serving ≈ £2.90
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Macaroni Bowl:
• 200g lean beef mince (5% fat)
• 100g dry macaroni pasta (wholewheat if possible)
• 1 small onion, finely chopped (~60g)
• 1 bell pepper, diced
• 40g fresh spinach
• 1 garlic clove, minced
• 150ml chopped tomatoes (no added sugar)
• 1 tsp tomato purée
• 1 tsp olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp chilli powder (optional for heat)
• 1 cube dark chocolate (85–90% cocoa, ~5g)
• 250ml hot water + beef stock cube
• Salt & pepper, to taste
Optional Toppings:
• Freshly grated Parmesan
• Chilli flakes
• Chopped fresh parsley
Instructions
1. Start the Base:
• Heat olive oil in a deep frying pan over medium heat.
• Add the chopped onion and bell pepper. Sauté for 4–5 minutes until softened.
• Add the garlic and cook for 30 seconds until fragrant.
2. Build the Flavour:
• Add the beef mince and break it up with a spatula. Cook until fully browned.
• Stir in tomato chopped tomatoes, stock water, and tomato purée.
• Add in spices: smoked paprika, cumin, chilli powder, salt, and pepper.
• Crumble in the dark chocolate cube and mix well.
3. Add Pasta & Simmer:
• Pour in the stock water (250ml hot water + half stock cube).
• Stir in the dry macaroni.
• Bring to a gentle simmer, cover partially, and cook for 15–20 minutes, stirring occasionally, until the pasta is tender and the sauce has thickened.
4. Finish & Wilt:
• Once the pasta is cooked and most of the liquid is absorbed, stir in the fresh spinach until wilted (1–2 minutes).
5. Serve & Garnish:
• Plate up hot and top with a light grating of Parmesan, fresh parsley, and optional chilli flakes.
Health Benefits of the Dish
High-Protein Fuel That Builds and Repairs
Lean beef is packed with complete protein, B12, zinc, and iron — key nutrients for muscle recovery, strength, and sustained energy. It’s ideal for active individuals looking to maintain or build lean mass.
Balanced Carbs for Energy That Lasts
Using wholewheat macaroni (or combining with extra veg) adds fibre and lowers the glycaemic impact. You’ll avoid spikes and crashes — just steady, long-lasting energy.
Gut & Immune Support from Real Ingredients
Garlic, onion, and spinach deliver micronutrients, antioxidants, and gut-loving compounds that support digestion, immune health, and inflammation reduction — especially useful when training hard or under stress.
Tips & Variations
Swap the Protein: Use turkey mince or a plant-based alternative for variety.
Lower Carb: Halve the pasta and add extra spinach or chopped mushrooms.
Add Heat: Stir in chilli flakes or jalapeños.
Go Dairy-Free: Omit cheese or use a dairy-free alternative.
Meal Prep Tip: Doubles easily and keeps well for 2–3 days in the fridge.
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