Maximize Nutrient Density

As with the original recipe, and second recipe the purpose of using this meal is to build muscle and develop a lean(er) physique.  This recipe maximizes nutrient density with the addtion of beef liver, perhaps the most nutrient dense part of the animal.  It also includes a full gram of sodium per serving, which helps maintain electrolyte balance if you are just beginning your low carb or ketogenic journey.  And it packs a whopping 50g of high quality animal protein per serving.  Due to our biology, as explained by the “protein leverage hypothesis,” the more we overshoot our protein intake target (as made easier by the orginal recipe and this recipe) the more we will naturally avoid caloric intake and lose fat rapidly.  As we approach target weight/body composition it helps to transition our biology by reducing the extent to which we overshoot the protein intake target; see the second recipe if you are in the maintenance phase and desire to lose no more weight.  See my blog post on the subject for all of the gory detail, “The Protein Leverage Hypothesis – A Key Piece of the Nutrition Puzzle.”  So what’does this recipe include?

  • Beef Liver,
  • Redmond Real Salt – Ancient Fine Sea Salt,
  • and Red Pepper Flakes
  • Plus as before,
  • 100% Grass Fed versus conventionally raised beef (better O6:O3 fats ratio, among other things), 85% lean,
  • Carrots,
  • Yellow onions,
  • Spinach,
  • Mushrooms
  • Brocolli
  • and Garlic

Power Meal Preparation

Prep Time: 3o min            Cook Time: 1 hr

Servings: 14

Ingredients

Check out the Nutrition Facts panel, it’s interactive!

  • 5 lbs 85% Lean 100% Grass Fed Ground Beef
  • 1 lb Beef liver, ground
  • 12 oz carrots, chips
  • 1 lb fresh brocolli
  • 2.5 medium yellow or red onions, chopped
  • 8 oz fresh portabello mushrooms, sliced
  • 5 oz fresh spinach leaves
  • 14 cloves fresh garlic, pressed or finely chopped
  • 4 teaspoons Red Pepper flakes
  • 2 tablespoons Redmond Real Salt

Directions

  • In a large pot over High heat brown the ground beefand when the ground beef is around halfway to being browned…
  • Add the ground liver
  • Add the salt and pepper
  • Fold in the brocolli and carrot chips
  • Fold in the chopped onions and garlic
  • Fold in the mushrooms
  • Fold in the spinach (obviously perhaps, the veg that requires less cooking is going in later in the process)
  • Fill 14 one-pint Ball jars
  • Put lids on the jars and allow to cool on the countertop
  • Refrigerate or freeze

Now Nutrient Dense is the Supercharged Power Meal?

Here are some highlights, per Serving:

At a macronutrient level:

  1. 53.4g of highly bioavailable Protein including all of the essential amino acids
  2. 4.19g of the amino acid Leucine, enough to stimulate muscle protein synthesis; check out the post “Leucine triggers muscle growth” by Dr. Jeff Volek
  3. 9.17g of Total Carbs puts this recipe in the ketogenic category, with only 7.4% of calories from Carbohydrates, and only 6.84g of Net Carbs, 5.5% of the calories in serving
  4. A healthy mix of Saturated, Polyunsaturated and Monounsaturated fats, 26.19g

At a micronutrient level:

  1. Vitamins B; solid across the board, with 333% of the RDA for B-12 in particular
  2. Vitamin A; 246% of the RDA
  3. Vitamin C; 60% of the RDA
  4. Copper; 171% of the RDA
  5. Sodium; 1g, 48% of the RDA, and very helpful for maintaining electrolyte balance, especially when transitioning to a low carb or ketogenic diet (Dr. Steven Phinney recommends 3-5g per day in a well-forumulated ketogentic diet, see “How much sodium, potassium and magnesium should I have on a ketogenic diet?
  6. It’s also solid source of Zinc, Selenium, Potassium, Phosphorus, Manganese, Magnesium, and Iron

All of this in a Serving that weighs in at only 494 kcals, just less than a quarter of the RDA’s 2,000 kcal assumption.  That is nutrient density.  For a pdf of the full nutrient breakdown, click here.

Simplify your Primal/Paleo diet journey, get the nutrient density your body needs, and avoid the dreaded “decision fatigue” of having to develop 1, 2 or 3 meals a day every day!  One batch of 14 meals typically lasts me 7 to 10 days, eliminating further meal prep during that time frame.  Works for me, might it work for you?

All the best,

John