Serves 4

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🔢 Macros (Per Serving)

• Calories: ~480
• Protein: 48–52g
• Carbs: 35–40g
• Fat: 14–16g

(Based on 93% lean beef and Greek-yogurt mashed potatoes.)

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🛒 Ingredients

Beef & Gravy

• 1.5 lbs 93% lean ground beef
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1½ cups low-sodium beef broth
• 1 tbsp Worcestershire sauce
• 1 tbsp tomato paste
• 1 tbsp cornstarch (or arrowroot)
• 2 tbsp water (to mix with cornstarch)
• Salt & black pepper to taste
• Optional: fresh thyme or parsley

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High-Protein Mashed Potatoes

• 2 lbs Yukon Gold or russet potatoes
• ¾ cup nonfat Greek yogurt
• ¼–½ cup unsweetened almond milk (or milk of choice)
• ½ tsp garlic powder
• Salt to taste

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👩‍🍳 Instructions

1️⃣ Make the Mashed Potatoes

1. Peel and cube potatoes.
2. Boil in salted water 15–20 minutes until fork-tender.
3. Drain well.
4. Mash with Greek yogurt, milk, garlic powder, and salt.
5. Adjust milk for desired creaminess.

👉 Greek yogurt boosts protein while keeping them creamy without heavy butter.

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2️⃣ Cook the Beef

1. In a large skillet over medium heat, cook ground beef and onion together.
2. Break beef apart and cook until browned.
3. Drain excess fat if needed.
4. Add garlic and cook 30 seconds.

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3️⃣ Make the Gravy

1. Stir in tomato paste and Worcestershire.
2. Pour in beef broth and bring to a simmer.
3. Mix cornstarch + water separately, then stir into skillet.
4. Simmer 3–5 minutes until thickened.
5. Season with salt, pepper, and thyme if using.

It should be rich, glossy, and thick — not watery.

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🍽 To Serve

Spoon mashed potatoes into bowls and top with beef & gravy. Garnish with parsley if desired.

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🔥 Macro Adjustments

Lower Carb (Cutting Phase)

• Use 1.5 lbs potatoes instead of 2 lbs
• Or swap half the potatoes for mashed cauliflower

Higher Protein (55–60g per serving)

• Use 2 lbs lean beef
• Add ¼ cup cottage cheese to mashed potatoes

Lower Fat

• Use 96% lean ground beef
• Skip draining if minimal fat