Prepped! My High-Protein Bolognese Bowls (Whole Food Focused)

One of my favourites that never gets old, specifically for my more intense training/exercise weeks. I’ll drop my recipe below for anyone who wants it 👇

This one makes 6 servings, takes about 35mins, and is prep-easy as always.

Ingredients:

For the Bolognese Sauce:

– 2 lbs grass-fed ground beef (80/20)

– 1 lb ground pork OR ground turkey (i dont eat pork so i use turkey)

– 1 large yellow onion, finely diced

– 3 large carrots, finely diced

– 3 celery stalks, finely diced

– 6 cloves garlic, minced

– 1 can (28 oz) crushed tomatoes

– 1 can (6 oz) tomato paste

– 1 cup grass-fed beef bone broth

– ½ cup full-fat milk OR coconut milk

– ½ cup red wine (optional – can substitute beef broth)

– 3 tbsp avocado oil or olive oil

– 2 tsp Celtic sea salt

– 1 tsp black pepper

– 2 tsp dried oregano

– 2 tsp dried basil

– 1 tsp dried thyme

– ½ tsp dried rosemary

– ¼ tsp ground nutmeg

– 2 bay leaves

For the Pasta:

– 16 oz chickpea pasta shells OR whole wheat pasta (i use chickpea)

– 1 tbsp olive oil (to prevent sticking)

– 1 tsp salt (for pasta water)

Instructions:

Prep the veggies:

Step 1: Finely dice 1 large onion, 3 carrots, and 3 celery stalks. Keep them all roughly the same size (small dice).

Step 2: Mince 6 cloves garlic.

Brown the meat:

Step 3: Heat electric skillet to 375°F.

Step 4: Add 3 tbsp avocado oil or olive oil.

Step 5: Add 2 lbs ground beef and 1 lb ground turkey. Break up with wooden spoon or spatula.

Step 6: Cook 10-12 minutes, stirring occasionally, until meat is browned and no pink remains. Break up any large chunks.

Step 7: Season meat with 1 tsp salt and ½ tsp black pepper.

Step 8: Do NOT drain the fat – it adds flavor!

Cook the veggies:

Step 9: Add diced onion, carrots, and celery to skillet with meat.

Step 10: Cook 8-10 minutes, stirring occasionally, until vegetables are softened.

Step 11: Add 6 cloves minced garlic. Cook 1-2 minutes until fragrant.

Build the sauce:

Step 12: Add to skillet:

– 1 can (28 oz) crushed tomatoes

– 1 can (6 oz) tomato paste

– 1 cup beef bone broth

– ½ cup red wine (or additional broth)

– 2 bay leaves

Step 13: Stir well to combine.

Step 14: Add remaining seasonings:

– 1 tsp salt

– ½ tsp black pepper

– 2 tsp dried oregano

– 2 tsp dried basil

– 1 tsp dried thyme

– ½ tsp dried rosemary

– ¼ tsp ground nutmeg

Step 15: Stir well. Bring to simmer.

Step 16: Reduce heat to 275°F (medium-low).

Step 17: Cover and simmer 30-40 minutes, stirring occasionally. Sauce should thicken and flavors should meld.

Step 18: After 30 minutes, stir in ½ cup milk or heavy cream. Simmer 5 more minutes.

Step 19: Remove bay leaves and discard if you’re using them.

Step 20: Taste and adjust seasoning. Add more salt, pepper, or herbs if needed.

Cook pasta:

Step 21: While sauce simmers, bring large pot of salted water to boil.

Step 22: Add 16 oz chickpea pasta or whole wheat pasta.

Step 23: Cook according to package directions (usually 7-9 minutes for chickpea, 10-12 for whole wheat). Cook until al dente.

Step 24: Reserve 1 cup pasta water before draining.

Step 25: Drain pasta. Toss with 1 tbsp olive oil to prevent sticking.

Combine and add to containers:

Step 26: Mix pasta directly into Bolognese sauce in skillet.

Step 27: Divide among 6 bowls (about 2-2.5 cups per serving).

Step 28: (optional) Top each serving with:

– ¼ cup freshly grated parmesan cheese

– Fresh basil leaves (if using)

– Red pepper flakes (if desired)

Macros:

Cals: 680

Prot: 58g

Carbs: 52g

Fat: 26g

Fiber: 12g

Save for later or share with a friend! I’m always sharing my recipes for anyone who wants them 👍