HIGH-PROTEIN CHILI

Clean, filling, and built for growth. This one is on repeat in our kitchen.

FAST FACTS

Prep Time:	15 minutes
Cook Time:	40 minutes
Total Time:	55 minutes
Servings:	5–6 meals
Difficulty:	Beginner
Goal:	High Protein / Bulking
Best For:	Building muscle, batch cooking, and long-lasting meals
Coach’s Note:	Each portion is built around protein in 40 g or 60 g protein servings. Use your food scale when portioning so you can visually learn what those servings look like.

INGREDIENTS

• 2 lb (908 g) 90/10 ground beef or 93/7 ground turkey

• 1 tbsp olive oil or nonstick spray (optional)

• 1 can (15 oz / 425 g) black beans, drained & rinsed

• 1 can (15 oz / 425 g) kidney beans, drained & rinsed

• 1 can (15 oz / 425 g) diced tomatoes

• 1 can (15 oz / 425 g) tomato sauce

• 1 can (15 oz / 425 g) corn, drained

• 1 cup (240 ml) low-sodium chicken broth.

Seasoning Mix

• 2 tbsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ tsp black pepper

• 1 tsp salt (adjust to taste)

• ¼ tsp cayenne pepper (optional for heat)

• 1 tbsp tomato paste (optional for richness)

2 Packets of Pre-made chili seasoning lie McCormick's is a great substitute.

Chef Tip: Simmer time builds flavor and even with 2x pre-made chili packets, the real magic happens in that 25–30 minute simmer.

STEP-BY-STEP

1. Preheat a large pot over medium-high heat. Add spray oil if using lean meat. You want to hear a light sizzle when the meat hits and that’s how you know it’s hot enough to brown, not steam.

2. Add ground beef or turkey and break it apart with a spatula. Cook 6–8 minutes until browned and crumbly. Drain excess fat if needed.

3. Add seasoning mix: chili powder, cumin, paprika, garlic, onion, pepper, salt, and cayenne. Stir for 1–2 minutes to toast the spices, this step wakes up the flavor.

4. Add diced tomatoes, tomato sauce, black beans, kidney beans, corn, and broth. Stir to combine, scraping the bottom to lift any browned bits. Add tomato paste if using.

5. Bring to a gentle boil, then reduce heat to low. Simmer uncovered for 25–30 minutes, stirring occasionally. The chili should thicken naturally as it reduces.

6. Taste and adjust with extra salt, chili powder, or cayenne if needed. Simmer longer for thicker texture or stronger flavor.

7. Once slightly cooled, grab your food scale and portion based on protein goal: 325 g chili ≈ 40 g protein or 475 g chili ≈ 60 g protein. Each portion should fill about ¾ to full container. Use this every week to train your eye.

LEARN THE LOOK (Portion Awareness Training)

• 325 g of chili = 40 g protein meal.

• 475 g of chili = 60 g protein meal.

• Add 150 g cooked rice for 25 g carbs and 105 extra calories.

• Guess your portion, then verify with your food scale — it trains accuracy and awareness.

PORTION & MACRO GUIDE

Quick Reference (Cooked Beef Chili)

Version	Calories	Protein	Carbs	Fat
40 g Protein Meal	330 kcal	40 g	24 g	7 g
60 g Protein Meal	480 kcal	60 g	35 g	10 g
Add ½ cup rice	+105 kcal	+2 g	+25 g	+0 g

MEAL PREP & STORAGE

• Fridge: Store up to 5 days in airtight containers.

• Freezer: Up to 3 months in 1–2 cup portions.

• Reheat: Microwave 2–3 minutes or simmer on stove. Add splash of broth if thickened.

• Meal Prep Tip: Chili thickens after cooling, just add a bit of water or broth when reheating to restore texture. Personally the best Chili is on the 2nd and 3rd day

COACH’S TIP

Best over rice, in an egg white omelet, as a side dish, or just by itself. You’re learning consistency, not complexity. Focus on portion control and hitting your protein targets every time. HPMP isn’t fancy, it’s effective. Master the basics, and your results will follow.