High-Protein Batch-Cook Chilli for Athletes

Why This Recipe Works for Athletes

This high-protein batch-cook chilli is built around the training week, not a single meal. Cook it once on Sunday and fuel four days of recovery dinners from a single pot. Lean beef, black beans and kidney beans combine to deliver approximately 40g of protein per serving, while the chickpeas and tomatoes provide slow-release carbohydrates to replenish glycogen after hard sessions. It also freezes perfectly for up to three months.

Ingredients

  • 500g lean beef mince (or turkey mince for lower fat)
  • 2 x 400g tins chopped tomatoes
  • 1 x 400g tin black beans, drained and rinsed
  • 1 x 400g tin red kidney beans, drained and rinsed
  • 1 x 400g tin chickpeas, drained and rinsed
  • 1 large onion, diced
  • 3 cloves garlic, crushed
  • 1 red pepper, diced
  • 2 tsp ground cumin
  • 1 tsp smoked paprika, 1 tsp chilli powder, salt and black pepper

Instructions

  1. Brown the mince in a large heavy-based pan over high heat, breaking it up. Once coloured, drain any excess fat and set aside.
  2. In the same pan, fry onion and garlic in a little oil over medium heat for 5 minutes until softened. Add the red pepper and cook a further 3 minutes.
  3. Add cumin, smoked paprika and chilli powder. Stir and cook for 1 minute to bloom the spices.
  4. Return the mince to the pan. Add both tins of tomatoes and 200ml water. Stir well.
  5. Add all three tins of beans and chickpeas. Season generously with salt and pepper.
  6. Simmer on low heat for 25-30 minutes, stirring occasionally, until the sauce has thickened.
  7. Portion into four containers once cool. Refrigerate for up to 4 days or freeze up to 3 months.

Nutrition Notes

Per serving (approximately 450g): ~430 kcal, 40g protein, 35g carbohydrates, 10g fat. Best eaten within 30-60 minutes post-training to maximise the muscle protein synthesis window. Serve with 200g cooked rice for an additional 50g carbohydrate, ideal after a long brick session. For a plant-based version, replace beef with 400g red lentils and an extra tin of chickpeas.

Prep time: 15 minutes | Cook time: 40 minutes | Servings: 4