Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Estimated Calories: ~1000 per serving
Protein: ~60g per serving
Carbs: ~100g per serving
Fat: ~30g per serving
Ingredients
Pasta
10 oz pasta
Protein
1 lb ground turkey or beef
Sauce
1 cup pasta sauce
Finish
1 Tbsp olive oil
Directions
Step 1 – Cook the Pasta Properly
Bring a pot of salted water to a boil and cook pasta according to package instructions. Reserve a bit of pasta water before draining.
You want it cooked through but still holding shape, not falling apart.
Step 2 – Build the Protein Base
Cook the ground meat over medium-high heat, breaking it apart as it cooks. Let it brown before stirring too much so it develops some texture.
While it cooks, knock out 20 pushups. You’ve got time.
Step 3 – Add the Sauce
Pour in the pasta sauce and let it simmer for a few minutes so it thickens slightly and blends with the meat. Stir occasionally to combine everything evenly.
It should look cohesive, not like separate pieces sitting in sauce.
Step 4 – Combine Everything
Add the drained pasta into the pan and mix thoroughly. Add a splash of pasta water if needed to loosen it up and help everything coat evenly.
You want sauce on everything, not sitting at the bottom.
Step 5 – Add Extra Calories
Drizzle olive oil over the top and mix lightly. This adds calories without making it heavier to eat.
Simple move, big difference.
Step 6 – Portion Like It’s a Real Meal
Divide into two large servings. Don’t split it smaller just to feel better about it.
This is a growth meal, not a snack.
Step 7 – Finish Strong
Sit down and eat the full portion. No scrolling, no distractions.
If you’re full, good. That’s the whole point of this section.
