High-Protein Beef and Egg Bake

Macros (Per Serving — 6 servings total):

• Calories: ~360 kcal

• Protein: ~38g

• Carbohydrates: ~5g

• Fats: ~20g

Ingredients (6 servings):

• 500g lean beef mince (5% fat or less)

• 10 large eggs

• 100ml unsweetened almond milk (or water)

• 1 red bell pepper, finely chopped

• 100g fresh spinach (or frozen, thawed and squeezed)

• 100g mushrooms, chopped

• 1 small onion, diced

• 1 tsp olive oil or cooking spray

• 100g grated low-fat cheddar or mozzarella (optional)

• Salt, pepper, garlic powder, smoked paprika, and chilli flakes to taste

Method:

1. Preheat oven to 180°C (fan) or 200°C (conventional).

2. In a large non-stick pan, heat olive oil or cooking spray. Add diced onion and cook until translucent (about 2–3 minutes).

3. Add beef mince and cook until browned. Break it apart with a spatula. Season with salt, pepper, garlic powder, and paprika.

4. Add chopped mushrooms, bell pepper, and spinach. Cook until softened and most of the moisture is gone. Let it cool slightly.

5. In a large bowl, whisk the eggs with almond milk. Add a pinch of salt and pepper.

6. Add the cooked beef and veg mixture to a baking dish (approx 20x25cm), spread evenly. Pour egg mixture over the top. Sprinkle cheese on top if using.

7. Bake in the oven for 30–35 minutes or until the top is golden and the centre is set.

8. Let it cool, then slice into 6 portions. Store in the fridge for up to 3 days.

Serving Tips:

• Eat cold or reheat in the microwave.

• Can be paired with a small green salad or cucumber slices if you want more volume without carbs.

Full Batch Nutrition (Approximate Total):

• Calories: 2,160

• Protein: 228g

• Carbohydrates: 30g

• Fat: 120g