Welcome to the first episode of Cooking With Legion. In this installment, our hosts walk you through an easy to follow meal prep recipe that anyone can recreate. This cost-effective and fast recipe is perfect for those who need a tasty yet simple dinner to ensure they reach their fitness goals. Paired with a sweet treat for dessert that is 100% guilt-free!

Ground Beef Rice Bowl Recipe

Ingredients

2.5 lbs 93/7% lean ground beef
1 each red and green bell pepper chopped
4-6 white mushrooms
1-2 Tablespoons chopped garlic
1 cup uncooked brown rice
1 teaspoon Black pepper
3⁄4 Tablespoon Onion powder
1⁄2 teaspoon Chipotle powder
1⁄2 teaspoon Sea salt
1⁄2 Tablespoon avocado oil

Directions

In a 2 quart saucepan boil 1 cup brown rice in 2 cups water with a lid on. Once the water starts to boil,
turn down the heat and let simmer for approximately 20 minutes, stirring occasionally, until all water
has evaporated. Remove from heat and set aside. Leave covered.

In a large skillet pour 1⁄2 Tbs avocado oil, 1-2 Tbs chopped garlic, chopped bell peppers, and
mushrooms. Saute on medium heat for 5 minutes, stirring frequently.

Add ground beef and chop with a spoon to separate. Stir vigorously to mix vegetables and meat
evenly. Add in black pepper, onion powder, sea salt, and chipotle powder. Stir frequently and
cook until all meat is no longer red. Remove from heat and plate with finished brown rice.

Macros Breakdown

Macros shown below are based on a serving size of 4oz cooked ground beef, 1⁄2 cup total
veggies and 3⁄4 cup cooked brown rice utilizing the MyFitnessPal app.

• Ground beef – 227cal 31P 11F 0C
• Veggies – 35 cal 7C 0F 3P
• Brown rice – 171 cal 39C 1F 3P
• Total Macros – 433 calories 37grams Protein 46grams Carbs 12grams Fats

How to cook perfect rice

• 1 cup rice equals approx 2.5 cups cooked
• 1 cup rice to two cups water.

Pour rice into a 2 quart or larger saucepan with a lid. Pour in the equivalent amount of water, cover
and turn heat to high.

Once the water boils, turn the heat down to low and simmer. Stir once or twice
until boiling has reduced to a simmer and then leave covered for approximately 20 minutes,
stirring once every 7 minutes. The more you remove the lid the less fluffy your rice will be so
don’t hover!

If you’re making a larger batch of rice it might take longer than 20 minutes and
depend on your stove it could only take 15. Your rice is done when all the water has
evaporated.

Set aside and leave covered for another 5 minutes or until ready to plate. Perfect
rice should no longer be hard, but also not mushy. You should see a visible change in the size of the individual rice kernels.

Pro tips!

If your water is evaporating quickly and the rice is still very hard, add in a small amount more water (roughly 1⁄4 cup or less, depending on the original portion size). If the water is not evaporating significantly after 15 minutes, turn the heat up to no more than medium/ medium-low depending on your type of stove.

Maple Chocolate Protein Pudding

• 1 Cup plain nonfat greek yogurt
• 1 scoop FitFX Labs glutamine
• 3⁄4 scoop FitFX Labs maple syrup protein powder
• 2.5 Tbs cacao powder (different than cocoa powder)

In a bowl, add the greek yogurt and then add one powder at a time, stirring vigorously prior to
adding the next powder. You can add more/less cacao powder and protein powder depending
on your desired sweetness and macros goals.

Cacao powder is bitter and the maple syrup protein powder is sweeter. You do not need the glutamine, but it does make the consistency thicker.

You can eat as is, refrigerate for later or freeze for a sweet treat. If freezing I
recommend silicone ice cube trays as its easier to remove once frozen.

Macros

• Greek Yogurt – 130 cal 9C 0F 23P
• Protein Powder – 82cal 1.5C 1F 18P
• Cacao powder – 60cal 9C 1.5F 3P
• Totals – 272 cal 19.5C 2.5F 44P