I used to dread meal prep.
Ten different spices, 47 containers, and my digestion still hated me.
Then I discovered Monster Mash — Stan Efferding’s legendary one-pot red meat + rice + veggies combo that fixed my gut, fueled my lifts, and tastes so good I eat it 5–6 days a week without getting bored.
This is the exact Monster Mash recipe I’ve perfected after 300+ batches — low-FODMAP, insanely digestible, 60 g protein per bowl, and ready in 25 minutes flat.

Classic Vertical Diet Monster Mash (Serves 6 meal-prep portions)

Ingredients

• 2 lbs ground beef (93/7 grass-fed or bison/venison/elk)
• 2 cups dry white rice (Carolina or jasmine — easiest to digest)
• 4 cups chicken bone broth (Kettle & Fire or homemade)
• 4 cups water
• 1 lb baby carrots (pre-cut = zero chopping)
• 10 oz frozen spinach (or fresh)
• 2 cups cherry tomatoes (or 1 red bell pepper if tolerated)
• 2 Tbsp butter or ghee
• 1–2 tsp salt (to taste)
• Optional topping: 1 oz shredded cheddar per bowl (hard cheese is Vertical-Diet approved)

Equipment

• Large 7–8 qt pot or Dutch oven
• Wooden spoon
• Glass meal-prep containers

Substitutions

→ Red meat: ground bison, elk, venison, 90/10 beef
→ Rice: white only (brown is high-FODMAP)
→ Low-sodium: use homemade broth
→ Dairy-free: skip cheese or use ghee only

Step-by-Step Instructions

1. Heat a large 7–8 qt pot over medium-high heat. Add 1 Tbsp butter or ghee.
2. Drop in 2 lbs ground beef (93/7 or leaner). Break up with a wooden spoon and brown completely — 8–10 minutes.
3. Optional: tilt the pot and spoon off excess fat if using anything fattier than 93/7.
4. Push the beef to the sides. Add 2 cups of dry white rice straight into the center. Toast in the beef juices for 60–90 seconds — this is the flavor secret.
5. Pour in 4 cups chicken bone broth + 4 cups water at the same time. Scrape up all the browned bits.
6. Immediately add 1 lb baby carrots, 10 oz frozen spinach, 2 cups cherry tomatoes, 1–2 tsp salt, and the remaining 1 Tbsp butter.
7. Stir once, bring to a full rolling boil.
8. As soon as it boils, drop the heat to low, cover tightly, and set the timer for 15 minutes (18 minutes max for jasmine rice).
9. Do NOT lift the lid early — steam is doing the work.
10. After the timer, turn off the heat. Let it sit covered another 5 minutes (carry-over cooking).
11. Uncover, fluff, and mix everything — tomatoes will have burst, spinach wilted, carrots softened perfectly.
12. Taste and adjust salt (it usually needs another ½ tsp at this point).
13. Portion into 6 glass containers while hot.
14. Top each with 1 oz shredded cheddar (optional but life-changing). Cheese melts right in.
15. Cool for 15 minutes, lid, and fridge or freeze.

Pro tip: Let it rest 5 minutes off the heat — rice finishes absorbing, and texture becomes creamy.

Why This Monster Mash Recipe Works

• Red meat + white rice = micronutrient dense + ultra digestible (Vertical Diet core)
• Bone broth adds glycine for gut repair
• Low-FODMAP veggies only — no bloating
• One pot = 10 minutes active work
• 60–70 g protein + 80 g carbs per portion = perfect performance fuel

Nutrition (Per portion with cheddar)

• Calories: 680 | Protein: 62 g | Carbs: 78 g | Fat: 22 g | Iron: 6–8 mg

8 Genius Monster Mash Twists (All Still Vertical-Diet Compliant)

1. Bison Italian Mash ·
2. Breakfast Monster Mash ·
3. Mexican Mash ·
4. Cheeseburger Mash ·
5. Instant Pot 8-Minute Version ·
6. Elk & Sweet Potato Mash ·
7. Buffalo Monster Mash ·
8. Monster Mash Scramble
   

Storage & Reheating

• Fridge: 5–6 days
• Freeze: 3 months
• Reheat: microwave 2 min + 30 sec stir, or stovetop with 2 Tbsp broth

Make this Monster Mash recipe tonight.
Eat like a Rhino all week.
Your digestion and gains will thank you.