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Bodybuilding Recipe: Beef Chili

beef chili recipeHere’s another Low Glycemic Load muscle recipe:

Beef Chili.

It’ll only take about 15 minutes to cook this high-protein bad boy.

It’ll have a minimal impact on your blood sugar at a glycemic load of just 6 for the whole meal!

This also means you can feel free to add some low glycemic bread/crackers, like ryvita ,if you want to take advantage of the 15GL meal limit.


Macronutrient Breadown:

  • Protein – 64.5g
  • Carbs – 43g
  • Fat – 12g


(1) 1/2 pound extra-lean ground beef (mince)

(2) 150g pinto or kidney beans

(3) 1/2 bell pepper in strips or diced

(4) 7 ounces/200 grams of chopped tomatoes

(5) 1/2 cup water (4 fl. oz.)

(6) 2 tablespoons malt vinegar

(7) 2 tablespoons Worcestershire sauce

(8) 8 grams chili powder/1.5 teaspoons, or more if you want it hot

(9) 1/2 teaspoon salt

(10) 1/2 cup grated low-fat cheese


  1. Brown the beef in a frying pan
  2. Now add the diced tomato, peppers, Worcestershire sauce, vinegar, water, salt and chili powder
  3. Stir
  4. Now add your beans
  5. Bring this to the boil for 5 minutes
  6. Now turn down the heat and simmer for 5 minutes, 10 if you think the sauce isn’t thick enough

Now stick it all on a plate and throw on your grated cheese. Voila!

Your Bud,


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Mark McManus
Mark McManus
Mark is now available for 1-on-1 consultations to help you take your results to the next level. Click here for more details.
Mark McManus is a trainer & author from Ireland. His work has been featured in major publications all over the world. He is the creator of the free growth-promoting workout Targeted Hypertrophy Training' (THT) and author of the NEW fat-torching system Total Six Pack Abs.
He has also created the BREAKTHROUGH arm and chest maximizer programs The Arms Blast' and 'Chest Blast' workouts.
And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here.

Comments on this entry are closed.

  • Alex September 23, 2009, 9:56 pm

    I love this meal! What I add to the beef is kidney beans, lots of onion flakes, parmesan cheese, bbq sauce, and tomato sauce, and some chili powder

  • zam September 23, 2009, 10:07 pm

    More or less the same recipe I’ve been using for years, except for the “low-fat cheese” thing, I never use low-fat anything.

  • Shay September 24, 2009, 12:26 am


    Loving the new recipes, please keep them coming.

  • Dave September 24, 2009, 1:09 am

    I’m really curious, how are you figuring out the GL for all of these great meals?

  • John September 24, 2009, 8:03 am

    Parmesan really was a good idea to add to this very tasty meal….

  • john September 24, 2009, 9:14 am

    @Dave check out the following link, Mark explains how to calculate GL & gives a few links regarding GL. http://www.musclehack.com/the-new-bodybuilding-diet-glad/

  • Tristan September 24, 2009, 9:49 am

    Sounds great, I love anything chilli, though I have to agree with zam – I don’t do anything low fat!

  • Mark McManus September 24, 2009, 9:53 am

    @Alex, Zam, Shay, John, Tristan. Thanks, parmesan is a great idea. I’m keeping my fat a little lower since my carbs are higher these days.
    @Dave. I work out the GL for each ingredient first. There are a few online resources I mention in the link that John posted.

  • Rich September 24, 2009, 2:34 pm

    Hey Mark, great post, chili beef is always a favourite, and with a few tweaks it’s also spaghetti bolognese or meatballs. A question for you: I usually throw in some red wine if it’s lying around, then reduce the sauce. Do you know if this adds to the GL count at all?

  • Mark McManus September 24, 2009, 2:48 pm

    @Rich. No, nothing worth talking about anyway. But do factor in the extra calories.

  • Daan September 25, 2009, 7:43 am

    I’ve been making this at least weekly since you first posted it. I’m curious though: why the switch to lean beef and low-fat cheese?! If I’m not mistaken those weren’t in your first post. The taco recipe has a similar (surprising) call for low-fat ingredients.
    Did I miss the post where you argue that we should be avoiding fats?

  • Mark McManus September 25, 2009, 8:08 am

    @Daan – These recipes are for low-glycemic dieters as oppoesed to low-carbers. My GL diet is relatively high in carbs and therefore must be lower in fat. Use the old recipes for MANS dieting, and these ones for GLAD.

  • Elliot Wilson September 25, 2009, 10:52 pm

    Don’t you realise all the carbs will require an insulin response? It’s just like eating high glycemic except your body will take longer to process it. Looks very nice to eat though!

  • Yavor Marichkov September 30, 2009, 8:10 am

    Sweet man :)

  • Bruce Gooseypants November 12, 2009, 7:45 am

    Made this today – was tastier than expected.
    Will be trying out more of your recipes, really need some good high protein and nutritious meals.

  • Ste potter January 9, 2010, 6:50 pm

    I couldnt wait and had to try your chilli tonight. Its amazing! Even my girlfriend enjoyed it which is a surprise! I didnt even miss the rice as it was nice and filling!

    Cheers for the recipes!


  • Mark McManus January 9, 2010, 7:19 pm

    @Ste. GL seems to be working out well for you, glad to help. Glad your gf like it too. All the best man.