Beef Bolognese
Rich, slow-simmered Italian meat sauce with aromatic vegetables. Served over spaghetti with fresh parmesan.
Rich, slow-simmered Italian meat sauce with aromatic vegetables. Served over spaghetti with fresh parmesan.
Per serving · Adjust servings below to scale ingredients
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Sauté pancetta in olive oil until crispy. Add diced onion, carrot, and celery — cook 8-10 minutes until softened.
Add garlic, cook 1 minute. Add ground beef, break up and brown well.
Pour in red wine, scrape the bottom. Let it reduce by half.
Add crushed tomatoes, tomato paste, broth, and bay leaf. Simmer on low 45-60 minutes, stirring occasionally.
Cook pasta al dente. Toss with bolognese. Serve with parmesan, basil, and olive oil.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
Each serving of Beef Bolognese delivers 32g of protein at 480 calories — that's 15 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 27% of total calories in this dish. The 45g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 20g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
Beef Bolognese is a straightforward recipe that scales well for meal prep. This recipe makes 6 servings, each delivering 32g of protein and 480 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Beef Bolognese also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 32g-protein meals ready throughout the week with zero daily effort.
Beef Bolognese keeps well for 4-5 days refrigerated. The flavors actually improve overnight as the spices meld together. Reheat gently on the stovetop.
80/20 (lean/fat) gives the best flavor. 90/10 works if you want leaner, but add a tablespoon of oil to prevent dryness. Don't go above 90/10 or the dish will be too dry.
The pan must be hot before the protein goes in — add oil and wait until it shimmers. Pat the protein completely dry first (moisture prevents browning). Don't crowd the pan; cook in batches with space between each piece.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
