Diet: One Pot Monster Mash

I’ve been asked about “what I’m doing for meal prep” now that I’m done with my carnivore reset. I’m doing a loosely interpreted version of body builder/powerlifter Stan Efferding’s vertical diet. The staple meal being ‘monster mash’. I’m able to prep 5 days worth in about an hour.

If anyone is interested why I’m liking this diet, I can write that up later, but this is just how I prep the meal in the easiest way possible.

I’ve been doing this meal plan between bouts of carnivore for the last 2 years. My performance and body composition is the best it’s ever been at 35.

The ‘Recipe’

  • 2 cups of washed rice
  • 3 2/3 cup water (the amount of water will vary depending on veggies you add)
  • 1 lb bag of baby carrots
  • 3 fistfuls of pre-washed spinach I put in freezer to keep it fresh (can also use frozen brick of spinach)
  • 4-6 medium potatoes (or sweet potatoes)
  • 3-4 sliced bell peppers (or bag of frozen)
  • (can add frozen broccoli or whatever other veggies you want to make it interesting)
  • 3 Tsp salt


  • Bone Broth or Costco Chicken Stock (to wet rice and give some collagen proteins)
  • Burger Patties (or you can add 2″ balls of meat to the instant pot and make a true one pot meal)

Add all the rice and veg to your instant pot (or rice cooker). Set it to rice mode, close the pressure seal and let it run its cycle. Open it and either spoon out equal portions of the veggies and rice, or smash it all up to pre-mix it. (I use this

Grill as many burger patties as your grill can hold (or you can put 2″ balls of meat into the instant pot for a true one pot meal, but it doesn’t taste as good).

Mix your protein requirement worth of meat patties (I used about 2/3 lb), and enough rice/veg to meet your caloric requirements (I do 1.5 cups), and add about 1/2 cup of chicken stock to keep rice moist and make flavorful.

I can make a longer post on my thoughts on this diet, but this is a solid and simple way to prep 5-10 pretty big meals. This method of preparing it allows me to get a dose of the micro nutrients, and leverage my calories with the rice in one scoop. It takes a bunch of extra work out of the process of meal prep and I find it very sustainable.

When I say I eat this a lot, I mean I eat it 1-2 a day, every day. I have yet to get sick of it. It’s just a great flavor. And when you get bored, you can swap sweet potatoes for the white potatoes.

Meal Prep containers I like:
Instant pot:

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