Stan Efferding Vertical Diet Batch Prep

Prepare nutrient dense Monster Mash meals for high performance using Stan Efferding's meal prep routine.

5 time blocks, 60 minutes in total.

Time blocks

Jasmine Rice Bone Broth Base: 10 min
Rinse white rice and combine with chicken bone broth in the cooker
Ground Beef High Volume Sear: 20 min
Brown lean ground beef in a skillet and season with iodized salt
Digestible Micronutrient Wilt: 10 min
Stir baby spinach and diced red bell peppers into the hot meat
Monster Mash Container Portioning: 15 min
Weigh equal ratios of rice and beef directly into glass containers
Broth Top Off and Refrigeration: 5 min
Pour extra broth over each portion, cool down, and seal

About this routine

Stan Efferding's meal prep routine focuses on easily digestible, nutrient dense staple foods cooked in large batches to keep energy high and digestion clean.

The core meal of the system is Monster Mash, a high calorie mix of lean ground beef or bison and jasmine white rice cooked in chicken bone broth. Cooking rice in bone broth adds sodium, trace minerals, and moisture, making the meal fast to eat and gentle on the stomach.

By preparing rice, meat, and micronutrient add-ins like spinach in one 60 minute session, meals are portioned into glass containers and ready to heat throughout busy work or training days.

Why this routine works

Provides rapid digestion without bloating during heavy activity
Delivers clean micronutrients and essential sodium in every portion
Saves time during busy work days with ready-to-heat high protein meals

FAQ

What is Stan Efferding's meal prep routine?

It is a batch cooking method focused on easily digestible foods, combining jasmine white rice cooked in bone broth with seasoned ground beef and spinach.

What is Monster Mash in the Vertical Diet?

Monster Mash is Stan Efferding's signature meal, combining cooked white rice, ground beef or bison, bone broth, and spinach into a single bowl.

Why does Stan Efferding cook rice in bone broth?

Cooking jasmine rice in bone broth adds essential minerals, extra sodium, and moisture, making the meal easier to chew, swallow, and digest.

Sources

Stan Efferding's Vertical Diet Meal Prep Guide, YouTube / Stan Efferding
The Vertical Diet, Stan Efferding and Damon McCune