ATHLETE PERFORMANCE PRESS
Menu

3.18 / Dinners

In the book

Lean Beef Shepherd's Pie

Serves 6 (one-sixth of the pie)

65 min prep/cook

Ingredient allergen flags: Milk

Check actual labels and cross-contact. Allergen guidance and swaps

A potato topping covers lean beef, onion and a frozen carrot-and-corn mixture.

AI-generated illustration of Lean Beef Shepherd's Pie, showing the base recipe

Ingredients

  • 1 1/3 lb (600 g) raw 93% lean ground beef
  • 1 medium onion (150 g), diced
  • 1 cup (150 g) frozen diced carrots
  • 1 cup (165 g) frozen corn
  • 2 lb (900 g) potatoes, peeled and diced
  • 1 cup (244 g) 2% milk
  • 1 Tbsp (13.5 g) olive oil
  • 1/4 tsp (1.5 g) salt, divided
  • 1/4 tsp (0.5 g) black pepper, divided

Method

  1. Heat oven to 375°F. Simmer potatoes in water 15-20 minutes until tender; drain. Mash with milk and half the salt and pepper while still in the pot.
  2. Heat oil in a large skillet. Cook onion and beef, breaking up the meat, until beef reaches 160°F (F5 ground-meat row, Sources). Add frozen carrots and corn; cook according to their package directions until hot. Stir in the remaining salt and pepper before assembling.
  3. Transfer the filling to a baking dish and spread the mashed potato over it. Bake 20-25 minutes until the center reaches 165°F (F5 casserole row, Sources). Divide into six portions.

Allergy / dietary substitutions

Milk: mash potatoes with a tolerated non-dairy drink or some reserved potato cooking water; soy drink adds soy. Use a carrot-and-corn mix without peas or beans and check every package.

Training-day additions

Add bread (adds wheat) and fruit.

Substantive variations

The illustration shows the base recipe.

Lentil-Mushroom Shepherd's Pie

Variation of Lean Beef Shepherd's Pie. Serves 6 (one-sixth of the pie).

65 min prep/cook

Ingredient allergen flags: Milk. Check product labels and cross-contact; substitutions change nutrition.

Use plain cooked lentils; check prepared products for other ingredients and your allergens. Use plain fresh mushrooms; check any prepared product and individual allergy needs.

Ingredients

  • 18 oz (510 g) plain cooked lentils, drained
  • 1 medium onion (150 g), diced
  • 1 cup (150 g) frozen diced carrots
  • 1 cup (165 g) frozen corn
  • 2 lb (900 g) potatoes, peeled and diced
  • 1 cup (244 g) 2% milk
  • 1 Tbsp (13.5 g) olive oil
  • 1/4 tsp (1.5 g) salt, divided
  • 1/4 tsp (0.5 g) black pepper, divided
  • 10.5 oz (300 g) fresh mushrooms, cleaned and finely chopped

Method

  1. Heat oven to 375°F. Simmer potatoes in water 15–20 minutes until tender; drain. Mash with milk and half the measured salt and pepper while still in the pot.
  2. Heat oil in a skillet. Cook onion and mushrooms for 8–10 minutes until softened and most liquid has evaporated. Stir in cooked lentils, frozen carrots and corn; cook according to the vegetable package directions until hot. Stir in remaining salt and pepper.
  3. Transfer filling to a baking dish and spread mashed potato over it. Bake 20–25 minutes until the center reaches 165°F. Season with additional salt and pepper to taste. Divide into six equal portions.

Store / pack

Refrigerate promptly in shallow covered containers at 40°F or below; use within 3 days. Reheat leftovers to 165°F. Pack cold with two ice sources.

Approximate nutrition / serving: 310 kcal · Protein 15 g · Carbohydrate 57 g · Fat 4 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate promptly in shallow covered containers at 40°F or below; use within 3 days. Reheat the center to 165°F; pack cold with two ice sources (Keep good food safe).

Freeze 2 months · fully baked, cooled beef-and-potato pie

Cool promptly in shallow containers, then freeze airtight today at 0°F. Pack individual servings; label with the recipe name and computed BB month. Thaw in the refrigerator, never on the counter. Reheat covered at 350°F until the center reaches 165°F.

November 2026 example: Lean Beef Shepherd's Pie — BB 01-27

A conservative quality-planning window from F1-F3.

Approximate nutrition / serving

350 kcal · Protein 27 g · Carbohydrate 38 g · Fat 11 g

Approximate per serving of the specified base recipe, computed from FDC SR Legacy ingredient grams. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 1/3 lb (600 g) raw 93% lean ground beef — USDA SR Legacy FDC 173110; 600 edible g
  • 1 medium onion (150 g), diced — USDA SR Legacy FDC 170000; 150 edible g
  • 1 cup (150 g) frozen diced carrots — USDA SR Legacy FDC 169983; 150 edible g
  • 1 cup (165 g) frozen corn — USDA SR Legacy FDC 168398; 165 edible g
  • 2 lb (900 g) potatoes, peeled and diced — USDA SR Legacy FDC 170026; 900 edible g
  • 1 cup (244 g) 2% milk — USDA SR Legacy FDC 171267; 244 edible g
  • 1 Tbsp (13.5 g) olive oil — USDA SR Legacy FDC 171413; 13.5 edible g
  • 1/4 tsp (1.5 g) salt, divided — USDA SR Legacy FDC 173468; 1.5 edible g
  • 1/4 tsp (0.5 g) black pepper, divided — USDA SR Legacy FDC 170931; 0.5 edible g
My Recipe Notes

Private writing for this recipe. Saved only in this browser, on this device, at this website address; never sent with ratings.

Storage is best effort. Private browsing, clearing browser data or losing this device can remove notes. There is no sync or automatic recipe-page offline cache. Keep a JSON backup.

Notes require JavaScript and browser storage.

Autosaves after a pause. Maximum 20,000 UTF-8 bytes; unsaved drafts are not included in backups. Copy unsaved writing before leaving this page.

Back up or restore all recipe data

JSON preserves all saved notes and supported private variations and parent snapshots. Readable text is for reading, not restore. These files are separate from journal backups and contain no ratings identity.

Moving to a different website address? Your notes do not transfer automatically. Prepare a JSON backup here, open the new address, then restore the file there. Nothing transfers automatically. Privacy and local data

Rate this recipe

Ratings are unavailable on this website. Voting requires JavaScript.

No account needed. You can update your rating here.

About ratings

Only your score, preparation choice and optional predefined reason are submitted. Personal notes stay in your browser.

One editable current vote per browser per recipe, best effort. Clearing browser data, another device or a different website address creates a different browser identity.

Ratings may include earlier versions of this recipe. Ratings reflect opinion and do not certify safety or nutrition.