Bulk up with Beef Gravy and Potatoes


My southern style beef gravy and potatoes recipe is a man meal all the way, with almost all of it’s ingredients being ones that research has shown to be great for the production of your body’s own natural testosterone. It combines the flavors of vitamin and protein packed beef, gluten free and hormone friendly sorghum flour, butter, garlic, and onions- all atop of delicious creamy mashed potatoes. It’s definitely a good stick to your ribs meal, making it great as a high calorie muscle building post workout meal. Bulking up has never tasted so good.

This recipe can feed a hungry family of 4, or 2 high appetite intermittent fasters.

Check it out.

You will need:img_4965

   For the beef gravy:

  • 12 oz grass fed beef
  • 2.5 cups beef stock
  • 2 tbsp butter
  • 1/4 cup sorghum flour
  • 1/4 onion diced
  • 3-4 garlic cloves (I like my stuff garlic heavy)
  • Pink or sea salt to taste
  • Pepper to taste

   For the Potatoes:

  • 6 medium sized potatoes
  • 2 tbsp butter
  • 1/2 cup plain nonfat greek yogurt
  • 1/2 cup milk
  • Pink or sea salt to taste
  • Pepper to taste


  1. First we need to get the potatoes started. This can be done a couple ways, either peel and boil or bake em up. I baked mine but either way works. To bake, preheat oven to 450F, scrub potatoes and put into oven for about 45 minutes.
  2. While potatoes cook, heat a stock pot over medium high heat and spray with cooking spray. Add beef and brown.
  3. Dice onions and garlic and add to the browned beef.
  4. Add butter, beef stock, salt and pepper.
  5. Kick heat up to high and bring to a boil.
  6. After 15 minutes of boiling, remove from heat and slowly add sorghum flour, stirring as you go. Cover pot and set to side until potatoes are cooked.
  7. When potatoes are cooked, remove from heat. If boiled, place into bowl and mash together with butter, plain greek yogurt, and milk. Add salt and pepper to taste. Mash and mix well. If baked, carefully slice potatoes lengthwise and scoop insides into a bowl (they are HOT! Let cool for a bit beforehand). Add remaining potato ingredients. Mash and mix.
  8. Spoon out 1/4 mashed potatoes onto plate and push a hole in the middle. Fill with 1/4 of the beef gravy and let cool for a few mins.
  9. Enjoy :)

Step by step with pics:


We’ll start with our mashed potatoes. These can be made in a few ways, but today I’m going to show you how I did them. Preheat oven to 450F. Scrub potatoes and cook on top rack.


While potatoes cook, brown beef in stock pot over medium high heat.


Dice a quarter of an onion and 4 cloves of garlic and add to beef.


Next, add 2 tbsp of butter, 2 1/2 cups of beef stock, and salt and pepper to taste. Give it a good mix and kick up the heat to high to bring to a boil. Let cook for about 15 minutes so all of the delicious flavors cook together and garlic and onion soften. Remove from heat.


Next, slowly add 1/4 cup of sorghum flour stirring as you go. This will make it nice and thick. Once flour is good and mixed in, cover pot while potatoes finish.


When potatoes are cooked, remove from oven and let them cool for a bit. Be careful because they are HOT. Cut potatoes lengthwise and scoop out insides into a big bowl.


Add salt and pepper, 2 tbsp of butter, 1/2 cup of plain greek yogurt, and 1/2 cup of milk to potatoes. Mash and mix well.


Spoon 1/4 of the mashed potatoes onto a plate, pushing a nice big pocket in the center.


Fill pocket with hamburger gravy which by now will be nice and thick. Enjoy :) You won’t be disappointed!

Calories and Macros:

Serving size: 1/4 recipe

Calories: 543

Protein: 33

Carbs: 52.5

Fat: 22.5

Train hard and eat big!


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