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Tri-step recovery chilli

Treat yourself to a three-step triathlete chilli, for boosting recovery and filling your belly.

One of the most filling post-workout meals you can cook is a big ol’ chilli con carne. Ollie Matthews, a performance nutritionist, triathlon coach and Protein Dynamix ambassador, wholeheartedly agrees and has kindly given us his own recipe that he recommends any of his triathletes whip up after a session.

As long as you choose lean mince and portion the rice properly, this chilli hits all necessary macronutrient pillars, has plenty of anti-oxidants, and can be batch cooked and saved for later. If you’re not feeling rice, or it sits too heavy on your stomach after you’ve trained, switch it up for unsalted corn tortilla nachos.


(serves 4)

  • 800g lean beef mince
  • 1 red onion
  • 1 tbsp coconut oil
  • 1 tin chopped tomatoes
  • 1 tin red kidney beans
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp chilli flakes
  • 30g 85% Green & Black’s dark chocolate
  • 240g white basmati rice (uncooked)


  1. Start by slicing the onion and browning it over a medium-to-high heat in a pan with the mince (use either tablespoon of coconut oil or olive oil to cook in). Season with salt and pepper to taste.
  2. Add the chopped tomatoes and kidney beans, along with cumin, paprika and chilli flakes. If you want it spicier, add more chilli – if not, ramp up the paprika. Leave to simmer on a medium-to-low heat for 20 minutes, then add the chocolate.
  3. Wash the rice first using boiling water, then put it into cold water to boil from scratch. Cook for 20 minutes, then rinse with boiling water to get rid of the starch. Serve the chilli hot on top of the rice.

Nutritional info per serving

Calories: 556

Protein: 53g

Fat: 13g

Carbs: 55g

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Looking for more great recovery meals? Try Ollie's chicken recovery tray recipe or super oats recipe 

The expert – Ollie Matthews


T: @OJayPT

I: @ojay1986


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