Beef lasagna
The ultimate family dish, tuned for bulking: layers of pasta, ground beef and a light semi-skimmed béchamel — high in protein and easy to batch-cook.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle12 lasagna sheets
- check_circle500 g lean ground beef 5%
- check_circle400 g crushed tomatoes
- check_circle500 ml semi-skimmed milk
- check_circle30 g flour
- check_circle20 g butter
- check_circle80 g grated mozzarella
- check_circle1 onion, 2 cloves garlic
- check_circleOregano, salt, pepper
Method
- 1Sauté the onion, garlic and beef, add the tomatoes and oregano, and simmer for 15 minutes.
- 2Make a béchamel: melt the butter, whisk in the flour then the milk.
- 3Layer lasagna sheets, meat sauce and béchamel in a dish.
- 4Finish with béchamel and grated mozzarella.
- 5Bake at 190 °C for 30 minutes until golden.
The most protein-rich family dish in the repertoire
Lasagna has a reputation as a heavy dish — unfairly, when made at home with the right ingredients. This version shows 49 g of protein, 83 g of carbs and 'only' 19 g of fat for 704 kcal per serving: it is the most protein-rich dish in the catalogue, perfect for bulking. Lean beef, semi-skimmed béchamel and measured mozzarella make the difference.
Lightening it without ruining it
The levers are clear: 5%-fat beef, a semi-skimmed béchamel (instead of cream and lots of butter), and measured mozzarella rather than an avalanche of cheese. For cutting, reduce the lasagna sheets and mozzarella and load the sauce with vegetables. The protein density stays high regardless.
The ideal batch-cooking dish
Lasagna takes time but is made for four and reheats perfectly: cook once, eat for several days. It freezes very well in individual portions. Assembly tip: alternate bolognese, sheets and béchamel finishing with béchamel and mozzarella, and let it rest 10 minutes after baking for clean slices.
The sheets: classic, whole-wheat or vegetable
The lasagna sheets are the dish's main carb source, and you have a choice. Whole-wheat versions add fibre and a lower glycaemic index, without changing the preparation. For a lighter cutting version, replace part of the sheets with thin slices of grilled zucchini or eggplant: you cut carbs noticeably while keeping the dish's structure.
These 'vegetable lasagnas' are not just a diet trick: they lighten the dish, add micronutrients and volume, and suit low-gluten diets. The protein-rich bolognese and the béchamel stay the stars; the vegetables simply replace part of the starch. One dish, two profiles depending on your goal of the moment.
What to pair it with
To vary protein-rich beef bakes and stews, these recipes extend the idea.
Key takeaways
- 49 g protein per serving: the most protein-rich dish in the catalogue, ideal for bulking.
- 5% beef + semi-skimmed béchamel = successful "lighter" lasagna.
- Made for 4, reheats and freezes: perfect for batch cooking.
- Let it rest 10 min after baking for clean slices.
Frequently asked questions
Is lasagna compatible with training?
Absolutely, especially when bulking: with lean beef and a lighter béchamel, it provides plenty of protein and carbs. It is a dense, filling dish, best kept for days when the calories are welcome.
How do you make a lighter béchamel?
Use semi-skimmed milk, reduce the butter and thicken with a little flour (or cornstarch) rather than cream. A touch of nutmeg gives the characteristic taste. You get a creamy béchamel for far fewer calories.
Can you freeze lasagna?
Yes, very well, cooked or uncooked. Cut it into individual portions once cooled, freeze for up to 3 months, and reheat in the oven (covered so it doesn't dry out) or microwave. It is an excellent make-ahead dish.
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