Goal: Mass-building

When to Eat It: At lunch or dinner during a mass-gaining phase

Side dish: To ramp up the carbs for further mass-building, serve with a baked potato.


  • 3 medium onions, sliced thin
  • 2 green or red sweet bell peppers (or combination), cored, seeded and sliced thin
  • 1 cup thinly sliced mushrooms
  • 1 tsp garlic powder
  • Salt and pepper
  • 2 lbs extra-lean beef tenderloin (9% fat), sliced thin
  • 6 slices part-skim white American cheese (1 oz. each)
  • Nonstick cooking spray
  • 6 rolls


  1. In a large skillet coated with nonstick cooking spray, sauté onions, bell peppers and mushrooms over medium heat. Add garlic powder, salt and pepper to taste; stir to combine. Transfer mixture to a small bowl, cover and set aside.
  2. In the same skillet, pan-fry the sliced tenderloin until brown but not crispy. Add vegetable mixture back to skillet; mix well.
  3. Spoon meat-vegetable mixture atop a split roll and top with one slice of cheese.
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