Big-batch recipe · All meat
Liver and onions, the weekly one
4 portions, about 30 g of protein in each. 15 minutes of hands-on work and 25 min of cooking.
Where it sits in the week
What this one is for
On the all meat track this is a Wednesday cook — the shorter mid-week top-up, which covers Thursday to Saturday. Cooked once, portioned hot, and eaten across the days that session covers — on the seven-day plan it turns up at Thursday dinner.
Two portions is about 60 g of protein — our own arithmetic on the figure above, not a separate measurement. Protein targets on this site are computed against goal weight or lean mass rather than scale weight, which is the whole of Real Fuel.
Part of the all meat meal plan, cooked in the two-session prep schedule.
What goes in
- 1.5 lb beef or lamb liver, sliced thin
- 3 onions, sliced
- 4 tbsp butter or beef fat
- Salt, pepper, a splash of vinegar at the end
How
- Soak the liver in milk or salted water for 30 minutes if the taste has put you off before. It genuinely helps.
- Cook the onions slowly in the fat for 20 minutes until sweet and brown. This is most of the dish.
- Liver dried, seasoned, 90 seconds a side in a very hot pan. Overcooked liver is grainy and it is why people say they hate liver.
- Onions back over the top, splash of vinegar, off the heat.
Keeping it: Fridge 3 days. This is the one dish here worth eating fresh — reheated liver is noticeably worse.
Nothing on this page is medical advice. It is a plan written for general strength training in healthy adults, and any condition or medication you are managing outranks it.
Doing it cheaper
Swaps that apply to this one
From the all meat track's budget version, filtered to the ingredient this recipe actually uses.
| Instead of | Use | Why it is worth it |
|---|---|---|
| Steak and ground beef | Chuck, shoulder, brisket point, pork shoulder | Long-cooked cheap cuts eat better than a mid-grade steak and cost a third as much. |
The prices behind these swaps, with sources, are in the protein-per-dollar table.
The rest of the all meat week
3 more big-batch recipes on this track, plus the seven-day plan they feed.