17 High Protein Meal Prep Ideas for Optimal Muscle Gain

High Protein Meal Prep for Muscle Gain is your go-to guide for packing flavor and nutrition into your weekly meals. With easy-to-follow recipes and tips, you’ll be fueling your workouts and supporting your muscle-building goals without the hassle. Get ready to enjoy tasty, protein-rich dishes that keep you motivated and on track with your fitness journey!

Chickpea and Avocado Salad

This Chickpea and Avocado Salad is a fantastic choice for anyone looking to boost their protein intake while enjoying a fresh and tasty meal. The combination of chickpeas and avocado not only provides a good amount of protein but also healthy fats, making it perfect for muscle gain.

The salad features vibrant colors and textures, with creamy avocado, crunchy cucumbers, and sweet cherry tomatoes. It’s not just visually appealing; it’s packed with nutrients that support your fitness goals.

Making this salad is super easy. You can whip it up in no time, making it ideal for meal prep. Just toss the ingredients together, and you have a delicious dish ready to go!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, diced avocado, cherry tomatoes, cucumber, red onion, and cilantro.
2. Drizzle the lime juice over the salad and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve immediately or store in the fridge for up to 2 days for meal prep.

Greek Yogurt Parfait with Berries

The Greek Yogurt Parfait with Berries is a delightful and nutritious option for anyone looking to boost their protein intake. This parfait is layered with creamy Greek yogurt, fresh berries, and crunchy granola, making it a perfect snack or breakfast choice. The vibrant colors of the strawberries, blueberries, and raspberries not only make it visually appealing but also pack a punch of vitamins and antioxidants.

Greek yogurt is an excellent source of protein, which is essential for muscle gain. It helps repair and build muscles after workouts. The combination of berries adds natural sweetness and fiber, while granola provides a satisfying crunch. You can easily customize this parfait by switching up the fruits or adding nuts for extra texture.

Making this parfait is simple and quick. Just layer the ingredients in a glass, and you’re ready to enjoy a healthy meal prep option that tastes great and supports your fitness goals!

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 1 tablespoon honey (optional)
• Fresh mint leaves for garnish

Instructions

1. Prepare the Berries: Wash the mixed berries thoroughly. Slice the strawberries if they are large.
2. Layer the Ingredients: In a glass, start with a layer of Greek yogurt, followed by a layer of mixed berries, and then a layer of granola.
3. Repeat Layers: Continue layering until the glass is filled, finishing with a layer of berries on top.
4. Add Sweetness: Drizzle honey over the top if desired.
5. Garnish: Add fresh mint leaves for a pop of color and freshness.
6. Serve: Enjoy immediately or refrigerate for a quick grab-and-go meal prep option!

Salmon and Asparagus Sheet Pan Dinner

This Salmon and Asparagus Sheet Pan Dinner is a fantastic option for those looking to boost their protein intake while keeping meal prep simple. The vibrant colors of the fresh asparagus and the rich pink of the salmon make this dish not only healthy but visually appealing too. Plus, it’s all cooked on one pan, which means less cleanup!

Salmon is packed with protein and omega-3 fatty acids, making it a great choice for muscle gain. Asparagus adds fiber and essential vitamins, complementing the meal perfectly. The lemon slices on top not only enhance the flavor but also add a refreshing touch.

To prepare this dish, start by preheating your oven. Place the salmon fillet on a sheet pan, surround it with fresh asparagus, and drizzle everything with olive oil. Season with salt, pepper, and fresh herbs like dill or parsley. Bake until the salmon is flaky and the asparagus is tender-crisp.

This meal is perfect for meal prep. You can easily store leftovers in the fridge and reheat them for a quick lunch or dinner. Enjoy this delicious, high-protein meal that supports your fitness goals!

Ingredients

• 1 lb salmon fillet
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh dill or parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a sheet pan and arrange the asparagus around it.
3. Drizzle olive oil over the salmon and asparagus, then season with salt and pepper.
4. Top the salmon with lemon slices and sprinkle with fresh herbs.
5. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve warm and enjoy your healthy meal!

Beef and Broccoli Stir-Fry

Beef and broccoli stir-fry is a classic dish that packs a punch of flavor and nutrition. This meal is not only delicious but also loaded with protein, making it perfect for muscle gain. The vibrant colors of the broccoli and bell peppers add a fresh touch, while the tender beef provides the hearty base.

This dish is quick to prepare, making it ideal for meal prep. You can whip it up in under 30 minutes, which is great for busy days. Plus, it’s versatile! You can swap in different vegetables or adjust the sauce to suit your taste.

To make this dish, you’ll need some simple ingredients. Gather beef, broccoli, bell peppers, soy sauce, garlic, and ginger. These ingredients come together to create a satisfying meal that you can enjoy any time of the week.

Ingredients

• 1 pound beef (sirloin or flank steak), sliced thinly
• 2 cups broccoli florets
• 1 cup bell peppers (red and yellow), sliced
• 3 tablespoons soy sauce
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons vegetable oil
• Salt and pepper to taste

Instructions

1. Heat the vegetable oil in a large pan over medium-high heat.
2. Add the sliced beef and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. In the same pan, add garlic and ginger. Sauté for about 30 seconds until fragrant.
4. Add the broccoli and bell peppers. Stir-fry for about 5 minutes until the vegetables are tender-crisp.
5. Return the beef to the pan and pour in the soy sauce. Stir everything together and cook for an additional 2 minutes.
6. Season with salt and pepper to taste. Serve hot over rice or noodles.

Turkey and Spinach Stuffed Peppers

Turkey and spinach stuffed peppers are a fantastic choice for anyone looking to boost their protein intake while enjoying a delicious meal. These colorful peppers are not only visually appealing but also packed with nutrients. The combination of lean turkey and fresh spinach creates a filling dish that supports muscle gain.

To make these stuffed peppers, you’ll need bell peppers, ground turkey, fresh spinach, garlic, onion, and some spices. The peppers serve as a perfect vessel for the savory filling, making each bite satisfying.

Start by cooking the turkey with chopped onions and garlic until browned. Then, mix in the spinach until wilted. Season with your favorite spices for extra flavor. Once the filling is ready, scoop it into halved bell peppers and top with a sprinkle of cheese if you like. Bake until the peppers are tender and the cheese is melted.

This meal prep option is great for busy days. You can prepare several servings at once and store them in the fridge for quick lunches or dinners. Enjoy these stuffed peppers warm or cold, and feel good knowing you’re fueling your body with high-quality protein!

Ingredients

• 4 bell peppers (any color)
• 1 pound ground turkey
• 2 cups fresh spinach
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the bell peppers in half and remove the seeds.
3. In a skillet, cook the ground turkey over medium heat until browned. Add the chopped onion and garlic, cooking until softened.
4. Stir in the spinach and cook until wilted. Season with Italian seasoning, salt, and pepper.
5. Fill each pepper half with the turkey and spinach mixture. Top with cheese if desired.
6. Place the stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes, then remove the foil and bake for an additional 10 minutes until the peppers are tender.
7. Let cool slightly before serving. Enjoy!

Egg Muffins with Veggies

Egg muffins are a fantastic choice for anyone looking to boost their protein intake while keeping meals simple and delicious. These little bites are packed with nutrients and flavor, making them perfect for meal prep. You can easily customize them with your favorite veggies, ensuring you get a variety of nutrients in each bite.

The image shows a tray of colorful egg muffins filled with vibrant vegetables like bell peppers and spinach. They are baked to perfection, with a fluffy texture that makes them enjoyable for breakfast, lunch, or even a snack. These muffins are not only visually appealing but also a great way to fuel your body with protein and essential vitamins.

Making egg muffins is straightforward. You can whip up a batch in no time, and they store well in the fridge, making them a convenient option for busy days. Just grab one or two, and you’re good to go!

Chicken and Quinoa Power Bowl

The Chicken and Quinoa Power Bowl is a fantastic meal prep option for anyone looking to boost their protein intake while enjoying a colorful and nutritious dish. This bowl is filled with grilled chicken, fluffy quinoa, and a variety of fresh vegetables. It’s not just tasty; it’s also packed with nutrients that help support muscle gain.

In the image, you can see the vibrant colors of cherry tomatoes, fresh greens, and grilled chicken, all beautifully arranged. The quinoa adds a nice texture and is a great source of protein and fiber. This meal is perfect for lunch or dinner and can be made in advance for easy meal prep throughout the week.

To make this power bowl, you’ll need some simple ingredients and a few easy steps. It’s a great way to ensure you’re fueling your body with the right nutrients.

Lentil and Sweet Potato Stew

This Lentil and Sweet Potato Stew is a fantastic option for anyone looking to boost their protein intake while enjoying a hearty meal. The combination of lentils and sweet potatoes creates a deliciously comforting dish that’s perfect for meal prep. Lentils are packed with protein and fiber, making them a great choice for muscle gain. Sweet potatoes add natural sweetness and are rich in vitamins.

The stew is easy to make and can be stored in the fridge for several days. You can enjoy it on its own or pair it with some whole grain bread for a complete meal. Plus, it’s super versatile! Feel free to add in your favorite veggies or spices to make it your own.

Ingredients

• 1 cup dried lentils (green or brown)
• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sautéing until soft.
2. Add diced sweet potatoes and cook for about 5 minutes, stirring occasionally.
3. Stir in lentils, diced tomatoes, vegetable broth, cumin, and paprika. Bring to a boil.
4. Reduce heat and let it simmer for about 25-30 minutes, or until lentils and sweet potatoes are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Protein-Packed Overnight Oats

Overnight oats are a fantastic way to kickstart your day with a protein boost. They’re simple to prepare and can be customized to fit your taste. The image shows a beautiful jar filled with creamy oats, topped with fresh fruits and nuts. This not only looks appealing but also packs a punch in terms of nutrition.

To make protein-packed overnight oats, you can use rolled oats as the base. Combine them with Greek yogurt or protein powder for that extra protein kick. The fruits on top, like blueberries and strawberries, add natural sweetness and vitamins. Nuts provide healthy fats and crunch, making each bite satisfying.

These oats are perfect for meal prep. Just make a few jars at once, and you’ll have breakfast ready for several days. Plus, they’re portable, so you can take them on the go. Enjoy them cold or warm them up for a cozy breakfast.

Cottage Cheese and Pineapple Bowl

The Cottage Cheese and Pineapple Bowl is a fantastic choice for anyone looking to boost their protein intake while enjoying a refreshing snack. This simple dish combines creamy cottage cheese with sweet pineapple chunks, making it both nutritious and delicious.

Cottage cheese is packed with protein, which is essential for muscle gain. It helps repair and build muscle tissues after workouts. Pineapple adds a burst of flavor and natural sweetness, along with vitamins and minerals that support overall health.

This bowl is not only easy to prepare but also perfect for meal prep. You can make several servings in advance and store them in the fridge for quick snacks or post-workout meals. Just grab a bowl, and you’re ready to go!

Ingredients

• 1 cup cottage cheese
• 1 cup fresh pineapple, diced
• 1 tablespoon honey (optional)
• 1 tablespoon chia seeds (optional)
• Mint leaves for garnish (optional)

Instructions

1. In a bowl, add the cottage cheese and mix until smooth.
2. Top with diced pineapple.
3. If desired, drizzle honey over the pineapple for extra sweetness.
4. Sprinkle chia seeds on top for added nutrition.
5. Garnish with mint leaves for a fresh touch.
6. Serve immediately or store in the fridge for later.

Nut and Seed Energy Bites

Nut and seed energy bites are a fantastic snack for anyone looking to boost their protein intake. These little balls of goodness are packed with healthy fats, fiber, and protein, making them perfect for muscle gain. They’re easy to prepare and are great for on-the-go snacking.

In the image, you can see a plate filled with these energy bites, showcasing their round shape and the variety of nuts and seeds sprinkled around. Each bite is not only nutritious but also visually appealing, making them a delightful addition to your meal prep.

To make these energy bites, you’ll need a few simple ingredients that you probably already have in your pantry. They’re versatile, so feel free to mix and match your favorite nuts and seeds!

Ingredients

• 1 cup rolled oats
• 1/2 cup nut butter (like almond or peanut butter)
• 1/4 cup honey or maple syrup
• 1/2 cup mixed nuts (chopped)
• 1/4 cup seeds (like chia or pumpkin seeds)
• 1/4 cup mini chocolate chips (optional)
• 1 teaspoon vanilla extract

Instructions

1. Mix Ingredients: In a large bowl, combine rolled oats, nut butter, honey, and vanilla extract. Stir until well combined.
2. Add Nuts and Seeds: Fold in the chopped nuts, seeds, and chocolate chips if using. Mix until everything is evenly distributed.
3. Form Bites: Using your hands, roll the mixture into small balls, about 1 inch in diameter.
4. Chill: Place the energy bites on a baking sheet lined with parchment paper. Refrigerate for at least 30 minutes to firm up.
5. Store: Once chilled, transfer the bites to an airtight container. They can be stored in the fridge for up to a week.

Zucchini Noodles with Pesto and Chicken

Zucchini noodles, often called “zoodles,” are a fantastic low-carb alternative to traditional pasta. They soak up flavors beautifully and pair perfectly with a rich pesto sauce. In this dish, grilled chicken adds a hearty protein boost, making it ideal for muscle gain.

The vibrant green of the pesto contrasts nicely with the golden chicken, creating a visually appealing meal. This dish is not just about looks; it’s packed with nutrients. Zucchini is low in calories but high in vitamins, while chicken provides the protein needed for muscle repair and growth.

To make this meal, you’ll need a few simple ingredients. The combination of fresh basil in the pesto and the grilled chicken creates a delightful taste that keeps you coming back for more. Plus, it’s quick to prepare, making it perfect for meal prep.

Ingredients

• 2 medium zucchinis
• 2 chicken breasts
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 1/4 cup olive oil
• 2 cloves garlic
• Salt and pepper to taste

Instructions

1. Spiralize the zucchinis to create noodles. Set aside.
2. In a food processor, combine basil, pine nuts, Parmesan, garlic, salt, and pepper. Pulse until finely chopped. With the processor running, slowly add olive oil until smooth.
3. Season the chicken breasts with salt and pepper. Grill them over medium heat for about 6-7 minutes on each side, or until cooked through.
4. In a large skillet, lightly sauté the zucchini noodles for 2-3 minutes until just tender.
5. Slice the grilled chicken and toss the zucchini noodles with pesto. Top with chicken slices and serve immediately.

Tofu Stir-Fry with Mixed Vegetables

This tofu stir-fry is a fantastic option for anyone looking to boost their protein intake while enjoying a colorful and nutritious meal. The vibrant mix of vegetables, including bell peppers and green beans, adds a delightful crunch and a variety of vitamins. Tofu is an excellent source of plant-based protein, making it perfect for muscle gain.

Cooking this dish is simple and quick, making it ideal for meal prep. You can whip it up in under 30 minutes, which is great for busy days. Plus, it’s versatile! Feel free to swap in your favorite veggies or add some spices to suit your taste.

Here’s how to make this delicious tofu stir-fry:

Ingredients

• 1 block (14 oz) firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup green beans, trimmed
• 2 carrots, sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons vegetable oil
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and marinate in soy sauce for about 10 minutes.
2. Heat the Oil: In a large pan or wok, heat vegetable oil over medium-high heat.
3. Cook the Tofu: Add the marinated tofu to the pan and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
4. Add Vegetables: In the same pan, add sesame oil, garlic, and ginger. Stir-fry for about 1 minute, then add the bell peppers, green beans, and carrots. Cook until tender, about 5 minutes.
5. Combine: Return the tofu to the pan, mix well, and season with salt and pepper. Cook for another 2 minutes to heat through.
6. Serve: Enjoy your stir-fry hot, either on its own or over rice or quinoa for a complete meal.

Buffalo Chicken Cauliflower Rice Bowl

This Buffalo Chicken Cauliflower Rice Bowl is a fantastic choice for anyone looking to boost their protein intake while enjoying a delicious meal. The combination of spicy buffalo chicken and fluffy cauliflower rice makes for a satisfying dish that’s perfect for meal prep. You can easily make a big batch and enjoy it throughout the week.

The vibrant colors in the bowl are not just appealing; they also represent the fresh ingredients used. The chicken is marinated in a zesty buffalo sauce, giving it a kick that pairs perfectly with the mild cauliflower rice. Topped with fresh veggies and a drizzle of ranch or blue cheese dressing, this bowl is a winner.

Meal prepping this dish is simple. Just cook the chicken, prepare the cauliflower rice, and assemble everything in bowls. Store them in the fridge, and you’ll have a healthy meal ready to go whenever you need it. This bowl is not only high in protein but also low in carbs, making it a great option for those watching their intake.

Ingredients

• 1 lb chicken breast, diced
• 1/2 cup buffalo sauce
• 1 head cauliflower, riced
• 1 tablespoon olive oil
• 1/2 cup black beans, rinsed
• 1/4 cup diced red onion
• 1/4 cup chopped green onions
• 1/4 cup diced tomatoes
• Ranch or blue cheese dressing for drizzling

Instructions

1. Marinate the Chicken: In a bowl, combine diced chicken and buffalo sauce. Let it marinate for at least 30 minutes.
2. Cook the Chicken: In a skillet over medium heat, cook the marinated chicken until fully cooked, about 7-10 minutes.
3. Prepare the Cauliflower Rice: In another skillet, heat olive oil over medium heat. Add riced cauliflower and sauté for about 5-7 minutes until tender.
4. Assemble the Bowl: In a bowl, layer the cauliflower rice, cooked chicken, black beans, red onion, green onions, and tomatoes.
5. Drizzle with Dressing: Finish with a drizzle of ranch or blue cheese dressing before serving.

Pork Tenderloin with Sweet Potato Mash

Pork tenderloin is a fantastic choice for a high-protein meal. It’s lean, flavorful, and easy to cook. Pairing it with sweet potato mash adds a nutritious twist. Sweet potatoes are packed with vitamins and provide a great source of carbohydrates, perfect for muscle gain.

In the image, you can see perfectly sliced pork tenderloin, showcasing its juicy texture. The sweet potato mash is creamy and vibrant, making the dish visually appealing. This combination not only looks good but also tastes amazing!

Cooking pork tenderloin is simple. You can season it with your favorite spices and roast it until it reaches the perfect internal temperature. The sweet potato mash can be made by boiling and mashing the potatoes with a bit of butter and seasoning. This meal is great for meal prep, as it stores well and reheats nicely.

Ingredients

• 1 pound pork tenderloin
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 large sweet potatoes
• 2 tablespoons butter
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. Rub the pork tenderloin with olive oil, garlic powder, paprika, salt, and pepper.
3. Place the tenderloin on a baking sheet and roast for about 25-30 minutes, or until the internal temperature reaches 145°F (63°C).
4. While the pork is cooking, peel and chop the sweet potatoes. Boil them in salted water until tender, about 15-20 minutes.
5. Drain the sweet potatoes and mash them with butter, salt, and pepper until smooth.
6. Once the pork is done, let it rest for a few minutes before slicing.
7. Serve the sliced pork with a generous scoop of sweet potato mash on the side.

Shrimp and Quinoa Salad

This Shrimp and Quinoa Salad is a fantastic choice for anyone looking to boost their protein intake while enjoying a delicious meal. The combination of tender shrimp and fluffy quinoa creates a satisfying dish that’s perfect for meal prep. Plus, it’s packed with nutrients!

The bright colors of the shrimp, fresh herbs, and zesty lemon make this salad visually appealing. It’s not just about looks, though. The flavors blend beautifully, making each bite a delight. The addition of lime and lemon adds a refreshing twist that complements the shrimp perfectly.

Making this salad is simple and quick. You can prepare it in advance, making it a great option for busy days. Just store it in the fridge, and you’ll have a healthy meal ready to go!

Ingredients

• 1 cup quinoa
• 2 cups water or broth
• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 teaspoon garlic, minced
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• Juice of 1 lime

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the liquid is absorbed. Fluff with a fork and set aside.
2. Sauté the Shrimp: In a skillet, heat olive oil over medium heat. Add garlic and sauté for about 30 seconds. Add the shrimp, paprika, salt, and pepper. Cook until the shrimp turn pink, about 3-4 minutes.
3. Combine Ingredients: In a large bowl, combine cooked quinoa, sautéed shrimp, cherry tomatoes, red onion, and parsley. Drizzle with lemon and lime juice, tossing gently to combine.
4. Serve: Enjoy immediately or refrigerate for later. This salad tastes even better after the flavors meld together!

Beef Chili with Beans

Beef chili with beans is a hearty meal that packs a protein punch, making it perfect for muscle gain. This dish is not only filling but also loaded with nutrients. The combination of beef and beans provides a great source of protein, essential for building and repairing muscles.

The image showcases a warm bowl of chili, rich in color and topped with shredded cheese and fresh cilantro. The vibrant reds and greens make it visually appealing, inviting you to dig in. This chili is perfect for meal prep, as it stores well and tastes even better the next day.

Making beef chili is straightforward. You can customize it by adding your favorite spices or veggies. It’s a versatile dish that can be enjoyed on its own or served with rice or cornbread.

Ingredients

• 1 pound ground beef
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, chopped
• 2 tablespoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 cup shredded cheese (optional)
• Fresh cilantro for garnish

Instructions

1. In a large pot, brown the ground beef over medium heat. Drain excess fat.
2. Add the chopped onion, garlic, and bell pepper. Cook until softened.
3. Stir in the chili powder, cumin, salt, and pepper. Cook for another minute.
4. Add the crushed tomatoes and both types of beans. Stir well.
5. Bring to a boil, then reduce heat and let simmer for about 30 minutes, stirring occasionally.
6. Serve hot, topped with shredded cheese and fresh cilantro if desired.