Stan Efferding is known for promoting his "Monster Mash" meal, a staple in his Vertical Diet. The Monster Mash typically consists of ground beef, white rice, and chicken stock, designed to be nutrient-dense and easily digestible, particularly useful for bodybuilders or those engaging in high-intensity physical activities.

Here’s a simple guide on how to make it:

Ingredients:

1 lb of ground beef (preferably 90/10 lean to fat ratio for less grease)

2 cups of white rice

2-3 cups of chicken or beef broth (adjust based on your preference for consistency)

Salt and other seasonings (like garlic powder) to taste

Cooking the Rice:

Cook the white rice according to the package instructions, but use broth instead of water for extra flavor. This can be done in a rice cooker or on the stove.

Browning the Ground Beef:

While the rice is cooking, heat a skillet over medium-high heat. Add the ground beef, breaking it up into small pieces.

Cook until fully browned and then drain any excess fat.

Mixing it Together:

Combine the cooked rice and browned ground beef in a large pot or bowl.

Add additional broth if the mixture is too dry or if you prefer a softer consistency.

Season with salt and other seasonings to taste.

Serving:

Serve hot. You can also add vegetables like spinach or peppers for extra nutrients.

This meal is popular for its simplicity, digestibility, and high nutritional value, making it a favorite among athletes looking to optimize performance and recovery.