MeaningIn EveryMacro

Meal Prep

Tender Pot Roast

Name: Tender Pot Roast
Prep time: 15 min
Cook time: 30 min
Total time: 540 min
Yield: 4 servings
Cuisine: American
Ingredients: 3 lbs arm roast lean arm or chuck roast; visible fat trimmed, weighed raw after trimming; 1 tbsp olive oil for searing, optional; 1 tsp salt; 1 tsp black pepper; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp dried thyme; 1 tsp smoked paprika; 1 tbsp Worcestershire sauce; 3 cloves garlic minced; 1 onion sliced; 2 cups beef broth low sodium preferred; 1 tbsp balsamic vinegar; 1 tbsp cornstarch for thickening, optional, mixed with enough cold water to make a smooth slurry; 3 cups baby carrots; ½ tsp salt; ½ tsp black pepper; ½ tsp garlic powder; 2 lbs yukon gold potatoes peeled & cubed; 3 tbsp butter; ½ cup 2% milk or more as needed; ½ tsp salt; ½ tsp black pepper; 1 tbsp sour cream optional, for extra creaminess

I don’t say this lightly- but there is something borderline spiritual about coming home to the smell of a tender pot roast that's been simmering all day. You open the door and BAM- you're hit with waves of beefy, garlicky, herby goodness like a culinary freight train. It’s rich, it’s tender, and it's downright primal in the best way possible. And the best part? Each serving clocks in at 82.6g of protein, making this the kind of comfort food that actually works with your goals instead of against them.

Prep: 15 min
Cook: 30 min
Makes: 4 servings

826Calories

82.6gProtein

56.4gCarbs

28.5gFat

Prep Time: 15 mins
Cook Time: 30 mins
Down Time: 480 mins
Total Time: 540 mins

Servings

Ingredient unitsSwitch every measurable amount on this recipe.

Equipment

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Instructions

Prepare & Sear the Roast (Optional But Recommended)

Pat the arm roast dry with paper towels.

3 lb arm roast

In a small bowl, mix salt, pepper, garlic powder, onion powder, thyme, and smoked paprika.

1 tsp salt, 1 tsp black pepper, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp dried thyme, 1 tsp smoked paprika

Rub the seasoning blend all over the roast.

Heat the listed cooking olive oil in a large skillet over medium-high heat.

1 tbsp olive oil

Sear the roast for 2-3 minutes per side until browned (this locks in flavor).

Slow Cook the Pot Roast & Carrots

Place sliced onions and garlic at the bottom of the slow cooker.

3 cloves garlic, 1 onion

Place the roast on top of the onions.

Add Worcestershire sauce, beef broth, and balsamic vinegar.

1 tbsp Worcestershire sauce, 2 cup beef broth, 1 tbsp balsamic vinegar

Scatter carrot around the roast and season with salt, pepper, and garlic powder.

3 cup baby carrots, ½ tsp salt, ½ tsp black pepper, ½ tsp garlic powder

Cover and cook on LOW for 8-10 hours (or HIGH for 5-6 hours) until the roast is fork-tender.

Once done, remove the roast and carrots from the slow cooker.

Make the Mashed Potatoes

While the roast is cooking, boil cubed potatoes in salted water for 15-20 minutes until fork-tender.

2 lb yukon gold potatoes

Drain and mash with butter, milk, salt, and pepper until smooth.

3 tbsp butter, ½ cup 2% milk, ½ tsp salt, ½ tsp black pepper

Stir in sour cream for extra creaminess (optional).

1 tbsp sour cream

Make the Gravy (Optional)

Strain the cooking liquid from the slow cooker into a saucepan.

Bring to a simmer over medium heat.

Mix the listed cornstarch with enough cold water to make a smooth slurry.

1 tbsp cornstarch

Stir the slurry into the sauce and cook until thickened (2-3 minutes).

Assemble & Serve

Shred the pot roast with two forks.

Divide mashed potatoes into meal prep containers.

Add a portion of shredded beef and slow-cooked carrots.

Drizzle with gravy or serve on the side.

Nutrition

Per serving

Estimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.

Calories: 826 kcal
Carbohydrates: 56.4 g
Protein: 82.6 g
Fat: 28.5 g
Saturated Fat: 12.04 g
Polyunsaturated Fat: 1.61 g
Monounsaturated Fat: 11.03 g
Trans Fat: 1.09 g
Cholesterol: 248 mg
Sodium: 1,938 mg
Potassium: 2,665 mg
Fiber: 8.1 g
Sugar: 10.2 g
Added Sugar: 0.4 g
Vitamin A: 919 mcg RAE
Vitamin C: 61.69 mg
Vitamin D: 0.69 mcg
Calcium: 180 mg
Iron: 8.75 mg

Nutrition updated September 2026. We now calculate nutrition using our ingredient library, with USDA data, product labels, and documented estimates. Older Pinterest graphics and MyFitnessPal entries may show different numbers. Use the per-serving values above when tracking this recipe.

Brands, substitutions, and preparation can change these estimates.

View ingredient standards & nutrition methods

Estimated ingredient cost

$10.41 per serving · $41.63 for this batch

Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.

Ingredient costs and assumptions

Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.

arm roast: $35.08
1,814.4 g purchased · Chuck roast used as a beef roast price proxy; specific cuts and trimming vary. Owner-approved conservative shopping/cost estimate: 75% remains after visible-fat trimming; actual yield varies. Nutrition uses the weighed trimmed amount without another 25% reduction.
Authored ingredient weight. Chuck roast used as a beef roast price proxy; specific cuts and trimming vary. Owner-approved conservative shopping/cost estimate: 75% remains after visible-fat trimming; actual yield varies. Nutrition uses the weighed trimmed amount without another 25% reduction.
Walmart: Choice Angus Beef Chuck Roast · Price checked 2026-09-21
olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.10
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
onion powder: $0.03
2.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.4 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
dried thyme: $0.10
1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (leaves) = 1 g; texture=leaves Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Thyme Leaves, 0.75 oz · Price checked 2026-09-21
smoked paprika: $0.09
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Four 2 oz jars; full multipack weight is 8 oz.
Walmart: (4 pack) Great Value Smoked Paprika, 2 oz · Price checked 2026-09-21
Worcestershire sauce: $0.05
17 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 17 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Worcestershire Sauce, 10 fl oz · Price checked 2026-09-21
garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
onion: $0.20
122.2 g purchased · Editorial purchase-yield estimate: 90% usable; includes discarded peel, shell, or core.
1 onion = 110 g; size=medium Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Yellow Onions, 3 lb Bag · Price checked 2026-09-21
beef broth: $0.76
478.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fl oz = 29.9 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Gluten-Free Beef Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
balsamic vinegar: $0.24
16 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Balsamic Vinegar of Modena, 8.45 fl oz · Price checked 2026-09-21
cornstarch: $0.03
8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 128 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Corn Starch, 16 oz · Price checked 2026-09-21
baby carrots: $1.12
384 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 128 g; cut=chopped Peeled baby carrots used as a reference for carrots; whole carrots may differ.
Walmart: Baby Peeled Carrots · Price checked 2026-09-21
salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
garlic powder: $0.02
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
yukon gold potatoes: $2.83
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Yellow Potatoes Whole Fresh, 3lb Bag · Price checked 2026-09-21
butter: $0.36
42.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
2% milk: $0.09
122.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 245 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value, 2% Reduced Fat Milk, Gallon · Price checked 2026-09-21
salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
sour cream: $0.05
12 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 12 g Representative product; brand and package size may differ.
Walmart: Great Value Original Sour Cream · Price checked 2026-09-21

Make it yoursRecipe notes & meal-prep tips

Macro breakdown

Protein82.6g41%
Carbs56.4g28%
Fat28.5g31%

Per serving · Share of calories from macros

Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.

Triple B's Meal Prep Notes

The gravy is worth keeping with the portioning plan rather than treating it as an afterthought. Shred the cooked beef, divide it across the mashed potatoes and carrots, then share the gravy between all four containers. It helps bring the meat and potatoes back together when reheated and keeps the last serving from being the dry one.

Start the roast early enough for its full slow-cooker window, then make the potatoes near the end rather than leaving finished mash waiting through the long cook. The recipe uses a lean arm or chuck roast, so trim and weigh it as directed and follow tenderness when judging the finish. Strain the cooking liquid before thickening the gravy if you want a smoother sauce. This is a substantial option in the slow-cooker meal collection.

For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the potatoes and gravy, turn the carrots, and separate larger pieces of beef during the pause. A little milk can loosen firm mashed potatoes, while water or broth can loosen thick gravy; add only what the serving needs. If you want a different use of slow-cooked meat in the next batch, browse the beef archive. This pot roast and potato serving is in the higher-calorie collection; the American-inspired recipes also offer different portions and cooking schedules.

Notes from your kitchen

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From the community

Triple B2025-12-14

★★★★★

I built this recipe because I saw a gap in the high protein meal prep space- no one had made a pot roast yet! I thought that was crazy- pot roast is the perfect "set it and forget it" comfort food that gets even better as time goes on. Paired with mashed potatoes & carrots- its unbeatable. Let me know if this changed your perspective on what can be meal prep!

Dawn2026-01-20

★★★★★

Never considered this. It's perfect!

Tender Pot Roast