Recipes
There's nothing complicated or difficult about this recipe. Let's build some muscle in the kitchen!
Preparation time: 25 minutes
Servings: 1
Nutritional values:
- Calories: 613 kcal
- Carbohydrates: 18 g
- Protein: 74 g
- Fat: 27 g
Ingredients:
- 150 grams of turkey mince with 1% fat content
- 3 whole eggs
- 6 egg whites
- ¼ cup mashed avocado
- ¼ cup sun-dried tomatoes
Preparation:
- Fry the turkey mince in a frying pan over a medium heat. Once cooked, pour off any excess liquid and transfer the mince to a bowl.
- Mix the whole eggs with the egg whites and add the eggs to the pan.
- While the egg is frying, mix the sun-dried tomatoes with the mince. Minced meat.
- Add the mince and tomato mixture to one half of the egg as soon as it is firm enough to turn.
- Flip one side of the omelette over the mince mixture and cook for a further 3 minutes before turning the omelette over. Fry until the egg has set.
- Transfer the omelette to a plate and pour the acocado puree over it.
A burger tailored to a high protein and calorie intake for maximum growth.
Preparation time: 25 minutes
Servings: 2
Nutritional values:
- Calories: 828 kcal
- Carbohydrates: 24 g
- Protein: 77 g
- Fat: 47 g
Ingredients:
- 700 grams of lean minced beef
- 1 egg
- 1 teaspoon garlic powder
- 1 teaspoon cayenne pepper
- 1 teaspoon of ground black pepper
- 1 avocado
- 2 tablespoons lime juice
- 2 whole wheat hamburger buns
- 1 teaspoon coriander
- 1 pinch sea salt
- 30 grams reduced-fat grated cheddar or other reduced-fat grated cheese
- 4 thick, large tomato slices (1 to 1.5 centimeters thick)
- 4 thinly sliced red onions
- 30 grams of prosciutto
Preparation:
- Beat the egg and mix it with the lean minced meat. Although optional, the egg helps the patty to fry more evenly and better and adds an extra 6 grams of protein.
- Form the meat into four equal-sized burger patties that are not much thicker than one centimeter. Since the meat is lean, it should cook quickly and evenly to stay juicy.
- Mash the avocado with a pinch of salt, some red and black pepper, a dash of lime juice and some coriander until the desired consistency of avocado sauce is achieved.
- Place the burgers in a frying pan over a medium heat and season with salt and pepper. Insider tip: Use a finger to make a dent in each burger. This will allow the patties to cook more evenly and stay flat.
- Turn the patties once they are cooked on one side and sprinkle with the grated cheese. Add water to the pan and cover with a lid. This will create some steam to melt the cheese.
- Place two burger patties on a hamburger bun and garnish with tomato slices and the avocado paste. Add baked prosciutto and red onions as desired.
Weekday mornings when you're struggling to start the day are not the time for a hearty breakfast. If you've neglected the first meal of the day and are tired of drinking a protein shake on the go, these delicious blueberry muffins will be your best savior of the morning.
Preparation time: 40 minutes
Servings: 6
Nutritional values:
- Calories: 351 kcal
- Carbohydrates: 28 g
- Protein: 14 g
- Fat: 20 g
Ingredients:
- ½ cup vegetable oil
- ½ cup unsweetened apple puree
- 2 whole eggs
- ½ cup vanilla-flavored whey protein powder
- ¼ tablespoon cinnamon
- 1½ cups whole wheat flour
- ½ teaspoon baking powder
- ½ teaspoon baking soda
- ⅔ cup blueberries
Preparation:
- Preheat the oven to 180 degrees.
- Line a muffin tray with muffin cups or use cooking spray to grease the muffin tray.
- Mix all the wet ingredients in one bowl and all the dry ingredients in another.
- Mix the dry and wet ingredients until you have an even batter.
- Fold in the blueberries.
- Spread the batter evenly into the muffin tins.
- Bake the muffins for 20 to 25 minutes or until they are brown and a toothpick inserted into the center comes out clean.
This recipe is the perfect combination of protein, carbohydrates and flavor. Do you need a meal with a high nutrient density? Then you've come to the right place.
- Calories: 170 kcal
- Carbohydrates: 10 grams
- Protein: 21 grams
- Fat: 5 grams
Preparation time: 35 minutes
Servings: 4
Ingredients
- 240 grams tuna
- 50 grams of tomato sauce
- ½ cup low-fat grated cheese
- 1 ½ cups diced red potatoes
- 1 tablespoon red chili flakes
- 1 tablespoon Italian seasoning
Preparation
- Slice the potato to sauté briefly for 10 to 20 seconds in a Teflon pan sprayed with cooking spray.
- Spray a baking dish with cooking spray. Preheat the oven to 200 degrees.
- Spread some of the tomato sauce on the bottom of the baking dish and then add a layer of potatoes, tuna, spices, chili flakes and low-fat cheese.
- Repeat with another layer of tomato sauce, potatoes and tuna and sprinkle with low-fat cheese.
- Bake in the oven for 25 minutes until a nice golden brown color develops.
https://www.bodybuilding.com/recipes/dtp-tuna-potato-melt-recipe
Quinoa is hearty and contains more protein than most other grains. It's also high in fiber - a necessary nutrient for long-term health.
- Calories: 348 kcal
- Carbohydrates: 17 grams
- Protein: 46 grams
- Fat: 11 grams
Preparation time: 25 min
Servings: 4
Ingredients
- 1 cup cooked quinoa
- 2 cups chicken stock
- 2 tablespoons olive oil
- 1 teaspoon pureed garlic
- 1 whole onion, sliced
- 2 pieces chicken breast, cut into strips
- 1 whole sliced zucchini
- 1 diced green bell pepper
- 2 stalks of celery, sliced
- 1 tablespoon onion flakes
Preparation
- In a large pot, bring quinoa and chicken broth to a boil over medium heat.
- Reduce the heat and simmer the quinoa for 12 minutes until it is fluffy and the chicken stock has been absorbed.
- Heat a tablespoon of olive oil in a large frying pan and add the garlic, onion, zucchini, bell pepper and celery.
- Fry for 2 to 3 minutes, or until the ingredients have softened and remove the vegetable mixture from the pan.
- Heat the second tablespoon of olive oil in the pan and add the chicken breast. Fry for 5 to 8 minutes, stirring occasionally.
- Return the vegetables to the pan and add the onion flakes and seasoning of your choice.
- Cook for a further 1 to 2 minutes to allow the flavors to develop.
Source: https://www.bodybuilding.com/recipes/quinoa-with-chicken
