Cooking is black magic to you? Or maybe you cook a little, but lack ideas for meals that are packed with protein, yet quick and easy to prepare and taste good? In this article I’ll share some of my favorite hot meals that I often make while on weight cycles. They are great for satisfying hunger during breakneck training plans. And of course due to the high protein content they stimulate muscles to work and grow, and that’s what counts!
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A diet for mass – you will quickly master its secrets on your own!
When I was learning how to cook according to bodybuilding nutrition rules, I was relying on ready-made, heard and read recipes. With time I also started to “mix it up at the pots” and created my own recipes, which fully satisfy requirements of my palate. I based on the general rules of mass gain diet, changing only the proportions of individual ingredients, depending on the needs of my own body.
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The following recipes for muscle mass are based on simple ingredients that can be found in every grocery store. The dishes are easy and quick to prepare, which will probably please anyone who has little time or is not very good with cooking.
Weight Watchers Diet – recipes for 3 quick and versatile hot dishes
1. chicken meatballs in spinach sauce
I love spinach, so I often include it in my culinary creations, including pastes, stuffings, salads, smoothies. Meatballs of ground turkey or chicken in spinach sauce is an example of a mass dish, which often appears on my plate. I serve them with wholemeal pasta or rice. I also serve it with some spicy side dishes, such as leek and horseradish salad.
- approx. 400 g minced chicken meat
- 1 egg
- half a cup of bran or wholemeal flour
- salt, herbal pepper, black pepper, marjoram, dried garlic and dill, oregano
- packet of fresh or frozen spinach
- approx. 200 g Greek yoghurt
- lemon juice
- salt, pepper, dried garlic, herbes de Provence
Add the egg, diced and fried onion, a few tablespoons of bran or wholemeal flour and spices to the meat. Mix well to a homogeneous mass, then form small balls. Put the meatballs in boiling water and cook for about 10 minutes over a low heat. Now it’s time for the sauce – simmer the spinach for a few minutes, add lemon juice, salt and spices. At the end add yogurt and mix thoroughly, season to taste. In a pot with sauce place meatballs and simmer the dish for a few more minutes.
Spicy fish with tomatoes and peppers
Fish has recently become king on my table. They satisfy hunger well and, if prepared with interesting additions, taste delicious. They fit perfectly into a diet for weight gain, because they are a great source of complete protein. In this recipe I usually use frozen pollock, cod or hake. I usually eat this dish with brown rice or basmati rice.
- approx. 300 g of pollock, cod or hake
- canned sliced tomatoes in brine
- small tin of tomato paste
- 1 large pepper
- 1 onion, chives optional
- chilli pepper, sweet paprika, salt, curry powder, oregano, basil, lemon juice, pinch of sugar to taste
Thaw the fish thoroughly, drain off the water. Drizzle with lemon juice and sprinkle with basil, coat in flour and fry in a little olive oil. Remove the fish from the pan. Then fry the onion cut into feathers and the pepper cut into strips. Add tomatoes and some tomato paste, stir, add spices, not forgetting sweet paprika and chilli. Stir again, simmer the sauce for a few minutes. Finally, add the fish to the sauce and stir gently.
3. spicy chicken legs with honey
The sweet and spicy flavor has become a permanent part of my favorite culinary tastes, so I often combine these two chords. Although, due to the high amount of protein, recipes for muscle mass are usually based on chicken breast, you might as well indulge in thighs from time to time. I encourage you to try the following recipe:
- 6 chicken legs (drumsticks)
- 2-3 tbsp honey
- 2 Tbsp mustard
- 1 Tbsp apple cider vinegar or wine vinegar
- 1 Tbsp olive oil or oil
- chili pepper, pepper, sweet paprika, salt
- Granulated garlic, oregano, thyme
Prepare a marinade of olive oil, vinegar, honey, mustard and spices, mixing the ingredients thoroughly. Clean the chicken legs and rub thoroughly with the marinade. Wait for some time (at least one or two hours). Place the legs in an ovenproof dish or on a baking tray and bake for about an hour in an oven preheated to 180 degrees. During roasting, try to turn the meat over two times and water it with the remaining marinade. This dish tastes great with roasted vegetables (e.g. potatoes, peppers, broccoli, carrots, zucchini) or rice.
Read also: What to eat after weight training