If someone is at the stage of building muscles, mass diet should accompany him every day, not only on holidays. Self-composition of dishes for mass is nothing difficult. It is enough just to activate tastes and imagination and do some research among recipes and adjust them to your needs. However, if someone finds it hard to come up with dishes, here are some ideas. Here are interesting and easy to prepare meals for the masses, which refer to the great cuisines from around the world.
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Weight gain diet – build it yourself!
During the time when I became a bodybuilding enthusiast, I also became a true lover of cuisine. To this day I develop my passion for building muscles and passion for cooking, and I must admit that both are getting better and better. I recommend you also frequent visits not only to the gym, but also to the kitchen. Preparing protein meals on your own, which later result in bigger and better sculpted muscles, is really satisfying. So, go shopping and get to work!
What to eat for mass and in what quantities?
A diet for muscle gain should be tailored to your weight and individual calorie requirements. You should build a calorie surplus, with particular attention to protein products. The diet for mass should also not lack carbohydrates (e.g. rice, groats, pasta) and a certain amount of healthy fats. In order to gain weight systematically, you should consume daily about 2 g protein per each kilogram of bodyweight. For example, if you weigh 75 kg, you should eat about 150 g of protein every day. However, there may be some fluctuations depending on the body in question (sometimes 1.5 g of protein per kilogram of body weight is enough, and sometimes 3 g are needed).
Products z the highest content of protein are:
- lean poultry meat (chicken and turkey breast),
- lean beef,
- lean dairy products (e.g. buttermilk, kefir, quark),
- soybeans and other legumes,
- nuts and grains.
You can find the exact amount of protein in each product on the nutritional tables pages.
Recipes for mass – ideas for 3 filling meals from different parts of the world
1. chilli con carne
Chili con carne is one of the flagship dishes of Mexican cuisine, but due to its high protein content (mainly in meat and beans) it is also a perfect example of a mass gainer. For my version of chili con carne I use an excellent source of protein, ground poultry meat. Of course, it could also be ground beef, but I admit that poultry meat tastes much better to me. I serve the dish with rice.
- approx. 0,5 kg of minced poultry meat
- a tin of red beans
- half a can of corn
- canned sliced tomatoes in marinade
- 2-3 tbsp tomato paste
- 2 fresh chilli peppers
- 1 red pepper
- 1 onion
- 2 cloves of garlic
- Spices: salt, oregano, thyme, cumin, sweet paprika, chili pepper
I cut the onion into cubes and fry it in oil. I add the meat, crushed garlic and a little of each spice. I stir fry the meat for a few minutes. Then I add tomatoes and concentrate, stir, cover the dish and stew for about 5 minutes. In the meantime, I dice peppers and chop chili peppers, which I then add to the pot. I add some water and simmer for another 20 minutes. Finally I add the beans, corn and a little bit of each of the spices, cook the dish for about 5 more minutes, season to taste with salt and optionally a little bit of sugar and it’s done.
Falafel comes from Arabic cuisine. Although it does not contain meat, it is perfect for a weight gain diet. It is made of chickpeas, which are a great source of vegetable protein. Falafel is on my table quite often, when I feel like eastern flavors and when I need a break from meat dishes. I serve the dish in pita breads (available at markets), with yoghurt-herb sauce and fresh vegetables (chopped Chinese cabbage or lettuce, tomato, cucumber, peppers).
- 300 g dry chickpeas
- bunch of coriander or parsley (or both)
- teaspoon of chilli
- teaspoon of ground romaine cumin
- teaspoon of ground coriander seeds
- a pinch of cinnamon and cardamom
- half a teaspoon of crushed mustard seeds
- 2 cloves of garlic
- half an onion
- half a teaspoon of lemon juice
- salt to taste
I soak the chickpeas overnight. The next day I blitz it finely together with the onion, garlic, parsley and fresh coriander. After a few minutes I add salt, lemon juice and powdered spices, mix the mixture thoroughly. Then I form small balls from the mixture, which I fry in oil. When frying, I rotate the balls so that they brown evenly.
3. spaghetti al tonno
Tuna is rich in easily digestible protein, which is why the meals I prepare for weight gain often contain it. I use it in salads, pastes and main courses. Spaghetti al tonno is one of my favorite dinners. The dish is made in no time, tastes great and is very filling.
- approx. 200 g spaghetti pasta
- 1 or 1.5 cans of tuna in own sauce
- half an onion
- a handful of olives (and optionally a small handful of capers)
- fresh basil or parsley
- 3/4 tin of tomatoes in brine
- seasonings: salt, pepper, basil, oregano, thyme, dried garlic
- a handful of grated Parmesan or Grana Padano cheese
I dice the onion and fry, add the capers, tomatoes, stir, add the chopped olives, stew the dish for a few minutes. Then I add chopped basil or parsley and tuna, stir gently, cook for a while, add spices to taste. At the end I mix the sauce with pasta, put it on a plate and sprinkle with cheese.