I thought each week I would try and share some recipe’s with you for inspo and to keep your meals exciting – I LOVE food and it’s so important that you enjoy your meals in order to stay on track. These recipes are all ones that I will have made for meal prep and will be eating so they are catered for someone who is trying to build muscle on calorie maintenance *they won’t be as ‘clean’ as grilled chicken and broccoli*.
HOWEVER they will be completely balanced with lean protein, lots of veg, low carbs and tasty low fat sauces to fuel your body properly.
Rainbow Asian Beef Bowl (I made this up – thought it was cute):
This was enough to make for my lunch for 5 days
Nutrition per serving: 363 calories, 19g fat, 7g carb, 36g protein
3tbs oyster Sauce
2 1/2 tbsn dark soy sauce
1/4 cup of chicken stock
2 tspn of white sugar
1/4 tspn of pepper
1kg beef mince (lean 5%)
1 tbsp vegetable oil/coconut oil
3 garlic cloves minced
1 small onion (chopped)
1/2 cup of shallots
4 chilli peppers (chopped)
Sesame seeds (if desired)
Mix the sauce ingredients together in a bowl
Heat oil in large pan, add garlic and onion, cook until onion starts to brown
Add beef mince, breaking it up as you go. Once beef has all changed colour add sauce and cook for further 2 minutes.
Stir through chilli peppers, shallots, sesame seeds
VOILA! Seperate into Tupperware & enjoy! I might add one or two poppadoms (39 cals each) to this to add a bit more sustenance.
Chicken Saag Masala
This is enough for my dinner for 5 days
Nutrition per serving: 367 calories, 46g protein, 13g fat, 15g carbs
1kg diced chicken
1 tbspn vegetable/coconut oil
1 1/2 tbspn curry powder
1 container Saag Masala cook-in sauce (cutting corners but split up between 5 days is approx 70 calories a serving, time is money and all that..)
1 packet of baby corn
1 chilli pepper
1 packet of snap peas
1 cup of spinach
Heat oil in large pan
Add chicken and cook until change of colour
Add curry powder, cook for 2 minutes
Add all veg, cook for 1 minute
Add sauce, cook for 2 minutes on medium heat
Split up into Tupperware! Remember you can also enjoy this with rice or low fat naan bread – I have an office job so try and keep carbs low, I tend to have a higher carb breakfast as I train in the morning, everyone has different goals so feel free to adapt and change.
And there we have it, a lunch and dinner full of muscle building/repairing protein, healthy fats and high fibre vegetables!