5 Muscle-Building Meals That Aren’t Totally Bland

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Carbs, protein and fats are what you need. Here are five perfect bulk-up dishes

Looking for the perfect balance of protein, fats and carbs, but unwilling to sacrifice your eating habits for a life of unseasoned chicken in tupperware? We’ve got what you need. Enter a quintet of delicious, ordinary recipes that, with a few modifications, are chock-full of bulk-up benefits. Bon appetite.

1. Spaghetti bolognese

451 calories, 14g fat

Heat a teaspoon of oil in a saucepan and add a chopped onion. Stir well, and after a minute add a few tablespoons of water. Cook for a few minutes. Add 150g of extra-lean mince (turkey mince is ideal) and season. Stir in a can of tomatoes, and a tablespoon of tomato purée. Simmer for around 15 to 20 minutes. Serve with 150g fresh, cooked spaghetti.

2. Chilli con carne with rice

484 calories, 12g fat

Fry 90g of extra-lean minced beef until brown. Add a chopped onion, garlic, celery, a grated carrot and half a chopped green pepper. Cook for five minutes. Add a small can of tomatoes, 75g of canned red kidney beans, a teaspoon of chilli powder, lemon juice and a pinch of ground cumin, salt and pepper. Simmer for 10 minutes and serve with 150g rice.

3. Baked potato with tuna and sweetcorn

352 calories, 13g fat

Scoop out the baked potato and mix with lemon juice and pepper. Mix 100g of tuna in brine (drained) and 40g of canned sweetcorn and a few tablespoons of low-fat yoghurt and one of low-fat salad cream. Mix, then return to the potato skins. Enjoy.

4. Baked beans on toast

394 calories, 4g fat

Surely you don’t need detailed instructions here… Heat 200g of baked beans and toast three slices of bread. Use Marmite, not butter.

5. Lamb shish kebab

465 calories, 18g fat

Because everyone needs a dirty treat on the way back from the pub. Ask for it with less sauce, loads of salads and extra meat for a muscle-building dose of delicious sobriety.

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