Celeriac Cider And Stilton Soup
Adding potatoes in soup makes it extra filling with an inexpensive ingredient. We love the sharp, sweet and salty combo in this celeriac, cider and Stilton soup.
Total cost: £3.98 Cost per person: 99p
Items: Onion 11p, celeriac 92.3p, white baking potato 35p, Somersby Cider £1, British double cream 60p, Castello Danish Blue £1
Farro Tabbouleh With Feta
With hearty farro and chickpeas, a healthy dose of herbs and veggies and a flavorful sprinkling of feta cheese and olives, Inas tabbouleh makes a great vegetarian meal. Add some variety throughout the week by serving over greens or alongside grilled chicken.
Get the Recipe: Farro Tabbouleh with Feta
Bulking To Build Muscle: Our Ultimate Guide And 4
Home » Nutrition » Bulking to Build Muscle: Our Ultimate Guide and 4-week Bulking Meal Plan
Gaining size used to mean eating as much as possible, no matter the quality of the calories being put in. Today, with advances in sports nutrition we now know that a more measured approach is the most effective and healthiest way to bulk.
The success of your bulking is dependent on two factors: eating in a calorie surplus whilst ensuring the food you eat is healthy. A dirty bulk will leave you with too much excess body fat and leave you feeling bloated. It is therefore recommended you try to adhere to clean bulking to get maximum results for your efforts in the gym.
When considering starting a bulk, it can seem a complicated process to achieve your desired results, maintain good health and enjoy a healthy and nutritious diet whilst still gaining weight. Worry not, were here to shed some light on the most effective approach to bulking and offer answers to the questions raised on what really consists of the best bulking diet.
Meal frequency is a key factor to a successful bulk. So, aim to eat around 6 calorie-dense meals a day and youll be smashing your goals and seeing those gains in no time! Weve offered plenty of options for each meal below, so youve free reign to mix and match to build yourself a bulking diet that will help you to quickly pack on lean mass in the healthiest way possible.
Bulking Diet Tips:
The Best Bulking Macro Ratio:
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Mango And Tomato Curry
This recipe swaps meat for mango instead making it cheaper than classic curry. The mango is not only cheaper but adds a real depth of sweetness to this dish.
Total cost: £3.46 Cost per person: 86p
Items: Red onion 17p, green chillies 65p, loose tomatoes 60p, Smell mango £1.15, Organic 2% Fat natural yogurt 49p, Basics long-grain rice 40p
Make Your List And Go Shopping
Once you know what you want to cook, its time to put it down on paper.
I like to group foods according to the area of the grocery store theyre found in. This way, you wont have to waste any time walking back and forth across the grocery store looking for items.
Also keep an eye out for staple items that are on sale, such as olive oil, spices, canned goods, and grains.
And remember to shop your own pantry first you can save money by using up the rice, beans, lentils, and other pantry ingredients that you already have on hand, as well as frozen fruits, vegetables, and grains that you have stored in the freezer.
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Squash And Green Tart
This delicious squash and green tart from Woman’s Weekly makes the perfect Sunday lunch or dinner. You can use cabbage or other green veg and whichever cheese you prefer.
Total cost: £3.89 Cost per person: 97p
Items: Butternut squash 72p, broccoli 60p, leeks 49p, ready-rolled puff pastry £1.25, Italian mozzarella cheese 83p
Vegan Turmeric Quinoa Power Bowls
Vegan power bowls are a great option for everyone! Turmeric provides these bowls with exciting color and amazing health benefits too! Its a natural anti-inflammatory and can help protect us against diseases. The combination of creamy avocado, crunchy chickpeas, and savory potatoes and quinoa make this bowl far from boring!
https://www.jaroflemons.com/vegan-turmeric-quinoa-power-bowls/ PHOTOS AND RECIPE HERE: JAR OF LEMONS
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Freezer Friendly Black Bean Burgers
Perfect for Meatless Monday, the entire family will love these black bean burgers! These burgers are so delicious and packed with onions and peppers. Plus, they’re SO easy to prepare ahead, freeze, and reheat whenever anyone in the house needs a quick meal!
These Salsa Verde Chicken Tacos are delicious and perfect for Taco Tuesday! The best part is this recipe can be prepped raw and frozen for later. Hello easy weeknight dinner!
– from Meal Plan Addict
This Healthier Taco Casserole can go straight from the freezer to the oven for the easiest kind of weeknight meal! Kids and adults alike will love the flavors of this lightened up, freezer friendly casserole.
– from Sweet Peas & Saffron
Easy Breakfast Ideas To Have On Repeat
For those early mornings when you need something quick and easy, grab n go breakfasts will be your savior. Choose from a variety of sweet and savory breakfast ideas to keep you fueled throughout the week!
- Loaded Breakfast Casserole: This ones loaded with the most scrumptious flavors and is freezer friendly.
- Oatmeal: Pre-make a batch of oatmeal to enjoy through the week with different sweet and savory toppings.
- Sweet Potato Toast: This is the perfect way to start your day with extra veggies. Layer it with spinach and a poached egg for a quick and easy healthy eggs benedict!
- Breakfast Egg Muffins: These are the perfect grab n go option. And feel free to get creative with filling flavors.
- Sweet Potato Breakfast Hash: Cant beat this veggie-heavy hash that reheats beautifully.
- Paleo Pancakes: Did you know you can freeze these pancakes? Just pop them in a toaster, drizzle maple syrup and youre done!
- Paleo Banana Nut Muffins: Sometimes, a warm muffin is just what we need in the morning. This ones perfectly sweet and freezes well.
Also Check: High Protein Granola Bar Recipe Low Calorie
Batch Breakfast Meal Prep Ideas
Breakfast needs to be quick, especially if you’ve got more than yourself to feed. Anything that’s premade, grab and go, or ready to heat up will save you some time in the mornings. Bulk breakfast prep in individual servings is the way to go!
Skip drive through and make your own breakfast sandwiches – it’s easy! These are made with eggs, cheese and bacon, but of course you can customize them based on you and your family’s likes.
Slow Cooker Kung Pao Chicken
Skip the takeout because this week you need to try this slow cooker kung pao chicken. Its healthy, exciting and will most definitely satisfy you. The great thing about making this dish at home is you can customize how spicy you want it. Begin by browning the meat on the stove top then pour all the delicious ingredients into the slow cooker. Lastly, set up your meals for the week in containers and pair the chicken with a scoop of rice!
https://lifemadesweeter.com/kung-pao-chicken/ PHOTOS AND RECIPE HERE: LIFE MADE SWEETER
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Meal Prep Roasted Chicken Thighs
The idea of cooking ahead of time to have dinner or lunch ready to go all week is grand and all if you don’t mind eating the same thing over and over again. There’s another way: Make these juicy thighs, stow them in the fridge, and then use them to serve up grain bowls, salads and more.
Get the Recipe: Meal Prep Roasted Chicken Thighs
Go From Big Batch Beginner To Meal Prep Pro
Now that Ive filled you in on all of the options and shared my tips as an experienced meal-prepper, its time for you to make a game plan, get that shopping list ready to go, carve out a few free hours, and get cooking.
Whether youre making lunches in advance for the work week ahead, planning meals that you can pop in the freezer and reheat when dinnertime rolls around, or you have a big event coming up and you know youll thank yourself later if breakfast for the week is already prepared, all of these methods will help you to streamline the process, save time, and save money as well all while enjoying delicious homemade meals.
Do you use batch cooking techniques to prep your meals for the week? Wed love to hear about your go-to recipes and tips in the comments below!
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How To Freeze Bolognese
The kids just love Spaghetti Bolognese – it’s simple, full of flavour and really easy to make too. Bolognese mix is one of the best things to cook in bulk and freeze. You can add spices and kidney beans to turn it into a chilli, serve with a warm jacket potato and salad for lunch or top with mash and cheese for a family-sized pie.
How to freeze:Whip up your classic mince recipe with a homemade tomato sauce or jar if you’re after something speedy. Once cooked, leave to cool in a Tupperware box or portioned in ziplock freezer bags.
How to defrost:Leave in the fridge to defrost during the day so when it’s dinner time all you have to do is cook some spaghetti and re-heat the Bolognese mix in the microwave – simple!
Several Ideas Using Quinoa For Dinner:
- Monday | Quinoa stir-fry. Warm quinoa in a skillet with toppers of reduced sodium tamari sauce , sliced veggies, scramble a few egg/egg whites, and top with crushed cashews or sesame seeds.
- Tuesday | Taco night. Use quinoa as a base in a corn tortilla taco with toppers of protein and veggies from BC list OR use quinoa as the base of a burrito bowl.
- Wednesday | Italian. Use quinoa with toppers of marina sauce with veggies and a protein from your BC list.
- Thursday | Simple side. Use quinoa as a side dish with toppers of veggies and protein from BC list.
- Friday | Breakfast for dinner. Warm quinoa with toppers of unsweetened almond milk, cinnamon, fresh fruit and nuts or seeds.
Also Check: Black Vegan Soul Food Recipes
How To Freeze Stuffed Pepper
A great one to have up your sleeve for any vegetarian guests are stuffed peppers – a must-have in your freezer. The perfect sides for BBQs or healthy lunch treats, stuffed peppers are an all round pleaser and are so simpleto make in bulk.
How to freeze:If you’re stuffing your pepper with rice make sure your rice is completely cooled before stuffing and freezing.
Stuff your peppers with your filling of choice and freeze in a ziplock bag or altogether on a large baking tray covered in clingfilm.
How to defrost:Leave your peppers in the fridge overnight or on the kitchen side covered in kitchen roll. If you’ve stuffed your peppers with rice, it is best to defrost them in the fridge. Cook the peppers in the oven until soft.
+ Best Meal Prep Recipes
by Lisa Bryandisclosure policyJump to Recipe
Get organized for the week with these easy and healthy meal prep recipes! Ill give you tips to strategize your meal plans, and help you choose which recipes to batch cook or freeze. And dont forget my seasonal meal prep plans, which give you tasty ideas to enjoy year-round.
Also Check: Easy South Beach Diet Recipes
Roasted Sweet Potato Quinoa Black Bean Salad
Sometimes salads sound boring, however, this isnt your average leafy green salad. This quinoa-based salad has exciting flavors, is an excellent source of protein to keep you full and has a delicious honey and lime dressing that keeps you interested! Youll love indulging in this type of salad all week long!
https://www.wellplated.com/sweet-potato-quinoa-black-bean-salad/ PHOTOS AND RECIPE HERE: WELL PLATED
How To Meal Prep Step One: Weeknight Dinner Meal Plan
Heres your meal plan for the week, five recipes spanning seven nights. These are some of my favorite, staple weeknight dinner recipes that you can make anytime of the year. !
I start my meal plan on Sunday because typically I have more time to meal prep on Sundays, but feel free to adapt this meal plan to fit your schedule!
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Freezer Meal Beef Ragu
This recipe requires minimal prep and can be cooked in the Instant Pot or Slow Cooker! Instructions are also included for beef chuck or top sirloin. There are so many ways to serve this meal, everyone in the house is bound to love it!
– from Pinch of Yum
Double or triple this recipe and have freezer friendly salmon cakes on hand for the whole family. It’s a healthy and delicious dinner starter that will definitely save time on a weeknight!
– from Cotter Crunch
It’s lasagna, but it’s in individual portions and totally freezer friendly! These roll ups are a fun twist on classic lasagna and they’re loaded with veggies like zucchini and carrots. Perfect for the whole family!
– from Meal Plan Addict
Cooked taco meat is so versatile, and when you’ve already got some ready to go in the freezer, the dinner possibilities are endless. This version has a simple homemade taco seasoning and plenty of ideas for easy dinners!
– from Meal Plan Addict
This Simple Baked Salsa Chicken Thighs main dish makes weeknight dinner a breeze. Make tacos, salads, enchiladas, burritos, and save time by prepping the protein ahead. Freezer friendly, paleo, and super easy to make.
This freezer meal is perfect for anyone who follows a gluten free or vegetarian diet. Instructions are included for both Instant Pot and slow cooker! Prep everything ahead, throw it in the freezer, and cook from frozen!
– from Pinch of Yum
Slow Roasted Pork Shoulder
A slow roaster is everyone’s best friend, but it’s real time to shine comes when you have to cook for more than two people. This luscious pork can be served in a variety of ways and with a plethora of sides. It’s perfect for everything from a BBQ base to a Korean-themed centerpiece. It’s so versatile, you can customize the rest of your menu around it.
Get our recipe for Slow Roasted Pork Shoulder.
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Pasta Potato And Bacon Salad
This flavour-packed meal serves four. The soft new potatoes, salty bacon, sour cream and spring onions pack this dish full of flavour. Toss in the fusilli pasta and serve.
Total cost: £3.57 Cost per person: 89p
Items: 300g new potatoes 45p, spring onions 64p, Fresh Tastes baby spinach £1, soured cream 54p, Smartprice smoked cooking bacon pieces 75p, Smartprice pasta shapes 19p
Pea And French Bean Curry
If you’ve got lots of spices sitting in your cupboard, this pea and French bean curry is a great way to use them up. Use fresh beans and frozen peas to make this dish.
Total cost: £4 Cost per person: £1
Items: Green beans £1, fresh & easy hand shelled garden peas £1, fresh coriander 70p, fresh double cream 60p, lime 30p, Everyday Value long grain rice 40p
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The Best Batch Cooking Family Recipes
Batch cook these tasty family meals to save time and stress. Just freeze the leftovers and save for a later date, knowing the kids will love every mouthful.
Be prepared for the week ahead with these delicious and filling family batch cooking recipes. Feed a hungry crowd and freeze portions for speedy meals as and when you want them. Pick your favourites from our rich ragus, brilliant Bologneses and super-charged veggie chillis.
Check out our batch cooking collection for even more freezable recipes bursting with flavour.
Lets Make Meal Planning Easy
I know the thought of planning out a weeks worth of healthy meals can be daunting. But after years of perfecting my meal prep ideas and strategy, I can tell you this it all starts with meal planning. So how does one do that? Well, the best way to approach this is to ask yourself a few questions
- How many people do I need to prep for? Are you just one person? A family of four? Keep in mind how many servings youll need to make of each recipe to get you through the week. Then jot that down.
- Whats in season? Try to center your meals around in-season produce. Not only is it fresh and tasty, itll challenge you to be creative and add variety throughout the year. Bonus seasonal produce is usually cheaper and often on sale!
- What types of meals do I want to prep? Theres two ways to look at this. You can create building blocks to get creative throughout the week or make fully cooked meals that you can easily reheat. Your schedule for the week might lead you one way or the other. Theres no right or wrong choice, meal prep is meant to suit you and your schedule!
From there, you can jot down your grocery list , and head to the market!
Read Also: Morning Smoothie Recipes For Weight Loss
Healthy Baked Cauliflower Chickpea Samosas
Healthy baked cauliflower and chickpea samosas are incredibly easy to make! Bake and then store them in the freezer for easy grab and go snacks or bake them and transfer to lunch containers. When eating these for lunch pair them with steamed veggies and a scoop of rice and store in the fridge for up to 5 days! In addition, these samosas are made with store-bought egg roll wrappers which diminishes a ton of the prep work!
https://sweetpeasandsaffron.com/healthy-baked-cauliflower-chickpea-samosas-freezer-friendly/ PHOTOS AND RECIPE HERE: SWEET PEAS AND SAFFRON