Instant Pot Turkey Chili
This dish takes just a few minutes to prepare in the Instant Pot, and then it cooks quickly in the appliance, yielding a delicious and hearty meal.
The Instant Pot makes this recipe easy and quick, so you can enjoy a warm and comforting turkey chili without having to spend hours simmering on the stovetop.
This dish is perfect for a quick and easy dinner option or as a hearty lunch or supper option. If you’re looking for a spicy version of turkey chili, be sure to add some diced jalapeños or other peppers to the mix.
Ground Beef Fajita Bowl
This recipe is incredibly simple to prep and should give you meals that will last the week. You arent restricted to using beef either, though this recipe is delicious with beef! If there are certain ingredients you dont like, you can switch them out for an alternative that you will be more fond of. This high protein recipe is sure to make your taste buds tingle and help you to gain some muscle.
What Should I Eat Between Meals When Bodybuilding
Prioritize snacks that are high in protein, healthy fats, and dense carbs. Basically, you want your food to be as nutrient-dense as you can make it.
Its incredibly important to make sure youre eating the right stuff when youre trying to improve your bodybuilding efforts. This bodybuilding nutrition guide covers all the different things to consider for nutrition, to keep your body performing at top level.
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How To Meal Prep On A Budget
The first step to successful meal prep on a budget is to plan your meals out for the week. Id suggest writing all the days of the week out and then writing the meals you plan to have each day for breakfast, lunch, dinner and snacks. For meal prepping, I like to use this meal prep formula to help plan my meals: Protein + Grain + Vegetable. For starters, try using this Sample Day of Healthy Vegetarian Eating as a guide.
Check it here.
Paleo Curried Chicken Salad:
Not that boring traditional chicken salad. It has a perfect balance of spicy curry and sweet fruit preserves. Each serving contains 140 calories.
Ingredients: 450gm cubed chicken, 1/4 cup paleo mayo, 2 tablespoons apricot preserves, 2 tablespoons rice vinegar, 1 tablespoon curry powder, 2 tablespoons raisins, 2 tablespoons chopped scallion, 1/4 cup shredded carrots, Salt and pepper to taste.
How to prepare: Chop the chicken into bite-sized pieces. Place in a large mixing bowl. Chop scallions and add to the bowl. Add raisins and carrots. Toss together apricot, mayo, vinegar, preserves, and curry powder in a separate small bowl. Stir till it is evenly blended. Add sauce to chicken mixture and stir till it is evenly coated. Season with salt and pepper. Have a great salad!
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What To Eat To Gain Healthy Weight
Its obvious that good nutrition is vital for anyone trying to get healthy and build lean body mass, but its particularly significant for ectomorphs.
If youre an informed ectomorph, you already know how essential it is to consume the correct number of calories.
But you have to be sure the calories youre consuming are QUALITY ones.
Even though you dont put on weight/fat easily, try your best to overlook the sugar-filled treats and simple carbs.
Choose more carbs that come from whole food sources and are rich in fiber.
Combining them with high-quality protein from natural sources like chicken, turkey and fish along with a variety of fruits and vegetables is a great guideline.
Make sure to also include calorie dense vegetables like avocados, sweet potatoes and beans.
High carb, moderate protein, moderate fat tends to be the recipe for success for Ectomorphs.
Yes, you read that correctly.
BUT, as mentioned earlier, this is not an approval to go binge-eat whatever your heart desires, in fact, its quite the opposite.
You want to make sure all the food you put into your body is adding nutritional value to your diet. Here are some hacks to gain healthy weight.
Eat frequent meals throughout the day
Aim for 5 7 meals spread out over the course of your day.
Dont skip meals
Keep your metabolism revving and the fuel pumping. You should be eating every 2 3 hours.
Consume slow-digesting protein before bed
Catabolism is very common for ectomorphs, especially overnight.
Sheet Pan Steak With Beans And Broccolini
This steak recipe is simply irresistible and is perfect for when youre meal prepping ahead of a busy week. All you need to do is put the steak onto a sheet pan with the ingredients, and youve got yourself a simple yet delicious meal. If you want to add some extra healthy fats in you can also add some olive oil and a little bit of red pepper to get some more spice.
The recipe includes a massive 48 grams of protein per serving too, so its perfect for when youre looking for that protein boost for muscle gains in the gym. It can even give you around 4 days worth of meals. What more is there to love?
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How To Get Started
If youre new to meal prep, you may want to start gradually by preparing just a few meals a week. Once that becomes a habit, add a few more meals.
Its also a smart choice to prep meals that you seem to have the most trouble with in terms of making healthy choices.
For example, if you typically resort to a fast-food lunch because there are very few options near your worksite, start prepping lunch at home. If you have a habit of grabbing a donut and coffee on your way to work, start with prepping breakfast.
Once youve decided on how many meals youd like to prep, pick a day that you have time to prep and set aside an hour or two depending on the number of meals youre making.
Browse the internet for meal-prep-friendly recipes and take screenshots or print out the recipes and ingredient lists. Use these recipes to create an organized grocery list.
Go grocery shopping a day or two ahead of your meal prep day so you have everything you need to create healthy meals for the week ahead.
It may seem like a lot at first, but youll get better at meal prepping the more you do it, and youll figure out recipes and strategies that work for you.
Who Is This Seattle Weight Gain Food Service For
Your tasty bulking food prep recipes in Seattle are made by expert nutritionists and are cooked by expert chefs. The combination of nutritional science and artisan culinary techniques makes MealPro one of the best meal delivery services . This diet type is perfect for you if:
You want a meal plan with variety so you can prevent diet burnout.
You are a clean eater dedicated to wholesome foods – or want to be.
You want to get back in shape and need a weight gain food plan that supports you.
You have a demanding schedule and you have no time to shop, cook and portion your meals.
You don’t settle for a standard meal – you expect the portion sizes and nutrition in your meal to be adjusted to you.
You refuse to eat bland diet food at high prices. You expect your food to taste delicious, be affordable, and be healthy for you.
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Buffalo Chicken Meal Prep
Not afraid of the heat? Then youll love this Buffalo Chicken Meal Prep.
Its full of flavor. Youre getting the heat from the Franks Buffalo sauce and sweetness from the honey.
The chicken broth adds savory, and the cumin and chili powder add some warmth. Your muscles and tastebuds will thank you.
To get the chicken extra-juicy, youll be cooking your chicken in a slow cooker. So make sure you have one handy.
To round out this meal, youll be adding brown rice and cauliflower.
Per Serving:
Weight Gain Meal Plans For Females
To see how does a healthy weight gain meal plan for a female looks like, we created one tailored to different calorie needs .
Besides, further down the article, you will find a daily meal plan for gaining weight on a budget.
Feel free to follow these simple yet effective meal plans, if they meet your calorie, macronutrient, and diet needs.
Otherwise, check the instructions found later in this article to get inspired and then craft a meal plan personalized to your lifestyle.
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Meal Prep Made Easy: Weekly Meals In Under 60 Minutes
Tips and tricks to prep your meals for the week in under an hour to save time
Meal prep is a necessity for most athletes and competitors because it helps you maximize your dietary intake to fuel peak performance. Whether youâre looking to put on muscle mass, cut fat, or simply feel good, what you eat matters. For most people though the thought of spending an entire Sunday afternoon preparing meals can be overwhelming. Weâve pulled together our top tips to help make meal prep a faster, easier process.
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Salsa Shredded Chicken Meal Prep
Broiled chicken breasts are good and all. But after a while, they can get pretty dull.
My Salsa Shredded Chicken Meal Prep really jazz up those chicken breasts. Thats because youre cooking the chicken breasts with salsa, paprika, and chili powder.
So youre getting lots of Mexican flavors. But it doesnt end there.
The red, yellow, and green bell peppers add more Mexican flavors. And instead of serving this with rice, youre adding cauliflower rice.
This balances out the carbs and adds extra nutrition.
Or you can spend a bit of time making your own cauliflower rice. Put some cut-up cauliflower into a food processor.
Then youll want to process until rice forms. This food processor can handle tons of cauliflower.
Per Serving:
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Break Macros Into Servings
After youve set your macronutrient needs, break them out into portions served across the day.
More specifically, set a certain number of proteins, carbs, and fat to consume at every meal and snack you take.
Start by planning how many macronutrients youll eat at your pre-workout and post-workout meals because these are very important in maximizing muscle growth. Then, spread the remaining macros across other meals and snacks.
Pre-workout meal serving guidelines
Taken about 30 minutes before your training session, your pre-workout meal should contain proteins and carbohydrates to build more muscle and improve your performance.
Pre-workout protein
See the recommendation on nutrition and athletic performance .
Takeaway:
To maximize muscle growth and exercise performance, about half an hour before training, eat a pre-workout meal that has 20-40 g of proteins and 1-4 g of carbs per kg of your body weight.
Post-workout meal serving guidelines
To help your muscles grow and recover, eat a post-workout meal that has protein and carbohydrates in the first 2 hours after you exercise.
Post-workout protein
According to a McMaster University study on protein intake, to maximize protein production in your body, necessary for muscle growth, you should eat at least20 g of protein post-workout.
See the study about protein intake after exercise .
Post-workout carbs
To boost your carbohydrate intake, eat foods like grains, pancakes, patisseries, starchy vegetables, and high-calorie fruits.
Salmon Meal Prep With Veggies
Salmon is perfect for meal prep. Not only is it high in protein, but its also easy to cook.
My Salmon Meal Prep with Veggies is sure to delight your taste buds. Youve got flaky, juicy salmon and sweet potatoes.
And the beets and caramelized cauliflower add extra sweetness.
Youll be baking your cauliflower, beets, and sweet potatoes together. So make sure you cut your sweet potatoes and beets into small cubes.
Or else your veggies wont get done at the same time.
Per Serving:
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Set Your Daily Macronutrient Needs
Once you know how many calories you need daily to gain weight, make sure those calories come from a balanced intake of macronutrients .
To determine how many proteins, carbs, and fats you should get daily from the foods you eat and beverages you drink, you need to consider:
- The acceptable macronutrient levels
Acceptable protein, carb, and fat levels
First of all, the Institute of Medicine published the acceptable ranges for macronutrients .
Secondly, you should focus on foods that are rich in protein and carbs because these nutrients help you build muscles and fuel them.
Find foods that have plenty of carbs and proteins in our list of high-calorie low-fat foods.
Respect your diet plan
In case youre following a certain diet, like the vegan, Paleo or Mediterranean ones, you may want to optimize your protein, carb, and fat intake, so you respect the guidelines of the diet.
For example: a woman that needs 2595 calories to gain weight, and is on a 25% protein, 50% carbs, and 25% fats diet has the following daily macronutrient needs:
To do the math, you need to know that 1 g of protein or carbs has 4 calories while 1 g of fat has 9 calories.
Homemade Bodybuilding Meal Prep Recipes
Homemade healthy food is always the best option when it comes to meal prepping. Not only is it more nutritious, but its also more cost-effective. If youre looking for homemade bodybuilding meal prep recipes, here are a few ideas:
One of the best recipes to make ahead of time is roasted sweet potatoes. These are a great source of complex carbs and can be enjoyed by your taste buds as a side dish or main course. Simply roast sweet potatoes in the oven with olive oil, salt, and bell peppers. They can be stored in the fridge for up to four days in mason jars.
Another easy recipe to make is grilled chicken parmesan. This classic dish can be made ahead of time and enjoyed all week long. Simply grill chicken breasts, then top with tomato sauce and mozzarella cheese. You can store this meal preparation in the fridge for up to four days.
If youre looking for something a little heartier, try meatballs. These can be made with ground beef, pork, or turkey and are a great source of protein. Make a double batch on the weekend, then store in the freezer for up to three months.
Finally, no body-building meal plan would be complete without a post-workout shake. Simply blend together milk or almond milk, protein powder, banana, and peanut butter. This shake will help you recover from your workouts and build muscle at the same
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Find How Many Calories You Need To Gain Weight
To find out how many calories you need to eat daily to gain weight, add 500 calories over your maintenance calories . With a surplus of 500 calories, you can expect to gain around 0.25-0.5 kg of weight per week.
Now, there are two methods you can find your maintenance calories.
TDEE method
Your Total Daily Energy Expenditure , which is a measure of how many calories you burn per day, will tell you what are your maintenance calories.
You can use a TDEE calculator to easily calculate your maintenance calories. Make sure to introduce the correct measurements into the calculator.
Also, dont forget to select your gender since females burn fewer calories than men.
Generally, according to the Dietary Reference Intakes, women need about 400 calories less than men.
See the Dietary Reference Intakes on NAP’s site.
TDEE method example: according to the TDEE calculator, a 20 years old woman who is 1.70 m tall, weighs 55 kg , and does moderate exercise needs 2095 calories to maintain her weight. To gain weight, she needs to eat 500 calories more, which results in 2595 calories.
BMR method
A less straightforward way of calculating your maintenance calories is to find your Basal Metabolic Rate and then add the calories you burn through physical activity.
But, as certified personal trainer Mike Matthews says in his bestselling book Bigger Leaner Stronger, this method is an unnecessary complication.
Easy Hacks To Take The Hassle Out Of Meal Prep
To keep your meals as fresh as possible, let them cool down completely before you refrigerate them, says Long. Youll avoid the condensation that makes food go soggy. That said, dont leave your food at room temperature for more than two hours.
If you’ve seen the ‘ripe avocado’ memes, you know how temperamental veg can be. To reduce food waste, make frozen and tinned foods your best friend. I’ve been buying way more frozen vegetables such as chopped peppers, onions, peas and sweetcorn because I was getting fed up of binning bags of spinach and other vegetables that kept going off, says Long.
If frozen really isnt an option, consider buying an ethylene-absorbing gadget for your fridge. They can really extend the shelf life of your veg, says Travers, particularly the crunchy kind such as bell peppers, carrots and celery. A coleslaw mix without the mayo dressing add that at the last minute will keep better than chopped tomatoes and cucumbers, she says.
Think of meal prepping as a high-intensity gym workout, says Curry. Keep going until the routine is finished while your food is cooking, clean up the kitchen. When the food is nearly complete, prep your food containers and spread them out on the counter or table.
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