Hello again to you ectomorphs and hardgainers!
We're back with the latest in our series of muscle mash-up recipes - a bodybuilding diet designed to help you smash in the calories and quality macros with minimal food prep time.
Do you want to gain weight? Pack on muscle mass? Or stop losing weight at the slightest hint of a superset? Then you need to get on board with these muscle mash-up recipes. They'll show you how easy it is to prep and cook really tasty, nutritious meals which meet your macronutrient requirements (and don't demand a ton of washing up).
Here's a recipe using two protein sources (tuna and egg whites) and one carb source (potato) combined to give you a grab-and-go loaf with a great balance of macros. Once it's cool, slice it into four and keep the leftovers in the fridge for the ultimate ready meal!
We've calculated this recipe to contain 4 servings but feel free to scale that up or down to meet your macros. Or grab a bigger tin, double up on ingredients and have more slices to grab in the coming days! Enjoy.
Muscle Mash-up #3: Power-packed potato and tuna egg loaf
Ingredients:
4 egg whites
300 grams tuna in spring water (drained)
4 small white potatoes (cooked)
1/2 onion (chopped finely)
1 large Roma tomato (chopped)
1 tablespoon cottage cheese
1 teaspoon basil leaves (or your choice of herbs)
Directions:
In a food processor, process all the ingredients together until a rough mix forms.
Don't puree it.
Line a loaf/baking tin.
Pour the mixture in and smooth off the tin.
Bake the loaf for around 15 minutes or until cooked (if you push a knife in and it comes out clean, it's ready)
Serve with your favourite salad or some steamed veggies.
Nutrient breakdown per serving (4 servings):
Calories: 249.25
Carbs: 31.75 g
Of which sugar: 2.75 g
Fat: 1.5 g
Protein: 30.75 g
Now you've mastered the basic recipe, experiment with your choice of fresh herbs, seasonings and spices to suit your taste buds.
Hope you're enjoying these awesome tasty recipes for hardgainers. Next up will be a fish dish which couldn't be easier - just throw the ingredients in one pot!
