This bodybuilding diet recipe couldn't be simpler.
We designed it for hardgainers, but any bodybuilder will benefit from the nutritious combination of lean protein, quality carbs and healthy fats. If you want to pack on mass or hold onto muscle tissue, make this part of your weekly food prep.
This tasty meal is slightly spicy and very aromatic, a bit like a creamy curry dish you might enjoy from a local takeout - but much healthier! Takeout curry won't do much for your gains, but this is packed with lean protein and amino acids (from the white fish), complex carbs and fibre (from the sweet potatoes and tomato), healthy fats (from the coconut milk) and enough spices to keep your tastebuds happy. Who said bodybuilder food had to be boring?
Choose any kind of white fish for this hardgainer bodybuilder recipe, although we recommend something pretty firm and meaty so it doesn't totally fall apart during cooking. Try sustainable sources of cod, dory, garfish, perch or orange roughy. You could also make this recipe with seafood, shellfish or oily fish - but you'll need to adjust the macros. This is the kind of dish the whole family will love, but if you do have leftovers you can store them in the fridge for up to two days, or cool them then freeze them for another time.
All you'll need is a chopping board, knife, and one pot or pan. Ready?
Hardgainer bodybuilding diet, muscle mash-up meal #4: easy one-pot fish dish
Ingredients:
400 grams white fish
2 small sweet potatoes
1/2 cup coconut milk
1 cup water
1 teaspoon cumin spice
1 teaspoon coriander spice
1/4 cup chicken stock
1 large Roma tomato
1 cup baby spinach
2 cloves of garlic (peeled and chopped or slices)
Directions:
Cube and steam the sweet potatoes until al-dente (they will continue to cook with the rest of the recipe).
Whilst it's steaming, chop the tomato and fish into bite-sized pieces.
Don't cut the fish too small.
Add the tomato, fish, steamed sweet potato, and all remaining ingredients to a saucepan, crockpot, slow cooker or oven-safe covered dish.
Simmer, slow-cook or cook in the oven until done (minimum of 20 minutes).
Serve with your choice of healthy carbs - we like this with pita bread and Greek yogurt.
Nutrient breakdown per serving for the fish dish only (4 servings):
Calories: 243.75
Carbs: 15.5 g
Of which sugar: 4 g
Fat: 7.5 g
Protein: 27.25 g
Our next hardgainer bodybuilding recipe is one of our favourites: an amazing combination of bodybuilding classic ingredients served at taste levels you won't believe! Stay tuned
