Our latest recipe for hardgainers, ectomorphs or any bodybuilder wanting to smash in quality calories is based on bodybuilding classics: mince beef, brown rice, cottage cheese and some veggies. But you've never tasted those bro-foods quite like this before!
There's no need to force down endless bowls of plain rice and meat if you want to eat for muscle gain. Sure, you need to eat in a caloric excess, and yes it's best to get those calories from quality nutritious sources of real food. But forget about bland, boring food. With a bit of imagination, your bodybuilding ingredients can be combined in meals which would make a dieting bodybuilder green with envy.
We came up with this muscle-gain meal with you hardgainers in mind. It's so tasty, it will tempt even the smallest appetite out of hiding. Quality protein and amino acids come from the minced beef (a budget way to eat red meat) and peas, you'll get plenty of carbs from the rice and veggies, and the cottage cheese adds extra protein and a creamy taste. We calculated it for 6 portions but you could tweak the portion size up or down to meet your macros. Leftovers can be stored in the fridge for up to two days, or frozen for another day.
Hardgainer bodybuilding diet, muscle mash-up meal #5: Minced Meat Macros Magic (serves 6)
Ingredients:
800 grams minced meat (we used beef, but you could try kangaroo or any red meat - just alter the macros)
1.5 cup cooked brown rice
1/2 cup peas
1/2 cup shredded carrot
2 teaspoons organic butter
1/2 onion (chopped)
1/2 cup chicken stock
2 large Roma tomatoes (chopped)
2 red chilies (optional)
2 cloves of garlic (chopped or minced)
2 teaspoons cottage cheese
Directions:
Add the butter to a large non-stick pan and fry the onion until slightly brown.
Add the meat, breaking it up as it cooks.
Fry it until it's no longer pink (no longer - it'll continue to cook).
Add the other veggies, chili, garlic and cook for a couple of minutes.
Add in the chicken stock and other all other ingredients.
Cover the pan and simmer until the veggies are cooked.
Nutrient breakdown per serving (4 serves):
Calories: 348
Carbs: 19.33 g
Of which sugar: 4 g
Fat: 16.67 g
Protein: 30.33 g
