Posted on November 05, 2014 by Jenny Cromack

Our personal training client often ask us what meals should I eat to gain muscle? Here are some great recipes for anyone who wants to build muscle.

The amount of food needed to put on muscle weight is dependent on the your weight, height, training frequency and intensity etc so be sure to ensure you are having enough calories to get the results you want. Ideally to gain 1lb of muscle mass you should be eating an extra 500 calories per day – make sure these calories come from wholesome foods, not an extra pasty on the way home!

These recipes allow you to make them in bulk and freeze so you always have the correct food to hand, you can also make larger portions to reach your body requirements. Focus on lots of protein, good fats and low GI carbs.

Don’t forget to include your protein shakes and snack options.

 

Breakfast

Spanish Spinach Omelette

209 kcalories, protein 12g, carbohydrate 11g, fat 13 g, saturated fat 3g, fibre 2g, sugar 2g, salt 0.46 g
(serves 8 or bulk make)

Ingredients
• 400g bag spinach leaves
• 3 tbsp olive oil
• 1 large onion , finely sliced
• 2 large potatoes , peeled and finely sliced
• 10 eggs

Method

Tip the spinach into a large colander and bring a kettleful of water to the boil. Slowly pour the water over the spinach until wilted, then cool under cold water. Squeeze all the liquid out of the spinach and set aside.

Heat grill to high. Heat the oil in a non-stick frying pan and gently cook the onion and potato for about 10 mins until the potato is soft. While the onion is cooking, beat the eggs together in a large bowl and season with salt and pepper. Stir the spinach into the potatoes, then pour in the eggs and cook, stirring occasionally, until nearly set, then flash the omelette under the grill to set the top. Ease the omelette on to a plate, then flip over back into the pan. Finish cooking the omelette on the underside and turn out onto a plate.

Lunch

Lemon Salmon
Kcal 161, Protein 16, Carbs 1 fat  11, Sat 2g
Serves 2

Ingredients

• 1 clove of garlic finely chopped
• Zest and juice of large lemon
• 2 x 150g salmon boneless
• 5g finely chopped fresh tarragon
• 2tbsp olive oil

Method
1. Add the lemon zest and juice, garlic, tarragon oil into a bowl, season with salt and pepper.
2. Add the salmon and coat in mixture. Leave to marinade for 10 minutes.
3. Remove the salmon and wrap in foil. Grill for 7-10 mins until cooked through.

Evening Meal

 Meaty Spicy Quinoa
Kcal  221, Protein 27g, Carbs 20g, fat 11g, Sat 1g,
 6 Servings

Ingredients

• 250g quinoa
• 2 roasted red peppers
• 1 vegetable stock
• 3 spring onions
• 1 lime zest and juice
• Handful chopped coriander
• 3 tbsp olive oil
• Meat of your choice , chicken, steak etc

 

1. Cook the quinoa to instructions
2. Add the stock and leave to cool.
3. Stir in the remaining ingredients