Quick recipes to bulk up to gain muscle | Tips & Advice

You train hard but the results don't come? Maybe it's time to focus on your diet!

Gaining muscle isn't just about lifting heavy weights and sweating it out in the gym. Your diet and the food you choose are just as crucial. They say that muscle mass is built in the gym but shaped in the kitchen, and this truth is not exaggerated one bit. A properly designed diet and quality food choices are often the deciding factors on the road to your fitness goals and dream muscles.

In this article, we'll take a look at why diet and food choices are so crucial when trying to put on muscle mass. We'll show you how you can optimize your diet for maximum results. Most importantly, Radim will share really simple tips and quick recipes that will make it easy to prepare meals packed with essential nutrients without spending hours at the stove. Here we go!

Fried rice with eggs

Ingredients:

• 2 cups of cooked cold rice
• 3 eggs
• 2 tablespoons oil (for example, sesame or sunflower) or butter
• 1/2 onion, chopped into small pieces
• 2 tablespoons soy sauce
• 1 teaspoon fish sauce (optional)
• Salt and pepper to taste
• Chopped scallions or cilantro for garnish (optional)

Procedure:

• Crack the eggs into a bowl and beat them well with a fork. Prepare the chopped onions as well.
• Heat the oil in a large frying pan or wok over medium heat. Add the chopped onions and fry them for about 2-3 minutes until they soften and start to take on a golden colour.
• Move the onions to one side of the pan and pour the beaten eggs into the open space. Fry them, stirring occasionally, until they start to curdle.
• Once the eggs are done, add the cooked rice and mix with the eggs, onions. Fry for about 2-3 minutes.
• Pour in the soy sauce and fish sauce (if using) and stir thoroughly to combine all the ingredients. Taste and add salt and pepper as needed.
• Stir-fry the mixture for about 2-3 minutes until the rice begins to take on a golden color and all ingredients are well heated through.
• Serve the fried rice and eggs on plates and you can garnish with chopped scallions or cilantro if you have it.

Ground beef in tomato sauce with pasta:

Ingredients:

• 250 g pasta (penne, spaghetti or other, depending on your preference)
• 350 g ground beef
• 1 onion, chopped into small pieces
• 2 garlic cloves, chopped into small pieces
• 200g sliced tomatoes
• 2 tablespoons tomato paste or ketchup
• 1/2 teaspoon dried basil
• 1/2 teaspoon red pepper (optional)
• Salt and pepper to taste
• Olive oil
• Grated Parmesan cheese for garnish (optional)
• Fresh chopped parsley for garnish (optional)

Procedure:

• Cook pasta according to package directions in salted water until al dente. Drain and set aside.
• In a large skillet, heat 1-2 tablespoons of olive oil over medium heat. Add the chopped onions and fry for about 2-3 minutes until they soften and start to take on a golden colour.
• Add the chopped garlic and minced beef. Fry the meat, occasionally crumbling it with a spoon, until it is completely cooked and loses its pink color.
• Add the tomato paste and fry with the meat for about 2 minutes until it starts to take on a deeper colour.
• Pour in the can of sliced tomatoes (including the juice), red pepper (if using), salt and pepper to taste. Stir well and let the sauce simmer at a gentle boil for about 15-20 minutes to allow the ingredients to combine and the sauce to thicken.
• If the sauce is too thick, you can add a little water or wine to achieve the desired consistency.
• When the sauce is ready, taste and adjust salt and pepper as needed.
• Serve the finished tomato sauce with the cooked pasta. You can add grated parmesan cheese and chopped parsley for garnish if you have it.

Beef steak with baked potatoes

Ingredients:

For the beef steak:

• 2 beef steaks (200-250 g each), brought to room temperature
• 2 tablespoons olive oil
• 2 cloves of garlic, sliced thinly
• 1 large sprig of rosemary
• Salt and freshly ground black pepper

For the baked potatoes:

• 4 medium-sized potatoes, peeled and diced
• 2 tablespoons olive oil
• 1 teaspoon dried thyme (or fresh thyme if you have it)
• Salt and freshly ground black pepper

Procedure:

For the beef steak:

1. Preheat the oven to 200°C.
2. Heat 2 tablespoons of olive oil in a frying pan or grill over medium to high heat.
3. Season the steaks with salt and pepper on both sides.
4. Once the oil is hot enough, add the steaks to the pan. Fry them to the desired degree of doneness. For medium rare (medium rare) steaks, I recommend frying them for about 3-4 minutes on each side, but adjust the frying time according to your preference.
5. Add garlic cloves and a sprig of rosemary to the pan while frying. Drizzle with the olive oil you are frying the steaks with.
6. Once the steaks are done, remove them from the pan, wrap them in foil and let them rest for about 5 minutes. This will preserve the juiciness of the meat.

For the baked potatoes:

1. Peel and dice the potatoes.
2. Spread the potatoes on a baking sheet, drizzle with 2 tablespoons of olive oil and sprinkle with thyme, salt and black pepper. Mix well so that the potatoes are evenly coated with the oil and spices.
3. Bake the potatoes in the preheated oven for about 25-30 minutes or until they are soft and golden brown. Stir occasionally during baking.

Serving:

1. Arrange the baked potatoes on plates and place the beef steak on top.
2. Garnish with fresh thyme or rosemary.
3. Serve immediately and enjoy a delicious steak with crispy potatoes!

This recipe is perfect for steak and potato lovers. Bon appétit!

We hope you find our quick recipes and tips useful on your journey to your dream figure and that you find them easy and tasty to replenish the nutrients you need for muscle growth. We would be very happy if you let us know how you found cooking with our recipes and what your impressions are. Your feedback is valuable to us!