Mash for GAINZ: 4 easy recipes to make

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Success in achieving your training goals and body composition is eighty percent of your diet and twenty percent of your exercise. We discuss these exact percentages, but I think we can all agree that diet plays a bigger role in achieving our goals than most of us attribute.

I initially created these porridge recipes for Gainz for myself after being injured for nine months. I thought it would help my recovery and prevent any further losses if I could figure out my diet.

How does it work

The following four Gainz porridge recipes give you a start in creating your own meals. You need three macronutrients in your main meal:

  1. Carbohydrates – Your main source of energy
  2. Proteins – for growth and repair
  3. Fats – for energy

The main macronutrients in recipes are carbohydrates. We all need carbs to function properly, so why not make this cheap, easy and delicious?

The recipes are simple and can be easily adapted to everyone – except those who hate sweet potatoes. Experiment with recipes and add different herbs and spices. Preparing fresh food can be easy, so enjoy and have fun.

Notes:

  • Recipes should take about twenty minutes to prepare and cook.
  • The recipes are very easy to follow, and the ingredients can be bought in any supermarket.
  • Sweet potatoes are a complex carbohydrate. It releases energy over a long period of time unlike simple carbohydrates (such as potatoes, white bread and fruit). This steady release of energy will keep you from wanting sweets.

Here are three easy steps to making your own meal:

  1. Choose a recipe.
  2. Choose your protein: chicken breast / leg, loaf steak, pork loin, turkey breast, canned tuna or salmon fillet.
  3. Choose a low-carb vegetable mix: broccoli, spinach, tomatoes, kale, cucumber, peppers, watercress or arugula.

Example:

Recipe for creamy sweet potato porridge

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130 g roasted chicken breasts on slices

(Marinade: rosemary, garlic, lemon juice, salt and pepper)

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100 g broccoli and 50 g baby plum tomatoes

Creamy sweet potato puree

340 kcal – Carbohydrates: 48 g Fat: 13 g Protein: 6 g

Ingredients:

  • 200 g sweet potatoes
  • 100 g spinach
  • 100 g of red onion
  • 40 ml of heavy cream
  • 5 g of coconut oil
  • 1 clove of garlic (optional)
  • Salt and pepper to taste

Method:

  1. Chop the sweet potato into small pieces (cm cubes).
  2. Add to the pot and add boiling water from the stove.
  3. Cook the sweet potatoes for up to 10 minutes or until softened.
  4. Finely chop the red onion and spinach. When the sweet potatoes soften, add the red onion and spinach to the pot.
  5. Cook for another 2-4 minutes, then drain the ingredients in a colander.
  6. Put the ingredients in a pot and mash.
  7. Add the heavy cream, coconut oil, 1 finely chopped glove of garlic or minced garlic and salt and pepper to taste.
  8. Mix and mash.
  9. Serve with meat or fish with vegetables.

Sweet potato and mushroom porridge

340 kcal – carbohydrates: 52 g, fats: 11 g, proteins: 6 g

Ingredients:

  • 200 g sweet potatoes
  • 100 g of chestnuts
  • 100 g of red onion
  • 10 g cashew nuts
  • 1 teaspoon arrow (any supermarket selling is in the baking section)
  • 20-40 ml of water
  • 5 g of coconut oil
  • 1 teaspoon fresh rosemary
  • Salt and pepper to taste

Method:

  1. Chop the sweet potatoes into small pieces.
  2. Add to the pot and add boiling water from the stove.
  3. Cook the sweet potatoes for up to 10 minutes or until softened.
  4. Heat a skillet and add the coconut oil.
  5. Add the finely chopped red onion and mushrooms to the pan. Let the ingredient sweat and then add 1 teaspoon of arrow with 20-40 ml of water.
  6. Spoon the arrow into the red onion and mushrooms until it starts to thicken. Add more water if the sauce is too thick. Then add ground / ground cashews and finely chopped rosemary to the pan.
  7. When the sweet potato softens, drain it with a strainer and put it back in the pot.
  8. Add red onion, mushroom and cashew sauce to the pot.
  9. Add salt and pepper to taste.
  10. Mix and mash.
  11. Serve with meat or fish with vegetables.

Sweet potato and beetroot porridge

porridge, recipes, meals, meal planning, sweet potatoes, nutrition

395 kcal – carbohydrates: 54 g, fat: 17 g, protein: 5 g

Ingredients:

  • 200 g sweet potatoes
  • 50 g cooked beets
  • 100 g of red onion
  • 80 g avocado
  • A small handful of coriander
  • 1/4 lemon – juice
  • Salt and pepper to taste

Method:

  1. Chop the sweet potatoes into small pieces.
  2. Add to the pot and add boiling water from the stove.
  3. Cook the sweet potatoes for up to 10 minutes or until softened.
  4. Finely chop the red onion. When the sweet potatoes soften, add the red onion to the pot.
  5. Cook for another 2-4 minutes, then drain the ingredients in a colander.
  6. Return the ingredients to the pot and mash.
  7. Add sliced ​​beetroot, avocado, finely chopped coriander, lemon juice to the pot.
  8. Mix and mash.
  9. Serve with meat or fish with vegetables.

Sweet potato and carrot porridge

326 kcal – carbohydrates: 55 g, fats: 9 g, proteins: 5 g

Ingredients:

  • 200 g sweet potatoes
  • 100 g carrots
  • 100 g of red onion
  • 50 ml of thick cream
  • A handful of chives and basil
  • 1/4 lemon
  • Salt and pepper to taste

Method:

  1. Chop the sweet potatoes into small pieces.
  2. Add to the pot and add boiling water from the stove.
  3. Cook the sweet potatoes for up to 10 minutes or until softened.
  4. Finely chop the red onion and grate the carrot. When the sweet potatoes soften, add the red onion and grated carrot to the pot.
  5. Cook for another 2-4 minutes, then drain the ingredients in a colander.
  6. Return the ingredients to the pot and mash.
  7. Add the heavy cream, 1/4 lemon juice, finely chopped chives and basil.
  8. Add salt and pepper to taste.
  9. Mix and mash.
  10. Serve with meat or fish with vegetables.

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