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Avtor: | Jun 1, 2022 | Nekategorizirano | 0 komentarjev

Dishes

Here I am going to present some of the best dishes to lose or gain weight, while simultaneously gaining as much muscle mass as possible and as little fat as possible.

 

Dishes for gaining body mass

  1. Macaroni with tuna

Cook 150 grams of macaroni and then mix in one can of tuna, 200 grams of cottage cheese and 100 grams of no fat cheese. For a drink add two scoops of protein to 500ml of water. This meal contains 120 grams of carbs, 35 grams of fat, 140 grams of protein and it has 1386kcal.

  1. Pancakes

Make five pancakes and fill them with 60 grams of peanut butter, two bananas and 250 grams of unpasteurized cottage cheese. You can add two scoops of protein in pancakes to make them even batter or make a protein shake. All this contains 179 grams of carbs, 44 grams of fat, 121 grams of protein and 1564kcal.

  1. Oats

It is usually eaten for breakfast or dinner, it a great meal for breakfast if you have enough appetite in the morning. You can make this meal in just a couple of minutes and it is very easy to make. First, put 120 grams of oats in a bowl and add 500ml of milk then heat it in a microwave for two minutes and then add two scoops of protein, 60 grams of peanut butter, one banana, 30 grams of cacao and 100 grams of Greek yogurt. This meal contains 166 grams of carbs, 74 grams of fat, 97 grams of protein and 1696kcal.

 

Dishes for weight loss  

  1. Shrimps, sardines and chicken

This meal is one of the best meals for loosing weight and still eating enough protein, to prepare it air fry 200 grams of chicken breasts then add one 100 grams can of sardines and 200 grams of shrimps. This meal contains 9 grams of carbs, 17 grams of fat, 110 grams of protein and 547kcal.

  1. Tuna

This meal is great to eat before going to bed because cottage cheese takes up to seven hours to digest because of casein. It is very easy to prepare, simply put two cans of tuna in a bowl and add 100 grams of cottage cheese. This will contain 3 grams of carbs, 13 grams of fat, 71 grams of protein and 397kcal.

  1. Eggs

For this meal fry 250 grams of egg whites, two large eggs and one fillet of salmon, to this you can add 50 grams of cottage cheese. This meal contains 5.1 grams of carbs, 30 grams of fat, 82 grams of protein and 632kcal.