Let's face it, no one supports eating only chicken and sweet potato forever, isn't it? It's very nauseating. It turns out that when you are on a very restrictive diet for hypertrophy, many people are afraid to consume other foods for fear that they do not contain the ideal amount of protein necessary for the growth of the muscles.
It's over! In this article, we separate five protein-rich recipes so you can eat well and still stick to your menu. You can prepare them without any fear at home.
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Let's go?
Baked Salmon
Ingredients
- 600 g fillet of salmon
- 1/4 cup dry white wine (it's important to be dry!)
- 1 lemon juice
- 2 garlic cloves, peeled and crushed
- A handful of grated ginger
Method of preparation
Season the salmon with the wine, lemon juice, garlic, ginger and other seasonings you like (opt for the more “neutral” ones, like salt and black pepper). Leave everything marinating for a few minutes so that it takes on the taste. Then transfer everything to a baking sheet covered with aluminum foil. Cover the fish with paper and bake in a preheated oven at 200ºC for 20 minutes. Voila!
Sweet potato bread
Ingredients
- 300 g of sweet potato peeled, boiled and mashed
- 1/2 cup sweet sprinkle tea
- 1/2 cup of sour sprinkle tea
- 1/2 teaspoon turmeric powder
- 1 tablespoon of chia
- 2 tablespoons of olive oil
Method of preparation
In a container, place the sweet potato, sprinkles, turmeric, chia, olive oil and salt, and stir until obtaining a homogeneous mass. Cover and let rest for 10 minutes. After that time, take a small portion of the dough with a spoon and model it into balls.
Place the dough in a greased shape with olive oil and take it to the preheated oven at medium temperature. Bake until golden brown. There is no set time, so be careful.
chicken with vegetables
Ingredients
- 1 chicken breast cut into cubes
- 1 peeled and chopped onion
- 1 cup of chopped green beans
- 1 cup of broccoli florets
- 1 peeled and chopped carrot
- 1 tablespoon minced leek
Method of preparation
In a container, place the chicken and season as you wish. Let it rest for a few minutes so that the cuts absorb the flavor of the seasonings. Then, heat a pan over medium heat, add olive oil and sauté the onion until golden. Add the chicken and sauté until golden.
Cook vegetables (except leeks) until soft. Then add the leek and let it cook until it wilts. When that happens, it will be ready to serve.
Walnut Cookie with Raisins
Ingredients
- 1 tablespoon cocoa butter
- 2 tablespoons of coconut oil
- 1 egg
- 2 tablespoons of xylitol
- 3 tablespoons crushed walnuts
- 1 cup of raisin tea
Method of preparation
In a pan, place the cocoa butter and coconut oil and lead to medium fire until it melts. Turn off the fire and add the egg, xylitol, nuts and raisins. Stir everything until the mixture is homogeneous. With the help of a spoon, make balls with the dough, the size you want. Press lightly so that they are in the form of a biscuit.
Place the cookies on a greased baking sheet (preferably with coconut oil) or lined with parchment paper. Bake in a preheated oven at 180ºC for 20 minutes. Voila!
Creamy Zucchini with Egg
Ingredients
- 2 peeled and chopped zucchini
- 2 eggs
- 1/4 cup of soy milk
- 1 onion
- 2 garlic cloves
Method of preparation
In a pan, put the olive oil and lead to medium fire to warm up. Add the onion and garlic and brown. Add the zucchinis and sauté well. Beat the eggs and soy milk in a separate container. When the mixture is well incorporated, put it in the pan with the zucchini and stir until the eggs cook. Afterwards, just season as you want and eat.
Graduated in Social Communication at the Federal University of Goiás. Passionate about digital media, pop culture, technology, politics and psychoanalysis.
