It’s one of the oldest bodybuilding truisms: six-packs are made in the kitchen.
Which is all well and good for hulking pros who have ample time to whip up healthy, protein-rich fare. But what about the average man who gets home from the office at 7pm and just wants something to eat now?
Gentlemen, here are 5 solutions…
RELATED: when you should eat to maximise muscle growth
This cracker of a meal from Tim Robards, author of the 7:2:1 Plan, is perfect for a quiet midweek feed at home and even better for a big weekend bash with mates.
The fish, yoghurt and crumbled goat’s cheese provide spadeloads of protein, the avocado bumps up the micronutrient profile and the cabbage brings the gut-filling fibre. Win-win-win.
This recipe comes from Luke Hines – a man who’s laser-cut six-pack indicates he knows a thing or two about eating for aesthetics.
According to Hines, chicken wings are a great option for the time-poor man as they’re loaded with protein, affordable and super-tasty.
Meanwhile, the turmeric – which stands front and centre in the flavour profile of this dish – is rich in antioxidants and has also been shown to have an anti-inflammatory effect. Perfect if your lunch session at the squat rack has left you in all sorts of strife…
What man doesn’t like a burger? Fortunately, this version from Time Robards will carry you towards your fitness goals – not away from them.
Again, the chicken fillet and egg bring the protein while the avocado, spinach, red onion and zucchini bring the micronutrients.
And if you’re worried about the carb load you can always swap in iceberg lettuce leaves for the bun…
Luke Hines stumbled on this dish – usually made with a suckling pig – when he first travelled to Bali. “I can’t get enough of its aromatic flavours,” he says.
A great option for when you want to impress a special guest while still catering to your muscle’s needs, this one-pan meal packs a motherlode of protein via the pork belly, while the parsnips bring fibre.
True, this dish will take a little longer than 20 minutes to prepare (put the pork in the fridge before you leave for work in the morning) but the added time in the oven will be worth it.
One for the gourmand gym-goer.
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