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5 Delicious and Cheap Meals You Can Make Without Sacrificing Your Gains in the Gym

By / 08.04.14

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Any decent bro who uses the iron understands that diet is crucial to making serious gains. With that said, eating a good diet isn’t always easy. With the responsibilities of college, work and your girlfriend to balance, you’re probably broke by the end of the month.

With 5 billion calories to get in each week, and 10 billion grams of protein, this is a real problem.

Well… it used to be…

Dynamite Hot Turkey Chili

  • 5oz Ground Turkey
  • Can of Kidney Beans
  • Half Can of Corn
  • Chili Powder
  • Extra Spices (Cumin, Paprika, Cayenne) [optional]

Calories: 395

Protein: 46g

Carbs: 50g

Real bodybuilding food isn’t just stuffed-full of protein – it’s also spicy as hell. This turkey chili satisfies both criteria, packing in almost 50g of protein per serving.

Turkey is also a hell of a lot leaner than beef, reducing both calories and fat. Start by browning the turkey in a skillet, before adding in the spices. Fry for about a minute, coating the turkey, and add in the rest of the ingredients. Simmer until thick, sticky and spicy!

 

Chicken and Pineapple Stir Fry

  • 5oz of Chicken Breast
  • Splash of Low-Sodium Soy Sauce
  • 1 Sheet Dried Noodles
  • Small Can of Pineapple Chunks
  • 1 Red Pepper, Sliced

Calories: 342

Protein: 38g

Carbs: 40g

With 38g of protein, and an incredible amino acid profile, this low-calorie meal is as tasty as it is cheap. Best of all, it should satisfy your sweet cravings for a while – care of the delicious pineapple chunks. Cut your chicken breast into bite-size pieces, and marinade it for a few minutes in the soy. Add both the chicken and the soy to a sizzling hot pan, and fry until cooked. In the meantime, soak your noodles in boiling water. When both are cooked, drain the noodles, and combine with the pineapple and sliced red pepper. Add to the chicken breast and heat through to serve.

Salmon with Mint, Cucumber and Quinoa Salad

  • 5oz Salmon Fillet
  • 1 Cup Quinoa
  • 1 Cup Diced Cucumber
  • ½ Cup Diced Red Onion
  • 2 Tbsp of Lemon Juice
  • 2 Tbsp Chopped Mint Leaves

Calories: 380

Protein: 41g

Carbs: 30g

Whilst fish isn’t to every bodybuilder’s tastes, this recipe should suit the tastes of virtually everybody. Cook the quinoa, following the instructions on the packet, and when cooked, stir in the vegetables, mint and lemon juice. Whilst cooking the quinoa, fry the salmon over a moderate heat, until cooked-through and lightly seared.

 

Cheese-Stuffed Chicken Breast with Brown Rice

  • 6oz Chicken Breast
  • ½ cup Fresh Spinach
  • 1 Tomato, Diced
  • 2 Tbsp Feta Cheese
  • ½ Cup of Brown Rice

Calories: 363

Protein: 43g

Carbs: 32g

This recipe requires you to ‘butterfly’ your chicken breast. It sounds kinda girly, but in reality, it’s using a sharp-ass knife to slit it in half. When that’s done, add in the Feta, tomato and fresh spinach. Use toothpicks to hold the breast closed, and fry it over a medium heat. When it’s cooked through and lightly browned, serve with brown rice.

 

Blueberry Protein Pancakes

  • 1 Scoop of Protein Powder
  • 3 Egg Whites
  • ½ Cup of Blended Oatmeal
  • ½ Banana
  • ½ Cup of Blueberries
  • 2 Tbsp of Baking Powder

Calories: 544

Protein: 47g

Carbs: 64g

Even the cleanest eaters need a cheat meal once in a while. Thankfully, this particularly delicious cheat meal isn’t all that bad – and with 64g of protein, and less than 600 calories, you can feel awesome whilst you eat it. Mix everything together in a bowl (whipping the eggs beforehand for a super-fluffy pancake) and cook over a medium heat. For the best results, use Vanilla protein powder!

See you next time, bros,

Alex Nerney – CSCS, ISSA, NESTA

Like Alex on Facebook… Lot’s of free info

[Image via ShutterStock]


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