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Muscle Gain — 100 recipes for people who train

Hearty meals for training weeks, with a Thermomix® or similar version where it makes sense.

$19.99taxes included · PDF · instant download

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  • 100 recipes
  • Macros per serving for every recipe: calories, protein, carbs, fat and fiber
  • Rico's note and Rico's tip in every recipe
  • A Thermomix® or similar version where it makes sense
  • Storage and reheating written with meal prep in mind

What's inside

35Lunches
30Dinners
20Snacks
10Sweets
5Drinks

Some of the recipes

High ProteinMuscle GainThermomix® & Co.

Monkfish rice with cilantro

A loose, soupy rice with monkfish and tomato, fragrant with fresh cilantro.

631 kcal39 g protein40 min
5-Day Meal PrepHigh ProteinMuscle Gain

Brown rice with sautéed vegetables and tuna

The classic meal-prep lunch for the week: rice, vegetables and protein.

554 kcal39 g protein40 min
5-Day Meal PrepAir FryerHigh Protein

Roasted salt cod with sweet potato

Thick salt cod steaks roasted in the oven with sweet potato wedges and onion.

440 kcal35 g protein35 min
High ProteinQuick & EasyMuscle Gain

Grilled beef steak with mushrooms and arugula

Ten minutes on the grill and a side that won't weigh you down.

469 kcal53 g protein21 min
High ProteinQuick & EasyMuscle Gain

Steak bowl with sweet potato and avocado

Grilled steak, roasted sweet potato and avocado in a complete post-workout bowl.

706 kcal46 g protein25 min
High ProteinQuick & EasyMuscle Gain

Shrimp bowl with avocado and quinoa

Simple layers, ready before you're truly hungry.

512 kcal54 g protein26 min
Full contents all 100 recipes, one by one

Lunches

  1. Monkfish rice with cilantro
  2. Brown rice with sautéed vegetables and tuna
  3. Roasted salt cod with sweet potato
  4. Grilled beef steak with mushrooms and arugula
  5. Steak bowl with sweet potato and avocado
  6. Shrimp bowl with avocado and quinoa
  7. Turkey bowl with roasted pumpkin and quinoa
  8. Smoked salmon bowl with poached eggs
  9. Protein burger bowl
  10. Salmon and avocado burrito
  11. Grilled horse mackerel with tomato salad
  12. Chicken and sweet potato curry
  13. Roast chicken thighs with pumpkin and thyme
  14. Roast chicken thighs with sweet potato and rosemary
  15. Chicken skewers with Mediterranean salad
  16. Braised chicken with portobello mushrooms and white wine
  17. Grilled chicken with sweet potato and spinach
  18. Grilled chicken with quinoa and broccoli
  19. Grilled turkey with roasted sweet potato and green salad
  20. Roasted octopus with sweet potato
  21. Creamy chicken quesadilla
  22. Oven-roasted sea bass with vegetables
  23. Whole roast sea bass with potatoes and rosemary
  24. Crispy stuffed chicken roll
  25. Seared tuna salad with avocado and quinoa
  26. Chickpea salad with tuna and black olives
  27. Chickpea salad with flaked salt cod
  28. Chickpea salad with grilled salmon
  29. Octopus salad with green beans and potato
  30. Octopus salad with chickpeas
  31. Quinoa salad with chicken and avocado
  32. Grilled salmon with quinoa and asparagus
  33. Baked salmon with sweet potato and broccoli
  34. Sheet-pan roasted sardines with vegetables
  35. Chicken, quinoa and fresh vegetable bowl

Dinners

  1. Flourless turkey meatballs
  2. Chicken and brown rice with vegetables
  3. Chicken-stuffed eggplant
  4. Grilled steak with roasted cauliflower
  5. Quinoa, chicken and avocado bowl
  6. Creamy mushroom carbonara
  7. Chicken carbonara with egg yolk
  8. Roasted mackerel with tomato and onion
  9. Grilled mackerel with Mediterranean salad
  10. Stuffed meat cups
  11. Garlic and herbes de Provence chicken thighs
  12. Mediterranean chicken thighs with olives
  13. Lighter chicken stroganoff
  14. Roasted chicken with lemon and garlic
  15. Burger on a sweet potato and carrot base
  16. Chicken Alfredo pasta
  17. Creamy shrimp pasta
  18. Cottage cheese protein pizza
  19. Chicken pizza wrap
  20. Chicken salad with green apple
  21. Sardine salad with black-eyed peas
  22. Air fryer walnut-crusted salmon
  23. Pistachio-crusted salmon
  24. Salmon with basil pesto
  25. Creamy Tuscan salmon
  26. Teriyaki salmon with broccoli
  27. Roasted sardines with Portuguese salad
  28. Stuffed sardines with tomato and oregano
  29. Tuna tataki with sweet potato mash
  30. Sweet potato wrap with chicken

Snacks

  1. Frozen Greek yogurt and strawberry bark
  2. Sautéed shrimp with garlic, lemon and parsley
  3. Tuna and potato croquettes
  4. Chicken and vegetable croquettes
  5. Cheese-stuffed chicken croquettes
  6. Iced coffee protein frappé
  7. Banana oat protein milkshake
  8. Cookie protein milkshake
  9. Chocolate protein milkshake
  10. Strawberry protein milkshake
  11. Tuna and olive pâté
  12. Chocolate protein chia pudding
  13. Matcha raspberry chia pudding
  14. Tuna salad with avocado and arugula
  15. Octopus salad with chickpeas and bell pepper
  16. Quick tuna and black-eyed pea salad
  17. Canned sardines with roasted pepper
  18. Yogurt bowl with granola and nuts
  19. Yogurt bowl with pear, cinnamon and walnuts
  20. Greek yogurt bowl with kiwi, strawberry and chia

Sweets

  1. Protein "carrot cake" ice cream
  2. Hazelnut cocoa protein ice cream
  3. Vanilla cookie protein ice cream
  4. Coffee protein ice cream
  5. Salted caramel protein ice cream with dates
  6. Chocolate mint protein ice cream
  7. Coconut lime protein ice cream
  8. Peanut butter protein ice cream
  9. Strawberry and fresh cheese protein ice cream
  10. Mocha protein ice cream

Drinks

  1. Pear, yogurt and cinnamon smoothie
  2. Banana and chocolate protein post-workout shake
  3. Berry and Greek yogurt post-workout shake
  4. Mango and vanilla protein post-workout shake
  5. Protein hot cocoa

No surprises: every recipe in the book is listed here. Click any of them to see, free, the full ingredient list, macros per serving, allergens and the start of the method.