This is an update to my article from September where I listed delicious, easy to make foods to pack on muscle mass. Being a fan of food and gains, I wanted to add some more foods that I eat, especially while in the winter bulking months.
A fundamental flaw that I didn’t realize was how important getting your calories was to gaining muscle. My trainer Hipponax basically called my eating habits bitch like, so I decided to eat a high protein diet with a 700 cal surplus over my TDEE. Now I’m on track and I have to say that eating this much can be a chore sometimes, especially if you’re eating clean.
I’ll add in my favorite way to prepare each item I list. A few different spices or sauces can take a dish and truly alter its taste. I’ll also give you how much protein is in each meal so you can try to work it into your daily calorie goals.
The Lifters Diet Pt. 2
I have really gotten into eating lamb as of late. It can be a little on the fatty side but the flavor and tenderness of the meat is perfect. I like to sear mine in a cast iron skillet with a little olive oil, rosemary, sea salt, and pepper. A 4oz lamb chop has around 19g of protein! So hitting those macros is not only easy, but delicious.
2. Smoked Salmon
I’ll let you in on a secret, I only just tried salmon for the first time in my life about a month ago, but I absolutely love it. I don’t know why it took me so long to try it but I’m hooked. I just eat it right out of the package. A 3oz piece of smoked salmon has about 13 grams of protein. The wife actually wrapped some smoked salmon around sea scallops last Sunday for dinner which was amazing.
Lentils are a great source of protein, and I love to use them as fillers or to serve with meat. 1 cup of lentils has about 20 grams of protein. I typically just boil them then serve under chicken or pork.
This is a great snack between meals. 1 ounce of cashews has 6 grams of protein. Most snack food nuts (cashews, pecans, pistachios etc) are a good protein source. These are best for in between meals to keep the hunger pangs away.
Shrimp is my favorite seafood. It can be dressed up in any number of ways. 4 ounces of shrimp has roughly 18 grams of protein. My favorite way to prepare them is “Mexican style.” I fry them in the cast iron skillet with a little olive oil. Then I mix in some taco seasoning, onions, tomatoes, and peppers. I serve on a bed spinach and drizzle some of my home made hot sauce on top to spice it up.
I hope you guys enjoy these posts as much as I enjoy writing them. Cooking food is a passion of mine, and its important that we’re getting enough protein as you can from good, wholesome sources. The foods above can help you on your fitness goals as well as keeping it interesting instead of eating chicken and rice for every meal. Let me know if you have any other foods that you recommend. As always drop a comment below with any questions or tips about today’s content.