Food for Gains

Forget bland. This high-protein shakshuka is spicy, satisfying, and full of flavor. Made with egg whites, cottage cheese, and a tomato-veggie base, it’s a perfect cut meal with volume and gains. 📝 Ingredients (1–2 servings) - 4 egg whites   - 1 whole egg   - 100 g low-fat cottage cheese   - 1/2 bell pepper, chopped   - 1/4 onion, chopped   - 1 garlic clove, minced   - 150 g canned crushed tomatoes   - 1 tsp olive oil or spray   - Paprika, cumin, chili flakes, salt  🍴 Instructions 1. Heat olive oil or spray in a non-stick skillet.   2. Add garlic, onion, and bell pepper. Cook 3–4 min.   3. Add crushed tomatoes and spices. Let it simmer for 5 min.   4. Stir in cottage cheese for extra protein and creaminess.   5. Make little wells and pour in egg whites and whole egg.   6. Cover the pan and cook until eggs set (~5–7 min).   7. Serve hot, with a...

A dessert that hits your sweet tooth and your protein goal? Yes, bro. This Apple Crumble is clean, warm, and packed with oats, cinnamon, and vanilla whey. Comfort food made anabolic.  📝 Ingredients (1–2 servings) - 1 medium apple, diced   - 1/2 tsp cinnamon   - 1 tsp lemon juice   - 1/2 tsp coconut oil (or skip for lower fat)   - 20 g rolled oats   - 15 g vanilla protein powder (whey or casein)   - 1 tbsp almond milk (or any milk)   - Optional: stevia or honey to taste  🍴 Instructions **Oven version:** 1. Preheat oven to 180ºC (350ºF).   2. In a bowl, toss apple with cinnamon and lemon juice.   3. Place in a small baking dish.   4. In another bowl, mix oats, protein powder, milk, and coconut oil to form crumble topping.   5. Spread topping over apples.   6. Bake for 20–25 minutes until golden. **Microwave version:**   1. Use a microwave-safe bowl....

Forget store-bought wraps. This protein flatbread is soft, high in protein, and made in a pan in just 5 minutes. Use it as a pizza base, wrap, or even toast alternative. 📝 Ingredients (1 big flatbread or 2 small) - 50 g oat flour (or blended oats)   - 1 scoop unflavored or savory protein powder (whey or vegan)   - 50 g Greek yogurt (0% fat)   - 1/2 tsp baking powder   - Pinch of salt   - Garlic powder, oregano (optional)   - A splash of water if needed  🍴 Instructions 1. In a bowl, mix oat flour, protein powder, salt, baking powder, and spices.   2. Add Greek yogurt and stir until a dough forms.   3. If the dough is too dry, add a tiny splash of water.   4. Shape into a ball, then flatten into a round flatbread with your hands.   5. Cook in a hot non-stick pan (medium heat) for 2–3 minutes on each side.   6. Done! Top it, roll it, or eat it as is.  💡 Tips - Add chil...

Tired of boring egg breakfasts? Try this protein-packed tortilla-style bake with sweet potato and veggies. It's low in fat, great for cutting, and perfect for meal prep.  📝 Ingredients (2 servings) - 1 small sweet potato (100–120 g), diced   - 4 egg whites   - 1 whole egg   - 1 handful fresh spinach   - 1/4 onion, chopped   - Salt, pepper, paprika   - Olive oil spray  🍴 Instructions 1. Preheat oven to 180ºC (350ºF).   2. Cook sweet potato cubes in the microwave for ~4 minutes or until soft.   3. In a bowl, mix egg whites, whole egg, spinach, onion, and spices.   4. Add the cooked sweet potato to the mixture.   5. Pour into a greased baking dish or oven-safe pan.   6. Bake for 20–25 minutes or until set and golden on top.   7. Let cool slightly before slicing.  💡 Tips - Add turkey ham or low-fat cheese for extra flavor.   - Perfect for breakf...

Tired of chicken and rice? Try these crispy, protein-packed patties made with canned tuna and chickpeas. Cheap, fast, and perfect for gym fuel or meal prep. 📝 Ingredients (makes 5–6 patties) - 1 can tuna in water (about 120 g drained)   - 100 g cooked chickpeas (or canned)   - 1 egg   - 1 tbsp oat flour (or breadcrumbs)   - Garlic powder, paprika, salt, pepper   - Optional: fresh parsley, onion flakes 🍴 Instructions 1. In a bowl, mash the chickpeas with a fork.   2. Add the tuna, egg, oat flour, and spices. Mix well until a thick dough forms.   3. Shape into small patties with your hands.   4. Heat a non-stick pan with a little oil or spray.   5. Cook patties for 3–4 minutes per side until golden brown and crispy.   6. Serve hot, or let cool for meal prep.  💡 Tips - Pair with Greek yogurt sauce or hummus.   - Bake instead of frying: 180ºC (350ºF) for ~15 min.  ...

🍲 Turkey & Veggie Stir-Fry Need a fast, filling meal after training? This stir-fry is packed with lean protein, fiber, and flavor — and it takes less than 15 minutes to cook. Great for lunch, dinner, or meal prep.  📝 Ingredients (1–2 servings) - 200 g ground turkey (lean, 5% fat or less)   - 1 small zucchini, diced   - 1/2 red bell pepper, sliced   - 1/4 onion, chopped   - 1 garlic clove, minced   - 1 tsp olive oil   - 1 tbsp low-sodium soy sauce   - Optional: chili flakes, ginger, sesame seeds 🍴 Instructions 1. Heat olive oil in a non-stick pan over medium heat.   2. Add garlic and onion. Sauté for 1–2 minutes until fragrant.   3. Add ground turkey. Cook until browned and fully cooked through.   4. Toss in zucchini and bell pepper. Stir-fry everything for 5–7 minutes.   5. Add soy sauce, mix well, and cook 1 more minute.   6. Serve hot. Add chili flakes or...

 🍪 Protein Oat Cookies These cookies are soft, chewy, and packed with protein – perfect for a quick post-workout bite or late-night craving. Made with just 5 simple ingredients, no blender, no sugar, no stress.  📝 Ingredients (makes ~6 cookies) - 1 ripe banana   - 60 g rolled oats   - 1 scoop (30 g) protein powder (vanilla or chocolate)   - 1 tbsp peanut butter (natural)   - Dark chocolate chips or chopped nuts (optional)  🍴 Instructions 1. Preheat your oven to 180ºC (350ºF).   2. In a bowl, mash the banana.   3. Add oats, protein powder, and peanut butter. Mix until you get a thick dough.   4. (Optional) Fold in some dark chocolate chips or chopped almonds.   5. Scoop out dough and shape into cookies on a baking sheet (use parchment paper).   6. Bake for 10–12 minutes or until golden on the edges.   7. Let cool and enjoy! 💡 Tips - For extra protein, add a second scoop ...

  💪 High protein – Low sugar – Microwave recipe 🍫 Ingredients : 1 scoop chocolate protein powder 1 tbsp cocoa powder (unsweetened) 1 tbsp oat flour or ground oats 1/4 tsp baking powder 1 egg or 3 tbsp egg whites 2–3 tbsp milk or plant-based drink Optional: stevia, dark chocolate chips, peanut butter 🔥 Instructions : Mix all ingredients in a mug or small bowl until smooth. Microwave for 30–45 seconds (don’t overcook – it should be gooey!). Add toppings like a spoon of peanut butter, Greek yogurt, or fruit. 💡 Gymbro Tip : Want it fudgier? Use only egg whites and add a tiny square of dark chocolate in the middle before microwaving. Trust me. 🧠 Macros (approx.) : Calories: ~220 Protein: ~25g Carbs: ~10g Fats: ~7g

  💪 High protein – Quick – Budget-friendly 🥣 Ingredients : 150 g chicken breast 100 g cooked rice (use microwave rice packs if needed) 1 cup frozen or canned mixed veggies 1 tsp olive oil (optional) Spices: garlic powder, black pepper, curry, paprika, salt 🥄 Instructions : Cut the chicken into small chunks. Season with garlic powder, salt and pepper. Cook in a non-stick pan or microwave until fully cooked. Add the rice and vegetables. Mix everything well. Microwave for 1–2 more minutes until hot. Add curry or paprika for extra flavor, and a drizzle of olive oil if desired. 🔥 Gymbro Tip : Prepare 3 portions and store them in meal prep containers for the week. Gains without stress. 🧠 Macros (approx. per portion) : Calories: ~450 Protein: ~40g Carbs: ~40g Fats: ~12g

💪 High-protein – No sugar – No flour 🥣 Ingredients : 40 g oats 1 scoop protein powder (vanilla or chocolate flavor) 1 egg 100 ml milk or plant-based drink 1/2 banana mashed or sweetener to taste Optional: cinnamon 🥄 Instructions : Blend all ingredients until smooth. Heat a non-stick pan with a bit of oil or cooking spray. Pour small portions of the batter to form pancakes. Cook 1–2 minutes on each side until golden. Serve with healthy toppings: Greek yogurt, fruit, peanut butter or a touch of honey. 💡 Extra tips : You can prepare the batter the night before and store it in the fridge. Add 1/2 tsp of baking powder if you want them fluffier.