MH Beach Body: bulk-up nutrition plan week 10
This is it. Your last week of bulk-up grub. And before we begin, we just want to say congrats – it takes an awful lot of effort to transform your body in 10 weeks. But you’ve done it. Well, almost. You’ve still got seven more days before your ‘after’ photo. And to make it your best possible, you’ve got a muscle-defining set of workouts to accompany this week’s meal ideas (provided byFresh Fitness Food). Now’s the time to give your all.
Dean’s daily macro count for week 10 was 2600kcal, 197.8g protein, 264.5g carbs, 84.6g fat
Breakfast: baked salmon and asparagus
411kcals, 26g protein, 32g carbs, 19.8g fatIngredients:
100g egg white
150g purple potatoes
1. Preheat an oven to 170C
2. In a bowl, toss cut potatoes with oil, salt & pepper and place on a lined baking tray. Bake for 25-30mins or until potatoes are tender.
3. Stir potatoes once after 15mins so they brown on all sides.
4. Place the whole egg and the egg white into a small bowl and whisk together.
5. Pour into the pan and then add the salmon and the asparagus.
6. Add the chives, basil and parsley, mix all of the ingredients together in the pan then place in the oven.
7. Place the flat mushroom and the tomatoes on to an oven proof tray.
8. Finely chop the garlic and thyme and place on top of the mushroom.
9. Drizzle with olive oil and place in the oven
10. After 10 minutes take the frittata, mushroom and tomatoes out of the oven, place on a plate and serve with potatoes
Morning snack: saffron marinated cod with glazed peppers and wild rice
684kcals, 48.1g protein, 84.6g carbs, 17g fatIngredients:
Red pepper, cut into strips
Yellow pepper, cut into strips
Red wine vinegar
100g Wild rice raw
1. Place the cod into a bowl, pour over 5g of oil and add the saffron.
2. Place the wild rice into a pan, cover with twice as much water, place on the heat and bring up to the boil. Cook for 15 minutes or until cooked.
3. Drizzle some of the remaining oil into a pan, add the peppers and cook until soft.
4. Add the honey and red wine vinegar and mix together.
5. Put another pan on the heat and add the cod skin side down, cook until the flesh around the skin begins to look cooked, then flip over.
6. Cook for another 5 minutes, until the fish is cooked the whole way through.
7. Drain the rice and then place this on a plate with the peppers on top. Place the fish on top, garnish with torn basil leaves
Lunch: seared yellow fin tuna with blackbeans
392kcals, 46.2g protein, 34g carbs, 7.9g fatIngredients:
150g yellow-fin Tuna
100g Black Beans
Red Onion, diced
Kale - cooked
1. Heat a frying pan, add a drizzle of oil.
2. Add the diced red onion, carrot and garlic.
3. Add the black beans and stir for a couple of minutes. Add the spring onion, coriander leaves and the cooked kale and mix together.
4. Lightly crush the coriander seeds. Place the tuna onto a plate, scatter the coriander seeds, salt and a drizzle of the olive oil.
5. Put a pan on the heat. When it is hot, place the tuna in, cook for 1 minute, turn over and cook for 1 more minute.
6. Remove the beans from the pan and place on a plate, carefully take the tuna out of the pan and put on top of the beans.
Afternoon snack: strawberry protein mousse
478kcals, 30g protein, 61g carbs, 12.6g fatIngredients:
150g Greek yoghurt
25g whey protein
1. Place the greek yoghurt into a bowl, add the honey and chia seeds.
2. Dice the fresh strawberries and add to the yoghurt.
3. Mix all together, then add the whey protein and fold together.
4. Place in a bowl, scatter over the granola and enjoy.
Dinner: pomegranate and mint turkey skewers, roasted squash and asparagus
645kcals, 47.2g protein, 52.8g carbs, 27.8g fatIngredients:
150g lean beef mince
Salt & pepper
Flat leaf parsley
200g sweet potato
1. Place the beef, cayenne pepper, paprika and salt into a bowl.
2. Preheat the oven to 200C.
3. Slice the sweet potato into chips, cover with oil and salt, and place on an oven tray.
4. Place in the oven and cook for 20 minutes.
5. Mix together with your hands, then shape into 4 neat patties, place on to a plate.
6. Place the plate into the fridge for at least 30 minutes.
7. Roughly chop the beetroot and place in a food processor, along with the capers, parsley, olive oil and balsamic vinegar.
8. Place a pan on the heat, add a little olive oil.
9. Place the burgers into the pan, allowing 3-4 minutes on each side.
10. Remove from the pan and place on a plate to rest for a few minutes.
11. Add the tomatoes to the pan, drizzle with a little olive oil and balsamic vinegar.
12. Cook for 1-2 minutes until the tomatoes are soft but retain their shape.
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