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Wholesome Bulking Meal Plan Fall 2024 Easy Muscle Gain Recipes

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A wholesome bulking meal plan designed for muscle gain during fall, featuring hearty, practical meals with seasonal ingredients that are quick, easy, and packed with protein and complex carbs.

Ingredients

  • Skinless chicken breasts (about 4 pieces, 1.5 lbs / 680 g)
  • Lean ground turkey (1 lb / 450 g)
  • Cottage cheese (1 cup / 240 ml, small-curd preferred for texture)
  • Eggs (6 large, room temperature)
  • Dry lentils (1 cup / 200 g, red or green)
  • Sweet potatoes (3 medium, peeled and cubed)
  • Quinoa (1 cup / 170 g, rinsed)
  • Brown rice (1 cup / 190 g)
  • Rolled oats (1 cup / 90 g)
  • Butternut squash (1 small, peeled and diced)
  • Brussels sprouts (1 lb / 450 g, halved)
  • Carrots (3 medium, sliced)
  • Spinach (4 cups / 120 g, fresh)
  • Olive oil (3 tbsp / 45 ml, extra virgin)
  • Chopped walnuts (½ cup / 60 g)
  • Ground cinnamon (1 tsp)
  • Garlic cloves (3, minced)
  • Fresh rosemary (1 tbsp, chopped)
  • Sea salt and black pepper (to taste)
  • Low-sodium soy sauce (2 tbsp / 30 ml, optional)
  • Apple cider vinegar (1 tbsp / 15 ml, optional)
  • Greek yogurt (½ cup / 120 ml, optional)

Instructions

  1. Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
  2. Prepare the vegetables: Peel and cube sweet potatoes and butternut squash, halve Brussels sprouts, and slice carrots. Toss all with 2 tbsp olive oil, minced garlic, rosemary, salt, and pepper in a large bowl. Spread evenly on the baking sheet.
  3. Season the chicken breasts: Rub with 1 tbsp olive oil, salt, pepper, and a pinch of cinnamon. Arrange on the baking sheet alongside the veggies. Roast everything together for 30-35 minutes, flipping veggies halfway through. Chicken should reach an internal temperature of 165°F (74°C).
  4. While roasting, cook quinoa and lentils: Rinse quinoa under cold water and add 2 cups (475 ml) water. Bring to a boil, then simmer covered for 15 minutes. For lentils, add 3 cups (710 ml) water to 1 cup lentils, simmer uncovered for 20-25 minutes until tender but not mushy. Drain any excess water.
  5. Prepare the turkey and spinach sauté: Heat a large skillet over medium heat. Add ground turkey, season with salt and pepper, and cook for 7-8 minutes until browned. Add fresh spinach and sauté for another 2 minutes until wilted.
  6. Make the creamy sweet potato mash: Take half of the roasted sweet potatoes, mash roughly with a fork or immersion blender, then fold in ½ cup cottage cheese for creaminess and protein. Add salt and pepper to taste.
  7. Assemble your meals: Divide quinoa, lentils, turkey-spinach mix, roasted veggies, and mashed sweet potatoes into meal prep containers. Garnish with chopped walnuts and an extra drizzle of olive oil if desired.
  8. Let cool completely before sealing and refrigerating. These meals keep well for up to 4 days, or freeze for longer storage.

Notes

Do not overcrowd the pan when roasting to avoid steaming the veggies. Use a meat thermometer to ensure chicken is cooked to 165°F. Cook quinoa and lentils simultaneously on different burners to save time. Warm sweet potato mash blends smoother than cold. Season well with salt and pepper. For dairy-free, swap cottage cheese with coconut yogurt and walnuts with pumpkin seeds for nut allergies.

Nutrition

Keywords: bulking meal plan, muscle gain, fall recipes, wholesome meals, meal prep, high protein, seasonal ingredients, easy cooking

Find it online: https://grubella.com/wholesome-bulking-meal-plan-fall-2024-easy-muscle-gain-recipes/