Blast Belly Fat with Ultimate Workout Routines!

Success in achieving your training and body composition goals is eighty percent nutrition and twenty percent exercise. 

Although we disagree on the precise ratios, I think we can all agree that nutrition is more important to reaching our objectives than most of us realize. 💪🥗

I originally developed these Mash for Gainz recipes for myself following a nine-month injury. 

I reasoned that if I could figure out my nutrition, it would help me heal and stop me from losing any more weight. 🍽️🏋️‍♂️

How It Works

You can get started making your own meals with these four Mash for Gainz recipes. 

Three macronutrients are required for a main meal:

Carbohydrates – Your main source of energy ⚡🍚

Protein – For growth and repair 🥩🍗

Fat – For energy 🥑🥓

The main macronutrient of the recipes is carbohydrates. 

Since everyone needs carbs to function properly, why not make this inexpensive, simple, and delicious? 😋🥔

The recipes are straightforward and can be easily adjusted to anyone – except for the people who hate sweet potato. Experiment with the recipes and throw in different herbs and spices. 

Enjoy and have fun with the simple act of preparing fresh food. 🌱🍅🥦🌶️🧂

Notes:

The recipes should take about twenty minutes to prepare and cook. ⏰🔪🍳

The ingredients are readily available at any supermarket, and the recipes are very simple to follow. 🛒📝

Sweet potato is a complex carbohydrate. 

It releases energy over a long period of time unlike simple carbohydrates (for example potatoes, white bread, and fruit). 

You won't have cravings for sweets because of this constant energy release. 🍠🔄🍭

To prepare your own meal, follow these three simple steps:

1️⃣ Pick a recipe.

2️⃣ Pick your protein: chicken breast/leg, sirloin steak, pork loin, turkey breast, canned tuna, or salmon fillet. 🍗🥩🐟

3️⃣ Pick a mixture of low-carb vegetables: broccoli, spinach, tomatoes, kale, cucumber, peppers, watercress, or arugula. 🥦🥬🍅🥒🌶️

Example:

Creamy sweet potato mash recipe

130g grilled sliced chicken breast 🍗🍽️

(Marinade: lemon juice, garlic, rosemary, salt, and pepper) 🍋🧄🌿🧂🌶️

100g broccoli and 50g baby plum tomatoes 🥦🍅

Creamy Sweet Potato Mash

Ingredients:

200g sweet potato 🍠

100g spinach 🥬

100g red onion 🧅

40ml heavy cream 🥛

5g coconut oil 🥥

1 clove of garlic (optional) 🧄❓

Salt and pepper to taste 🧂🌶️

Method:

Cut the sweet potato into small cubes, about cm in size.

Add to saucepan and then pour in kettle-boiling water.

Sweet potatoes should be boiled for ten minutes or until tender.

Finely chop red onions and spinach. 

Once the sweet potato is soft, add the red onions and spinach to the saucepan.

After another two to four minutes of boiling, strain the ingredients using a colander.

Replace ingredients into saucepan and mash it up.

Add salt and pepper to taste, heavy cream, coconut oil, and one glove of finely chopped or ground garlic.

Mix and mash it.

Serve with some meat or fish with vegetables. 🍽️🥩🍠🥦

Sweet Potato and Mushroom Mash

Ingredients:

200g sweet potato 🍠

100g chestnut mushrooms 🍄

100g red onion 🧅

10g cashew nuts 🌰

One teaspoon of arrowroot (found in the baking aisle of any supermarket) 🥄🌾

20-40ml water 💦

5g coconut oil 🥥

1 tsp fresh rosemary 🌿

Salt and pepper to taste 🧂🌶️

Method:

Chop sweet potato into small pieces.

Add to saucepan and add boiling water from the kettle.

Boil sweet potatoes until they are tender, up to ten minutes.

Preheat frying pan and add coconut oil.

Add finely chopped red onions and mushroom to frying pan. 

Let ingredient sweat and then add 1tsp of arrowroot with a 20-40ml of water.

Mix the arrowroot into the red onion and mushroom with a spoon until it starts thickening. If the sauce is too thick, add extra water. 

Then add crushed/ground cashew nuts and finely chopped rosemary to the frying pan.

When thesweet potato is tender, return it to the saucepan after draining it through a colander.

Add the red onion, mushroom, and cashew nut sauce to the saucepan.

Add salt and pepper to taste.

Mix and mash it.

Serve with some meat or fish with vegetables. 🍽️🥩🍠🥦

Sweet Potato and Beetroot Mash

Ingredients:

200g sweet potato 🍠

50g cooked beets 🍆

100g red onion 🧅

80g avocado 🥑

Small handful of coriander 🌿

¼ lemon – juice 🍋

Salt and pepper to taste 🧂🌶️

Method:

Chop sweet potato into small pieces.

Add to saucepan and then pour in kettle-boiling water.

Sweet potatoes should be boiled for ten minutes or until tender.

Finely chop red onions. Add the red onions to the saucepan after the sweet potato is tender.

After another two to four minutes of boiling, strain the ingredients using a colander.

Return ingredients to the saucepan and mash it up.

Add sliced beets, avocado, finely chopped coriander, lemon juice to the saucepan.

Mix and mash it.

Serve with some meat or fish with vegetables. 🍽️🥩🍠🥦

Sweet Potato and Carrot Mash

Ingredients:

200g sweet potato 🍠

100g carrot 🥕

100g red onion 🧅

50ml heavy cream 🥛

Handful of chive and basil 🌿

¼ lemon 🍋

Salt and pepper to taste 🧂🌶️

Method:

Chop sweet potato into small pieces.

Add to saucepan and then pour in kettle-boiling water.

Sweet potatoes should be boiled for ten minutes or until tender.

Finely chop red onions and grate the carrot. 

Once the sweet potato is soft, add the red onions and grated carrot to the saucepan.

After another two to four minutes of boiling, strain the ingredients using a colander.

Return ingredients to the saucepan and mash it up.

Add heavy cream, ¼ lemon juice, finely chopped chive and basil.

Add salt and pepper to taste.

Mix and mash it.

Serve with some meat or fish with vegetables. 🍽️🥩🍠🥕

👉 Remember to have fun and explore different variations of these recipes to suit your taste and dietary preferences. 

Enjoy your meals and happy cooking! 🍽️😊👩‍🍳👨‍🍳

Edit This Article