After a hard day at work and having lifted heavy stuff, the last thing I want to do is to stand in the kitchen for hours at end. But I also want yummy food to support the gainz, so here's what I do.
Just like with the breakfast and lunch recipes, I'll share two favorite ones but now they'll be geared towards dinner time. They're both super easy recipes to make, very healthy, and absolutely delicious!
Maybe it's my Scandinavian upbringing but for me, dinner is the main meal of the day. While I don't mind a smoothie for breakfast or some stir-fried veggies for lunch, I want dinner to keep me full for the many hours to come.
Training or sleeping when hungry is the worst! (Part of why I'm sooo good at bulking.)
So without further ado, here are my two go-to recipes for healthy, filling, vegan dinners.
Keep in mind that these serving sizes are measured for me – a 90 kg male. Adjust accordingly.
Many of my own recipes are a result of me thinking "I like A and I like B, so a mix must be awesome". I've come to learn the hard way that, sadly, that's not always the case.
But it is with chickpeas, coconut cream, and curry powder!
- 400 g (14 oz) Canned chickpeas
- 5 dl (2 cups) Cauliflower
- 2 dl (1 cup) Spinach
- 200 g (7 oz) Coconut cream
- 1/2 Onion
- 2 tbs Coconut oil
- Curry powder, salt, turmeric, black pepper
Chop the onion into small pieces and fry it in coconut oil, together with plenty of curry powder and some salt, turmeric, and black pepper. This is the base flavor, so don't be cheap with the spices!
Once the onion has softened: dice the cauliflowers, rinse the chickpeas, and add them both to the frying pan. Stir and keep frying until the chickpeas are a bit mushy.
Pour in the coconut cream and stir well. Turn down the heat a bit and leave it to boil for 10-15 minutes, until most of the liquid has gone away. You want a hearty curry, not a soup.
Just before it's done, rinse and add the spinach. Stir and let it soften a little.
Serve in a bowl and feed those gainz!
- 1571 kcal
- 46 g Protein
- 126 g Carbs
- 109 g Fat
Micronutrients (and % of RDA):
- 2905 IU Vitamin A (97%)
- 2.9 mg Vitamin B5 (58%)
- 1.0 mg Vitamin B6 (78%)
- 117 mg Vitamin C (131%)
- 196 µg Vitamin K (163%)
- 418 µg Folate (105%)
- 279 mg Calcium (28%)
- 10.2 mg Iron (128%)
- 215 mg Magnesium (51%)
- 5.2 mg Zinc (47%)
If 1500 kcal sounds like a tall order, remove the coconut cream and cut the oil down to one table spoon. Most of the micronutrients will still be high but you'll drop half the calories.
Swedish what? That doesn't even make sense!
You'd be surprised. Visit any Swedish supermarket and you'll find an entire shelf filled with tortillas, salsa, nachos, and so on – all the things you need for Taco Friday; a holy day in our calendar.
- 250 g Minced soya/seitan meat
- 100 g Black beans
- 1 dl (1/2 cup) Water
- 4 Tortillas
- 1/2 Cucumber
- 1 Red bell pepper
- 1 Avocado
- 1 Lemon
- Salt, pepper, fajita/burrito spice
Fry the minced mock meat together with the beans and season to flavor. Once it has browned a little, add the water and let it boil away. You'll want a sticky (protein loaded) substance.
Chop up the veggies finely and put in small, individual bowls.
Cut the avocado in half, remove the seed and peel, and mash its meat to a pulp. Add some salt and squeeze a little lemon juice over it before mixing to a healthy guacamole. Some people add finely cut onion to their guacamole and it's a nice touch but I'm usually too impatient to eat at this stage.
Heat the tortillas in the microwave.
All ingredients goes on the table. Put a tortilla on your plate, add some guacamole, lots of "meat", sprinkle with the veggies you want, wrap it all up, and eat.
- 1218 kcal
- 82 g Protein
- 153 g Carbs
- 38 g Fat
Micronutrients (and % of RDA):
- 2608 IU Vitamin A (87%)
- 0.8 mg Vitamin B2 (61%)
- 6.2 mg Vitamin B3 (39%)
- 3.4 mg Vitamin B5 (68%)
- 1.0 mg Vitamin B6 (76%)
- 325 µg Folate (81%)
- 110 mg Vitamin C (122%)
- 4.4 mg Vitamin E (29%)
- 47 µg Vitamin K (39%)
- 507 mg Calcium (51%)
- 7.0 mg Iron (88%)
- 277 mg Magnesium (66%)
- 22 mg Zinc (196%)
You decide what you want on your tacos (fajitas, really) and the ingredients can vary a lot. One of my brothers likes adding banana to his and another likes canned corn. And this is the beauty – you simply mix all the weird things you like and it's totally acceptable.
Because it's Taco Friday.