Simple Keto Chicken with Garlic, Rosemary, and Bay Leaves
Chicken is the bodybuilders most favorite.
Alright, alright, it’s chicken breast and this recipe is with chicken thighs.
Well, I LOVE chicken thighs and can’t help myself coming up with recipes to make them taste even more delicious!
Furthermore, as many of you, I like simple recipes: few ingredients, quick from pan to plate, little cleaning afterward.
Guess what, this one-pot recipe is all of that!
And it’s a keto recipe too!
*ROAR OF APPLAUSE* (thank you, thank you)
It uses mainly herbs that you should have in your kitchen available (if not, what are you even eating hahah) and other staple ingredients.
It uses wine, but as I always say, you don’t need the expensive stuff. Buy the cheap one and it keeps in the fridge forever (it’s for cooking!).
This super easy to make recipe provides almost 50g of protein per serving, 1g of carbs and 630kcal. What an amazing way to cut weight, if you ask me!
This goes great with a salad made of fresh lettuce, fennel, arugula, celery, and a couple of cherry tomatoes. With, it goes without saying, some tasty extra virgin olive oil drizzled on top.
You don’t need to be a bodybuilder to appreciate this keto recipe. Given the high-protein content, though, this recipe is indicated for whoever does resistance training which means lifting weights. Also if you do calisthenics or gymnastic and you are on a ketogenic diet, this recipe is good for you too!
Besides being keto friendly, this recipe is also suited for the following diets: Paleo, Primal, LCHF.
You can replace the wine with beer, vinegar, chicken broth.
Without further ado, here’s the recipe!
GIF Recipe
Chicken Stew with “Fake” Potatoes
Potatoes…who doesn’t love them, am I right?!
All those calories though!
What if I told you that there is a vegetable that tastes and “behaves” 90% like a potato but with half of the calories?
Let me introduce you to a new staple in your diet which makes for a great food hack.
Enter rutabaga.
Yeah, bizarre name. But you might also know it as neep or swede.
I stumbled upon it almost by chance, really.
I live in the Netherlands and my Dutch is very bad. I asked for “Kohlrabi” and the fruit seller packed me a rutabaga. Which I discovered only when getting home and finding this HUGE and weird looking vegetable in my bag.
It actually took me some time even to understand what it was hahaha
I found a lot of delicious recipes on the internet but I didn’t have much time to do fancy stuff so I decided to treat it like I would normally treat a potato and use it to make this chicken stew you can see here.
I am pretty sure that if you would serve this to anyone who didn’t see you cooking, they might never tell that it’s not made with actual potatoes. The more sophisticated foodies might spot the difference and tell you “what kind of potatoes did you use for this dish?”
The difference is incredibly subtle.
The rutabaga/neep/swede has ONLY 36 kcal/100g!! It also provides a mere 8g of carbohydrates of which 3g are fibers. If you are on a ketogenic diet and miss potatoes, this can be for you!
From the nutrition point of view, unfortunately, as with regular potatoes, this is nothing spectacular as it doesn’t provide that high amount of nutrients. Though it has more vitamin C than regular potatoes providing 42% of the Vitamin C RDA in 100g. But to be honest, you need to have a very crappy diet not to consume enough vitamin C 😀
Also for those of you cutting and missing potatoes, try to have some rutabaga! I am going to show you more recipes in the future that are great for cutting!
I decided to make a very quick chicken stew using “kipkluifjes”. I have no idea what’s the English word for that and the closest approximation is chicken thighs though they are very small.
Of course, you can use bigger chicken thighs, drumsticks, and even chicken breast.
This high-protein recipe is a healthy bodybuilding meal great for dinner or post-workout.
At 850 kcal this recipe can be a bulking one for those looking to increase muscle mass. If you are cutting, use chicken breast or remove the skin from the chicken.
This recipe is also high in protein since it provides 54g per serving.
With 32g of net carbs, this can a good post-workout recipe for people on the targeted ketogenic diet (TKD).
If you don’t want to use beer, use wine, vinegar, or chicken broth to make this recipe paleo/primal.
GIF Recipe
Pork Belly & Brussels Sprouts (Vitamin K & C Booster!)
I used to HATE Brussels sprouts.
Like any cheap plot you can think of, I am now in love with them, of course.
It all started when I wanted to pair some veggies with my beloved sardines.
I was experimenting with different things and I decided to give Brussels sprouts a try. And boy I was hooked!
I don’t know what happened but I actually really like them now. Go figure!
Brussels sprouts are a nutrient powerhouse!
100g of Brussels sprouts provide:
- 142% of your Vitamin C RDA
- 221% of your Vitamin K RDA
- 15% of your Folate RDA
- 3.4g of protein per 100g (not bad for a vegetable!)
- fullness and satiety
This recipe is a great way to pack some vitamins together with some great flavor (and a lot of protein!).
In the recipe I used beer. Feel free to substitute it with wine or vinegar (apple cider goes great here!).
If you don’t want to use sweetener, you can use applesauce for a more natural and whole ingredient (I didn’t have it at hand). Apple goes very well with pork, you should really try.
This is a full meal great for clean bulking. I would recommend this as dinner or post-workout. You get protein, fat, and healthy carbs all in one meal!
You don’t need to eat junk food to gain muscle mass. You can have perfectly healthy bodybuilding meals to gain mass and this recipe is an example.
This is a one-pot recipe which means that you won’t have to spend much time for cleaning up since you do everything in one pan.
This is a very easy and quick bodybuilding recipe which is also good for people on the paleo, primal, lchf, iifym diet.