5 delicious recipes for bulking!

Higher in calories and rich in protein: let’s talk about bulk recipes!

To give you some extra inspiration while bulking, I’ve written this blog with five different bulk recipes. From savoury to sweet, from pasta to overnight oats, with both lower and higher calories! Something for everyone!

Before you rush into the kitchen to start prepping, there are a few essential items you’ll need to make your meal prep go smoothly. Airtight containers are perfect for keeping your meals fresh and easy to take with you. Additionally, Fat-Free Cooking Spray is essential for preparing your dishes healthily and without added fats.

With these tools in hand, you’re ready to get started!

“The more you BEAST, the more you GAIN!”

Check out the 5 delicious bulk recipes below

1. Creamy Tagliatelle with Spinach and Salami

Nutritional values per serving

• Calories: 637 kcal
• Carbohydrates: 63 grams
• Fats: 27 grams
• Protein: 35 grams
• Fibre: 3 grams

Ingredients for 4 servings

• 400 grams fresh (from the fridge) tagliatelle
• 400 grams frozen spinach à la crème
• 200 grams grated mozzarella
• 2 garlic cloves
• 250 grams mushrooms
• 100 grams salami
• XXL Nutrition Perfect Cooking Spray (to save on calories!)

Method

• Spray a frying pan with cooking spray and wait until the pan is properly heated.
• Add the frozen spinach à la crème and the 2 garlic cloves to the pan.
• Meanwhile, bring a pot of water to a boil and cook the tagliatelle according to the package instructions.
• Slice the mushrooms and dice the salami into small cubes.
• Once the spinach à la crème softens, add half of the grated mozzarella, the salami cubes, and the mushrooms. Stir well and let it simmer until everything is hot and the cheese is fully melted into the mixture.
• Drain the tagliatelle and add the spinach mixture to the pan with the pasta. Stir well and then divide into 4 plates or containers.
• Garnish with the remaining mozzarella and enjoy: buon appetito!

“Eat spaghetti to forgetti your regretti!”

2. Overnight Apple Crumble Oats

Nutritional values per serving of overnight oats

• Calories: 519 kcal
• Carbohydrates: 84 grams
• Fats: 8 grams
• Protein: 32 grams
• Fibre: 12 grams

Ingredients for 1 serving of overnight oats

• 40 grams Perfect Oats
• 300 ml skimmed milk or other milk of choice
• 20 grams Whey Delicious, flavour: apple pie
• 20 grams speculaas biscuits or 'schuddebuikjes'
• 2 teaspoons ground cinnamon
• 2 teaspoons brown sugar
• One whole apple
• XXL Nutrition Perfect Cooking Spray (to save on calories!)

Method

• In a bowl, yogurt cup, or jar, combine 300 ml milk, 40 grams oats, and 20 grams protein powder, and stir well until it’s all mixed together.
• Cover the mixture with a lid or cling film and leave it in the fridge overnight.
• The next morning, take the overnight oats out of the fridge and let them sit at room temperature for a bit.
• Meanwhile, spray a frying pan with cooking spray and wait until the pan is hot.
• Cut the apple into small cubes and cook them over low heat with a pinch of cinnamon and brown sugar until the apple pieces are soft and tender.
• Add the speculaas biscuits or 'schuddebuikjes' and the warm apple on top of your oats, sprinkle with an extra pinch of cinnamon and brown sugar, and enjoy your delicious overnight oats!

“You are the apple to my pie!”

3. Hawaiian Chicken Poke Bowl

Nutritional values per poke bowl

• Calories: 665 kcal
• Carbohydrates: 75 grams
• Fats: 25 grams
• Protein: 30 grams
• Fibre: 9 grams

Ingredients for 4 poke bowls

• 250 grams (sushi) rice
• 300 grams chicken breast or, to make it even easier, 3 packs of XXL Ready-to-Eat Chicken Breast
• 200 grams edamame beans
• 1 whole mango
• 2 ripe avocados
• 1 teaspoon sesame seeds
• XXL Nutrition Light Sauce, flavour: teriyaki
• 1 tablespoon sriracha
• XXL Nutrition Perfect Cooking Spray (to save on calories!)

Method

• Bring a pot of water to a boil and cook the rice according to the package instructions. Once cooked, let the rice cool for 1 hour in a large bowl.
• Spray a frying pan with cooking spray and wait until the pan is hot.
• Add the chicken breast along with the sriracha and cook until fully done.
• Meanwhile, slice the mango and avocado into wedges.
• Divide the rice into bowls and add the mango, avocado, chicken breast, and edamame beans.
• To top off the poke bowl, drizzle some teriyaki sauce over it and garnish with sesame seeds. Enjoy your meal!

“Good food = good mood!”

4. The Ultimate Bulk Burger

Nutritional values per burger

• Calories: 725
• Carbohydrates: 47 grams
• Fats: 40 grams
• Protein: 42 grams
• Fibre: 5 grams

Ingredients for 4 burgers

• 400 grams ground beef or 4 ready-made beef burgers
• 4 slices of cheddar cheese
• 1 red onion
• 1 large tomato
• 4 eggs
• 1 ripe avocado
• 4 white buns or 4 hamburger buns
• 1 head of lettuce
• XXL Nutrition Light Sauce, flavour: tasty burger sauce
• XXL Nutrition Perfect Cooking Spray (to save on calories!)

Method

• Spray a frying pan with cooking spray and wait until it’s hot.
• Meanwhile, slice the onion and shape the ground beef into 4 patties.
• Add both the onion and the patties to the frying pan and cook the burgers until fully done.
• In another frying pan, spray with cooking spray, heat it up, and fry the 4 eggs.
• Add the slices of cheddar cheese to the burgers and let them melt.
• Optional: Cut the hamburger buns in half and toast them for about 1.5 minutes on the cut sides.
• Slice the avocado, lettuce, and tomato. Spread the bottom half of the buns with tasty burger sauce.
• Place the burgers on the bottom halves, then add the fried egg, avocado, a slice of tomato, and lettuce. Place the top bun on and enjoy!

“Life is just better with burgers!”

5. Very Veggie Curry with Chicken and Rice

Nutritional values per serving

• Calories: 917 kcal
• Carbohydrates: 125 grams
• Fats: 27 grams
• Protein: 39 grams
• Fibre: 7 grams

Ingredients for 4 servings

• 350 grams chicken breast or, to make it easier: 3 packs of XXL Ready-to-Eat Chicken Breast
• 600 grams stir-fry vegetables of your choice
• 600 grams rice of your choice
• 400 ml coconut milk
• 150 grams red onions
• XXL Nutrition Perfect Cooking Spray (to save on calories!)
• Pepper, salt & garlic powder
• Optional: Peanuts or cashews for garnish (note: not included in the nutritional values above)

Method

• Spray a frying pan with cooking spray and wait until the pan is hot.
• Add the garlic and onions to the pan and sauté. Then, add the chicken breast and cook until fully done.
• Meanwhile, bring a pot of water to a boil and cook the rice according to the package instructions.
• Once the chicken is cooked through, add the stir-fry vegetables and coconut milk, and stir everything together. Bring to a boil and let it simmer for 5-7 minutes.
• Serve the cooked rice on a plate, top it with the curry, and optionally sprinkle some peanuts or cashews on top. Enjoy your meal!

“Be nice, eat rice!”

Enjoy & let’s make those gains!