Go meat-free and still build mus­cle with sat­is­fy­ing, pro­tein-richp meals

Men's Fitness - - Contents -

Don’t want meat or fish in your diet? You can still build mus­cle with­out them

Meat and fish might be prime pro­tein sources, but trust us – you can cut them out of your diet and still get all you need to re­pair and grow mus­cle tis­sue for size and strength. Take the Mex­i­can-in­spired huevos rancheros recipe be­low, for ex­am­ple, which fea­tures the po­tent bulk-build­ing trio of eggs, cheese and kid­ney beans. Whether you’re full veg­gie or just want a meat-free day now and then, it’s per­fect for fu­elling your mus­cle gains.

BREAK­FAST Huevos rancheros

IN­GRE­DI­ENTS (SERVES 2) 2tbsp olive oil / 1 onion, peeled and finely sliced / 1 gar­lic clove, peeled and finely sliced / 1 red pep­per, de­seeded and finely sliced / 1 fresh red chilli, de­seeded and finely sliced / 1 large dried chilli / 2 fresh bay leaves / 400g can chopped toma­toes / 2 large toma­toes, sliced / 4 large eggs / 2 whole­meal tor­tillas / Salt and black pep­per to taste / 400g can kid­ney beans / 50g ched­dar cheese, grated

To make

Heat the olive oil in a large fry­ing pan over a medium heat. Add the onion, gar­lic, pep­pers, fresh and dried chillies, bay leaves and salt and pep­per and cook for 15 min­utes un­til soft, stir­ring reg­u­larly. Pour in the kid­ney beans and canned toma­toes, us­ing a spoon to break them up a bit. Bring to the boil, then lower the heat and cook for a fur­ther five min­utes so the sauce starts to re­duce. Lay the tomato slices on top of the mix­ture, leav­ing four small gaps, and crack the eggs into the gaps. Cover with a lid or foil and let the eggs peach in the juice for four to five min­utes. Sprin­kle the grated cheese on top and serve with the warm tor­tillas.

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