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