What are the essential recipes for gaining muscle and weight for thin people

Lean people need to pay attention to the high protein, high calorie, nutrition intensive diet. The recommended recipes include chicken breast meat brown rice, beef oatmeal Congee, salmon vegetable salad, egg milk oatmeal soup and nut yogurt bowl.

1. Chicken breast meat with brown rice

Chicken breast meat provides high-quality protein and low fat content, and is paired with brown rice to supplement complex carbohydrates. Fry chicken breast in a small amount of olive oil until golden brown, season with black pepper, and mix with steamed brown rice for consumption. Brown rice is rich in B vitamins and dietary fiber, which helps maintain stable energy metabolism. Suggest pairing with dark vegetables such as broccoli to supplement with vitamin K and calcium.

2. Beef and oatmeal Congee

Lean beef is rich in creatine and iron, and cooking with oats can increase calorie intake. Cut beef tenderloin into diced pieces and blanch in water to remove fishy smell. Cook over low heat with oatmeal until thick, then add ginger shreds for seasoning before serving. β - glucan in oats helps regulate blood lipids, while zinc in beef promotes testosterone secretion. For those with weak digestive function, beef mince can be used instead of meat chunks.

3. Salmon Vegetable Salad

Salmon contains omega-3 fatty acids that can reduce inflammation after training. Mix the cooked salmon chunks with purple cabbage, cherry tomatoes, and avocado, and season with olive oil and lemon juice. Avocado provides healthy monounsaturated fat, while purple cabbage contains anthocyanins that have antioxidant properties. It is recommended to consume deep-sea fish 2-3 times a week to avoid fish species with high mercury levels.

4. Egg Milk Oat Soup

The combination of whole eggs and skim milk provides a complete amino acid profile, while oats increase dietary fiber. Boil ready to eat oats with milk, add eggs and stir into a soup, and add chia seeds to increase omega-3 content. Lactose intolerant individuals can switch to lactose free milk, and eggs are recommended to be boiled or steamed to retain nutrients.

5. Nut yogurt bowl

Greek yogurt paired with mixed nuts can simultaneously supplement protein and healthy fat. Choose sugar free Greek yogurt as the base, add crushed nuts such as almonds, walnuts, pumpkin seeds, etc., sprinkle a small amount of blueberries to increase antioxidant substances. Nuts should be consumed within 30 grams per day to avoid excessive calorie intake. Dairy allergy can be replaced by soybean milk yogurt. During the muscle building period, it is necessary to ensure a daily calorie surplus of 300-500 calories and a protein intake of 1.6-2.2 grams per kilogram of body weight. In addition to diet, resistance training should be combined to stimulate muscle growth, and it is recommended to adopt a gradual loading principle. Pay attention to monitoring changes in body fat percentage to avoid simple fat accumulation. Drink no less than 2000 milliliters of water per day and replenish electrolytes promptly before and after training. If there are symptoms of indigestion, three meals can be divided into 5-6 small meals, and digestive enzyme preparations can be used under the guidance of a doctor if necessary.