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5 Easter recipes for building muscle

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  • Which meat goes well with Easter?
  • Which side dish for the light Easter menu?
  • What fish do you eat at Easter?
  • Which side dishes for a healthy Easter meal?
  • Healthy Easter recipes: low in calories, simple & delicious

Easter is time for the family: everyone sits together and eats delicious food. There are often dishes that contain a lot of calories, such as asparagus with hollandaise sauce and fatty lamb chops. Of course, you shouldn’t completely ban yourself from such feasts, because when it comes to a healthy diet, the key phrase is “balance is the key.” There should be a cheat day in there too.

If you still prefer not to put your hard-earned six-pack in danger or want to save a few calories when cooking, we have the right recipes for you here.

All contain an extra portion of protein, perfect for your muscles, which can only grow with enough protein. In addition, proteins keep you full for a long time and, unlike excess carbohydrates, are not stored as fat reserves. This makes them perfect for your “light Easter menu”.

Which meat goes well with Easter?

You don’t always have to serve the classic roast lamb at Easter. The tasty and lower-fat alternative is poultry, such as chicken and turkey (but without skin!).

Lean beef, such as beef fillet, is also suitable for a delicious Easter menu. It is also good muscle food because they contain high-quality animal protein that your body can utilize optimally. (Easter) recipes with eggs instead of meat are also a good choice.

Which side dish for the light Easter menu?

As a rule, meat, vegetables and a carbohydrate side dish such as potatoes end up on the plate in the classic way. But the carbs in particular are not absolutely necessary, even if they are commonly referred to as “fillers”. Yes, carbohydrates have a great satiety effect. But protein and fiber also keep you full for a long time, so the low-carb combination of a high-quality piece of meat and a large portion of vegetables or salad is also an excellent and six-pack-friendly choice – not just at Easter.

What fish do you eat at Easter?

If you like fish, this is also a good choice for your healthy Easter meal. Fish is not only rich in protein, it also provides a good amount of omega-3 fatty acids. According to the Omega-3 eV working group, salmon in particular has unbeatable nutritional values ​​with its omega-3 content of around 1.7 grams of EPA and DHA per 100 grams. Salmon can also be combined with many other ingredients to create a delicious menu. These types of fish also contain a lot of Omega 3.

Which side dishes for a healthy Easter meal?

When choosing ingredients, you shouldn’t just pay attention to the protein and fat content. Vegetables should be an integral part of your meal. For example, asparagus goes well at Easter. It contains only 18 calories per 100 grams and is versatile in the kitchen. You can steam it, fry it or prepare it as an appetizer for soup.

Green vegetables such as spinach, zucchini or beans also make great healthy accompaniments to fish or meat.

Healthy Easter recipes: low in calories, simple & delicious

No matter whether with meat, fish or vegetarian: there is something for every taste:

Spring fever on a plate: The slightly nutty note of the crisp green asparagus is a perfect match for shrimp and pasta.

Pasta with shrimps and asparagus

  • 200 g Tagliatelle
  • 500 g green asparagus
  • 200g shrimp
  • 1 clove garlic
  • 1 medium shallot(s)
  • 0.5 medium sized peppers
  • 1 tbsp olive oil
  • 50 ml Hafermilch
  • 1 splash of lemon juice
  • 1 The Dill
  • 1 Prise Pfeffer
  • 1 pinch of salt
  1. Cook pasta according to package instructions, drain and set aside. Reserve a little of the pasta water.
  2. Wash asparagus. Peel the lower third and cut off the woody ends. If the sticks are very thin, you can save yourself the trouble of peeling them. Cut the asparagus into thirds. Cut the peppers (for example yellow, as in the recipe picture) into bite-sized pieces. Peel the shallot and garlic and chop finely.
  3. Heat olive oil in a pan. Sauté the shallots and garlic for a few minutes until translucent. Add asparagus and peppers and fry for about 2 to 3 minutes. Add the shrimp and fry for another 5 minutes. Season with salt and pepper. Deglaze with oat milk and pasta water and cook until the shrimp are cooked through.
  4. Season with lemon juice and pepper. Fold in the noodles and sprinkle with dill.
  • Calories (kcal): 568
  • Fett: 10g
  • Protein: 37g
  • Carbohydrates: 82g

Delicious and healthy muscle menu with lots of vegetables and filling rice: a real all-rounder that you can also eat as a post-workout meal.

Vegetable pan with strips of beef fillet

  • 150 g beef fillet
  • 1 clove garlic
  • 1 THE Soybean
  • 70 g green bean(s)
  • 100 g Broccoli
  • 1 THE Rapsöl
  • 0.5 medium sized peppers
  • 0.5 medium sized onion(s)
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 teaspoon parsley
  • 50 g Basmati-Reis, roh
  1. Cut the beef fillet into strips and marinate in a flash marinade made from pressed garlic and soy sauce plus salt and pepper. To do this, simply put the marinade and meat together in a freezer bag and let it sit for around 20 minutes.
  2. Either wash and clean the beans and broccoli or simply use frozen goods and cook both (preferably together) in salted water until al dente, then drain.
  3. Cook rice in another pot according to package instructions. If you follow a low carb or keto diet, you can simply leave out the rice as a side dish.
  4. Fry the meat all over in half the oil in a pan, remove and set aside.
  5. Peel the onion, dice it small and sauté in the remaining oil. Then dice the peppers and fry them in them. Add the beans and broccoli and season everything with salt and pepper. At the end, fold in the meat again and garnish with parsley. If you like it spicy, add a little sambal oelek.
  6. Serve the vegetable-meat mix with rice and you’re done.
  • Calories (kcal): 565
  • Fett: 20g
  • Protein: 45g
  • Carbohydrates: 53g

Salmon provides healthy fatty acids and achieves top values ​​in terms of protein content. Asparagus has lots of vitamins and minerals – an unbeatable combination

Lemony salmon with asparagus

  • 1 fillet(s) of salmon
  • 1 clove garlic
  • 1 tbsp olive oil
  • 0.5 TL Honig
  • 0.5 TL Dijon-Senf
  • 250 g green asparagus
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 teaspoon parsley
  1. Preheat oven to 200 C.
  2. Press the garlic and process it into a paste with olive oil, honey, a splash of lemon juice and mustard.
  3. Place asparagus in a small baking dish. Place the salmon on or next to the vegetables and spread the paste on top, season with salt and pepper. Add 1-2 lemon slices to the salmon.
  4. Bake in a hot oven for 15-20 minutes.
  5. Top with freshly chopped parsley at the end.
  • Calories (kcal): 437
  • Fett: 31g
  • Protein: 31g
  • Carbohydrates: 12g

Instead of high-calorie mayo dressing, this lighter version of Caesar salad is just as delicious

Healthy Caesar salad with chicken

  • 200 g Romanian-Salad
  • 2 slices whole wheat toast
  • 2 fillet(s) of chicken breast
  • 1 tsp Rapeseed
  • 2 THE Parmesan
  • 1 pinch of paprika powder
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 3 tbsp natural yogurt
  • 1 TL Senf
  • 1 tsp capers
  • 1 tbsp lemon juice
  • 1 dash of Worcestershire sauce
  • 1 tsp olive oil
  • 2 tsp Parmesan
  • 1 pinch of salt
  • 1 pinch of garlic powder
  • 1 Prise Pfeffer
  1. Wash and clean the lettuce leaves, drain them very well and cut them into coarse pieces. Cut chicken breast fillets into strips. Dice toast bread. Grate Parmesan.
  2. Puree all ingredients for the dressing into a homogeneous mass. Add the salt to taste, as the other ingredients already add a good flavor.
  3. Heat rapeseed oil in a pan, fry the chicken strips on all sides and season with paprika, salt and pepper. Remove from the pan and toast the croutons.
  4. Mix the salad with the dressing. Spread the chicken, croutons and parmesan on top.
  • Calories (kcal): 340
  • Fett: 15g
  • Protein: 36g
  • Carbohydrates: 18g

Whether for breakfast, brunch or lunch: you can adapt this fitness omelette to your liking and, for example, add diced bacon or swap the mushrooms for other vegetables

  • 0.5 medium red onion(s)
  • 100 g Mushroom(s)
  • 1 TL Butter
  • 3 medium sized egg(s)
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 teaspoon parsley
  1. Cut the onion into fine cubes. Clean the mushrooms, then cut them into slices. Crack eggs, whisk with salt and pepper.
  2. Heat butter in a non-stick pan. Fry the onion and mushrooms until everything is lightly browned. Then pour in the egg mixture and swirl the pan until the egg is distributed over the mushrooms.
  3. When the omelet is slightly browned on the bottom and still a little runny on top, add the mushroom mixture to one half. Remove the omelette from the bottom with the silicone spatula, slide it to one side of the pan, fold it over, and you’re done.
  • Calories (kcal): 304
  • Fett: 22g
  • Protein: 25g
  • Carbohydrates: 4g

With these delicious recipes, Easter will not only be delicious, but also fitness-friendly. Try one of our dishes and show family and friends how delicious a healthy Easter menu can be.

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