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Do you even lift?

Then you're going to need to back up those workouts with a solid bodybuilding diet. Here are some recipes to give you all you need to power through

Basil & Avocado Green Lentil Spaghetti
Prep time: 10-15 mins
Cook time: 20-25 mins
Serves: 1-2
Ingredients
Water, as needed
1/3 cup olive oil
½ tsp salt
150 gm green lentil spaghetti
2 ripe avocados
2 tbsp fresh lemon juice
¼ tsp black pepper
2 garlic cloves, minced
2 tbsp pine seeds, roasted
¼ cup basil, chiffonade cut
Method
Bring water to a boil, then add a little oil and salt. Cook the green lentil spaghetti for 10 minutes until al dente.
In a blender, purée the avocado, then add lemon juice, salt and pepper. Transfer into a mixing bowl when it's done.
In a pan, heat the oil then add garlic and pine seeds.
Blanch the pasta for 3 minutes, add to the pan together with the pine seeds, followed by the avocado puree and basil.
Mix evenly and serve.
NOTE: Starchy wheat pastas are not an ideal fit for quantity consumption so try using plant-based pasta instead. The combination of avocado and basil is an easy favourite, as the popping flavour simply makes your taste buds dance.

Chicken Thigh with Garlic Sautéed Spinach
Prep time: 10-15 mins
Cook time: 20-25 mins
Serves: 2
Ingredients
2 ½ cups homemade
chicken broth
1 cup almond milk
¾ cup all-purpose flour
2 chicken thighs
1 cup baby spinach
1 tbsp roasted garlic, chopped
1 tbsp olive oil
Salt and pepper to taste
For French onion mix:
¼ dried onion flakes
2 tbsp homemade beef broth
¼ tsp onion powder
¼ tsp fresh parsley flakes
¼ tsp celery
¼ tsp paprika
¼ tsp ground black pepper
1 tbsp lemon juice
2 ½ cup fresh celery
Method
Preheat the oven to 350°F.
In a saucepan, bring chicken broth and half the milk to a simmer over medium heat.
In the meanwhile, whisk the flour and the remaining milk in a bowl. Pour into the saucepan with the broth and continue whisking over low heat as it simmers (about 5 mins) until thickened. Remove from heat.
Mix all the ingredients for French onion mix together. In a large bowl, combine it with the thickened chicken broth.
Add chicken and pour into a large baking dish, cover with foil and bake for 25 mins or until chicken is cooked. Remove from oven.
Sauté the spinach together with the chopped roasted garlic, and season with salt and pepper.
Arrange the chicken thigh on a bed of sautéed spinach, and serve.
NOTE: Did you know that a single serving of chicken provides 30gm of protein for the price of just 1gm of saturated fat? By comparison, a trimmed sirloin steak gifts your arteries 15gm of heart-bashing sat fats for exactly the same amount of protein. Spinach, meanwhile, speeds up the body's conversion of protein into muscle mass.

Ground Beef Enchilada Zucchini Boats
Prep time: 10-15 mins
Cook time: 17-20 mins
Serves: 4-5
Ingredients
5 medium zucchinis,
halved lengthwise
Salt to taste
Pepper to taste
1 tbsp olive oil
1 small white onion,
finely chopped
2 garlic cloves, minced
450 gm lean ground beef
1½ tbsp chilli powder
1 tsp ground cumin
½ tsp paprika
¾ cup corn kernel
440 ml tomato sauce
2/3 cup water
¾ cup shredded cheese
Method
Preheat the oven 450°F.
Remove the membranes from the zucchini and season with salt, pepper and oil. Prebake in the oven for 5-10 minutes. Remove and set aside.
In a pan, add the oil and sauté the onion until soft; add garlic and stir. Follow this with the ground beef, and stir until half-cooked.
Season with chilli powder, cumin and paprika; then, add the corn kernels and sauté, followed by tomato sauce. Allow to simmer for a minute.
Combine water and cornstarch, and add to the pan; mix and simmer. Season to taste.
When the sauce thickens, remove from the burner.
Scoop the meat mix into the prebaked zucchini.
In a baking tray, line the zucchini boats and sprinkle with shredded cheese. Bake for 10 minutes or until done. Serve.
NOTE: Leaner than traditional beef, these natural alternatives consist of quality protein, with key amino acids - carnitine, carnosine and creatine - more abundantly found in red meat and important in both energy metabolism and muscle synthesis. In addition to the many benefits of zucchini, the wonder squash also aids digestion. Together, these ingredients make the best combination.

Hearty Oatmeal Gone Bananas Bar
Prep time: 8-10 mins
Bake time: 20-25 mins
Makes: 10-12 bars
Ingredients
2 cups oats
2 cups gluten-free whole-wheat flour
1 tsp baking soda
½ tsp salt
1 cup melted butter
2 eggs
½ cup honey
2 bananas (one sliced, one mashed)
1 tsp vanilla extract
Method
Preheat the oven 350°F.
Mix all the dry ingredients in a mixing bowl.
Mix melted butter and egg evenly and add to the bowl; mix properly, then add honey, mashed banana and vanilla.
Scoop and spread into the baking tray; add the sliced bananas into the middle of the batter.
Place inside the oven and set the timer for about 20-25 minutes or until oats are golden brown.
Cut into bars and serve.
NOTE: Not only does the fibre in oatmeal keep you from feeling hungry, it also contains essential amino acids which aid in muscle-building. As for bananas, they are an ideal source of fuel that provides quick energy, with a high potassium content that helps prevent muscle cramping during your workout.

Rise & Shine Coffee Smoothie
Prep time: 5-8 mins
Serves: 1-2
Ingredients
4 bananas
1 cup coffee, cold or room temperature
½ cup almond coconut milk
1 scoop whey or vegan vanilla protein powder
5 tbsp coconut flakes
Handful of ice
Method
Place all ingredients in a blender or food processor and pulse until smooth.
Garnish with flaked coconut and serve.
NOTE: I call this a double shot of recovery medicine - but in a delicious formula. Not only do you get that hard-earned caffeine boost after your workout, but also get your protein from the almond plant milk. The scoop of whey protein boosts this muscle food to an acceptable level.

Avocado & Pear Smoothie
Prep time: 5 mins
Serves: 1-2
Ingredients
1 frozen ripe pear
½ ripe avocado
¾ cup almond milk
1 tbsp honey
1 cup ice cubes
Method
Add all the ingredients into a heavy-duty blender.
Pulse and blend until smooth.
Transfer into a serving glass - and enjoy.
NOTE: It's no secret that avocado is a superfood. Its health benefits are numerous, making it a favourite among dieters and health enthusiasts. Avocados are rich in monounsaturated fats, which melt pounds from your waistline and help you tone up. I added the pear simply to boost the smoothie's flavour, as I personally did not enjoy a blunt avocado smoothie to start with. Try it for yourself!