Nutritious energy-dense recipes for athletes and bulking

One ‘problem’ with very nutrient-dense meals is that it can be hard to get enough energy if you are very active or wanting to grow.   

These recipes provide more energy for someone who is very active (e.g. an endurance athlete) or wanting to grow (e.g. a bodybuilder in a bulking cycle or a growing teenager) while also prioritising nutrient density!

Sardine and spinach omelette

Nutrient density and healthy eating don’t have to be complex.   This simple omelette recipe provides a whack of nutrients from the sardines and spinach with some extra energy from the whole eggs and cheese.

Salmon, mushrooms, spinach and bell peppers

This simple dinner combines a number of nutrient-dense foods.  The salmon provides plenty of omega 3 fatty acids, protein, a range of B vitamins as well as copper and selenium.  The bell peppers provide a great boost of vitamin C.  It’s also super tasty!  

Nut granola

This nut granola recipe is a tasty way to boost your copper, magnesium and phosphorus. The higher energy density of the nuts will help you recover, repair and grow!

Nut Granola

Green breakfast salad with salmon

This super green salad will max out your omega 3, choline, vitamins B12, A, C and K as well as folate, calcium, copper, magnesium, phosphorus potassium and selenium. While there is plenty of greens, the salmon, brazil nuts and avocado will help you to get enough energy for your activity and recovery.

Chicken and seafood stir fry

This tasty stirfry provides a ton of protein from the chicken and seafood along with a hefty dose of vitamin B3, B5, B6, A, K, choline, folate, copper, phosphorus and potassium. The avocado also adds a little bit of extra energy to help with your recovery.

Salmon, spinach, sauerkraut, cottage cheese and olives

The is a delicious Sunday lunch at the Kendall house! Succulent salmon packed with omega 3s with some spinach for the minerals and sauerkraut for some added probiotics.  Cottage cheese, feta and olives prove a bit more energy. 

Like these? Get access to 200 nutrient-dense recipes optimised for athletes and bulking for only $27!

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