This power-packed meal will keep you full and fuel your body with high-quality protein, complex carbs, and healthy fats—perfect for muscle growth and recovery.
This Recipe is Perfect for:
- strength training
- muscle recovery
- weight gain
Who is it for?
- Those who require nutrient dense foods for skin regeneration or weight gain
- Breast feeding mums
- Those who exercise and require extra calories
If you are weight training and at 60kg, looking to put on weight. This meal is half of your daily calories. Best to have in the morning. Additionally have 2 calorie rich shakes (one before training and one mid afternoon), a cold fruit juice or smoothie (after training) and another nutrient dense carbohydrate heavy meal (in the evening)
Nutritional Breakdown (Approximate Per Serving - 1 Large Bowl):
- Calories: 950-1783 (depending on add-ins like eggs, granola, etc.)
- Protein: 35-40g
- Carbohydrates: 70-80g
- Fats 35-45g
The total approximate calories 1,783 calories.
(This includes the sweet potatoes, cottage cheese, olive oil, peanut butter, avocado, nuts, and optional quinoa/rice and honey).
Sweet Potato and Cottage Cheese Bulk-Up Bowl
This dish adds a good amount of calories, protein, and healthy fats, making it perfect for bulking while still being nutrient-rich.
Ingredients:
- 2 large sweet potatoes (about 500g)
- 1.5 cups (375g) full-fat cottage cheese (replace with ricotta or plain coconut yoghurt if histamine sensitivity)
- 1 tablespoon olive oil, butter or ghee
- 1/4 cup chopped nuts (macademia, walnuts or almonds)
- 2 tablespoon of tahini or macademia butter
- 2 tablespoons of hemp seeds
- 1 tablespoon honey or maple syrup (optional for sweetness)
- 1/4 teaspoon ground cinnamon
- Salt and pepper to taste
- 1/4 cup of oats or quinoa or rice (optional for extra carbs)
- mint leaves chopped and sprinkled for flavour (optional)
Optional Add-ins:
- 2 boiled eggs (for extra protein)
- 1 tablespoon flax or chia seeds (for healthy fats and fibre)
- 2 tablespoons of seeds; LSA (ground linseed sunflower and flaxseed),
Instructions:
Decide sweet or savoury?
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Sweet version: If you add honey, cinnamon, raisins, granola or nut butter, it will have a naturally sweet flavour. The sweetness of the roasted sweet potatoes complements these ingredients nicely. Use yoghurt or ricotta cheese and oats.
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Savory version: By using olive oil, salt, pepper and perhaps adding eggs or other savoury toppings, it takes on a more savoury profile. The cottage cheese and nuts help maintain a balanced taste in this case. Use Quinoa or rice instead of oats. Add a handful of green salad leaves and sprouts to the side of the dish. with one of the naturo dressings.
- Cook the Sweet Potatoes:
- Preheat your oven to 200°C. Wash the sweet potatoes, poke a few holes with a fork, and bake for 45-60 minutes until soft and fully cooked.
- Once cooked, let the sweet potatoes cool slightly, peel, and mash them in a large bowl with olive oil (or butter), cinnamon, salt, and pepper.
- Prepare the Grains (Optional):
- If you’re using quinoa or rice, cook 1/4 cup. Add this to the mashed sweet potatoes for more complex carbs and bulk.
- Mix in the Cottage Cheese:
- Stir in the 1.5 cups of cottage cheese into the mashed sweet potatoes, combining everything thoroughly. The cottage cheese adds a creamy texture and boosts the protein content.
- Add Tahini or Nut Butter and Nuts:
- Drizzle the nut butter over the mixture, then add the chopped nuts for healthy fats and extra calories.
- Final Touch:
- Sprinkle with hemp seeds; add LSA (linseed sunflower and flaxseed), or chia seeds, for added crunch, texture, and a nutritional boost.