In this article, I want to show a quick after workout meal, easy to prepare and cook at home. A dish that is very sustainable because it provides good calories and a well-balanced macro ratio but also other essential nutrients for proper function and recovery.
The dish is Spaghetti Bolognese, and it’s my recipe. It’s my first time cooking this meal and didn’t even check a recipe before making it but it came out extremely tasty. Well, I am not actually new to cooking as I typically prepare my food and meals at home.
I like and intend not only to maximize my fitness gains, but cooking at home where I can control all the ingredients and ratios (without counting) works best for health and sustainability first.
Before showing you the list of ingredients and discussing the cooking method and everything related, I want to inform you that I also posted the recipe on my YouTube channel:
The Ingredients Needed for Spaghetti Bolognese
- Minced meat. I picked minced chicken
- Mushrooms (dried if possible)
- Tomato juice and some specific tomato sauce (low in calories) that works for spaghetti in general
- Cheese or Parmigiano
- Parsley, extra-virgin olive oil, pink salt, pepper
- A pot and a pan.
I didn’t mention quantities because it depends on whether you want to pack it for later and the days after as well or not. Or perhaps you want to invite your closest.
Pick The Best Products and Ingredients
The main reason I like cooking and preparing my meals and dishes at home is that I can control the ingredients and products I buy. The better the products are, the more quality and more nutrients you get, which has a good impact on your body over the long term if you continuously do it.
- Whole wheat spaghetti (if gluten isn’t a problem for you), or
- Rice and corn spaghetti/pasta (gluten-free). But even so,
- Pick the product with the highest amount of fiber. It dictates the quality of the complex carbohydrate and how processed it is. The more fiber it has, the lower the Glycemic Index will be, which is especially important if you are somewhat insulin-resistant. I am carb adapted, and I love eating carbs as my way to fuel the body. So for me, it is an essential nutrient in every dish I cook. That’s why I avoid processed wheat like white pasta and pick whole foods instead.
I also know which brand provides the best meat on the market, and every time, I try to get from that company only. The mushrooms are dried because it’s easier and faster to cook them along with the minced chicken.
Then you have the cheese of your choosing, which you add on top of the spaghetti after you finish cooking it.
The tomato juice contains 98% tomatoes, and the rest is water and salt. Even the sauce is low in calories and provides high-quality and organic ingredients. It’s the same reason why I use pink salt and olive oil (for good fat content) and vitamins.
Spaghetti Bolognese Recipe: Step by Step
The first step is adding water into a pot and letting it boil. Add in it two spoons of extra-virgin olive oil and salt. After it boils, throw in the spaghetti! You’ll have to taste them and see when they are ready. Stay closer to it because it doesn’t take more than 20-25 minutes to prepare.
Then, while you let the pot boil the water, prepare a pan with olive oil and let it hit up before adding upon the minced meat.
Throw the meat there and cook it in a bit of oil for a few minutes. Right after, add the mushrooms over and mix them in the same oil. Twirl them well, pay attention because you can easily roast them too much. You want to fry them a little bit and then add the tomato juice. You can add enough tomato juice to cover almost the entire content inside the pan because the water within will boil and ripen the minced meat and mushrooms at the same time.
At this moment, add salt and pepper to give a taste. Maybe, it will take you 15 minutes, depending on how much content you cook, but keep the tomato sauce nearby because you soon have to add it too. You need just a little to give more and better taste to the food.
You may also need to add a glass of water, in case you didn’t add enough tomato juice. I didn’t need it though!
Somewhere towards the end, add the parsley in the pan (also garlic if you want and have available). Then let it cook for another few minutes.
After you prepare the dish and it’s ready, you can spread the cheese over.
The Macro Ratios
If you are more protein and fat-adapted, then eat less pasta and more of the minced meat and also a lot more cheese. In this situation, the ratios perhaps should be:
- 20-30% carbs (spaghetti)
- 40% fat (cheese and olive oil)
- 30-40% protein (minced meat, cheese, mushrooms).
If you are like me, carb-adapted, then the ratios are:
- 50-60% carbs
- 30-40% protein
- 20-10% fat.
For more minerals and vitamins, you can associate a side dish with green salad or whatever you like eating, but it has to be fibrous, fresh vegetables.
Calories Don’t Matter
This dish is very healthy, nutritious, and low in calories because it’s low-calorie-density food compared to empty-high-density-calorie foods like chocolate. This meal doesn’t provide refined sugars at all!
Its volume is pretty high, and because adequately cooked, it has health benefits and pro fat loss and muscle gain (depending on the sizes). Due to the high volume, it occupies the stomach fully and indicates satiety rather quickly.
Watch the video below and find out more about what a healthy diet is and also read my article with the meals I usually eat that helped so much in my fitness journey: The Diet and Meals That Help Me Stay Lean and Train