High Calorie Meal Prep for Muscle Gain | Big Boy Baked Penne

Summary

This video script details a high-calorie, protein-rich baked penne recipe perfect for bulking season. It includes a tomato-based meat sauce, vegetables, and three types of cheese, culminating in a hearty dish with over 1000 calories and 68 grams of protein per serving. The step-by-step guide covers preparation, cooking, and assembly, ultimately yielding a satisfying meal to support muscle gain.

Takeaways

• 🍝 The recipe is for a high-calorie, protein-rich baked penne dish, ideal for a bulking season diet.
• 🔪 It involves chopping an onion, garlic, and optionally spinach for added nutrition.
• 🍅 A tomato-based meat sauce is created using ground beef, canned diced tomatoes, and crushed tomatoes.
• 🧂 Seasonings like dried basil, oregano, and salt are added to the sauce for flavor.
• 🍲 The sauce simmers for about 15 minutes before adding the spinach and cooked penne pasta.
• 🧀 The dish layers include part-skim ricotta cheese, mozzarella, and parmesan for a cheese trio.
• 🍴 The baked penne is portioned into meal prep containers for convenience and can be stored in the fridge for up to five days.
• 🔥 The dish is baked at 400°F (204°C) for 30 minutes and broiled at the end to brown the cheese.
• 📝 The full recipe with instructions and ingredients is available on the chef's website.
• 💪 The meal is designed to help with weight and muscle gain, providing over a thousand calories and 68 grams of protein per serving.
• 🌿 Chopped parsley is garnished on top for color, though this step is optional.

Q & A

What is the main purpose of the big boy baked penne dish described in the script?

The main purpose of the big boy baked penne dish is to provide a high-calorie and protein-rich meal suitable for a bulking season, with over a thousand calories and 68 grams of protein per dish.

What type of pasta is used in the recipe and why might any shape work?

Penne is used in the recipe, but any shape can work because the focus is on the overall dish's nutritional content and flavor, not just the pasta shape.

Why does the script mention spinach as an optional ingredient and what is the speaker's opinion on it?

Spinach is mentioned as an optional ingredient for added nutrition. The speaker finds spinach repugnant due to its wilting nature and taste, but acknowledges it disappears when cooked in hot dishes.

What is the speaker's opinion on the relationship between taste and nutritional value in food?

The speaker humorously notes a perceived cruel irony that foods which are good for you often taste bad, while those that are bad for you tend to taste good.

How much ground beef is used in the recipe and what is its role?

Two pounds or 908 grams of 85/15 ground beef is used, primarily for browning and forming the base of the tomato meat sauce.

What are the two types of canned tomatoes used in the sauce and why might they be combined?

Canned diced tomatoes and canned crushed tomatoes are used, likely to provide both texture and a smooth base for the sauce.

How long does the tomato sauce need to simmer before adding spinach?

The tomato sauce needs to simmer for about 15 minutes before adding the spinach.

Why does the speaker caution about stirring the noodles gently when adding them to the sauce?

The speaker cautions about stirring gently because gluten-free noodles, which they use, are prone to breaking and need to be handled carefully.

What are the three types of cheese used in the dish and in what order are they layered?

The three types of cheese are part-skim ricotta, shredded mozzarella, and shredded parmesan. They are layered in the order of ricotta, followed by noodles and sauce, then mozzarella, and finally parmesan on top.

How is the final baked penne dish served and what is the recommended storage method?

The dish is served by dividing it into meal prep containers, allowing it to cool before cutting to prevent it from falling apart. It should be stored in the fridge and consumed within five days.

What is the calorie and protein content per serving of the big boy baked penne dish?

Each serving of the big boy baked penne dish contains about 1040 calories and 68.4 grams of protein.