Bulgur bowl with beef strips, avocado & lime herb dip

Purpose: Muscle building, anti-inflammatory, nutrient-dense

Cultural Style & Diet Type: Mediterranean / omnivore / contains gluten

Region: Southern Europe / Levant

Diet: High protein, high fiber, suitable for everyday use

Suitability: Sports nutrition, post-workout lunch, men 50+

🔬 Biochemical Effects

Goal: Promote muscle growth, reduce inflammation, support hormone regulation

Mechanism: High-quality animal protein activates mTOR pathways, avocado provides anti-inflammatory fats, bulgur supports glycogen synthesis through complex carbs

Active Compounds: Leucine, zinc, vitamin E, magnesium, B vitamins, omega-9 fatty acids

🛒 Shopping List (1 serving)

• 80 g bulgur (uncooked)

• 120 g beef strips (filet)

• ½ avocado

• 1 tbsp olive oil

• 1 tbsp lime juice

• 1 tsp fresh herbs (e.g., parsley, cilantro)

• 50 g leafy greens or arugula

• 1 tsp Dijon mustard

• 1 tsp yogurt (optional, for dip)

• Sea salt, pepper

🥗 Ingredients (for 1 serving)

Ingredient	Amount	Function
Bulgur (cooked)	160 g	Complex carbs, glycogen support, fiber
Beef strips	120 g	High-quality protein, iron, mTOR activation
Avocado	½ fruit	Omega-9, vitamin E, anti-inflammatory
Leafy greens / arugula	50 g	Bitter compounds, chlorophyll, digestive support
Lime juice	1 tbsp	Vitamin C, enzymatic activation
Olive oil	1 tbsp	Vitamin E, antioxidant, cell protection
Fresh herbs	1 tsp	Antioxidants, digestion
Dijon mustard	1 tsp	Flavor, mild heat
Yogurt (optional)	1 tsp	Gentle acidity, protein, probiotic
Sea salt, pepper	to taste	Electrolytes, taste

👩‍🍳 Preparation – Step by Step

1. Cook bulgur according to package instructions with a pinch of salt, let cool.

2. Sear beef strips in olive oil over high heat (2–3 min per side).

3. Mix lime juice, mustard, herbs, yogurt and oil into a creamy dip.

4. Cut avocado in half, remove seed, slice.

5. Wash salad greens, pat dry, place as the base in a bowl.

6. Assemble all ingredients, drizzle dip on top or serve on the side.

⏱️ Prep Time: 25 min🥣 Servings: 1🥶 Storage: Max. 1 day (fresh recommended)

🧪 Macronutrients & Micronutrients (approx.)

Macronutrient	Amount
Carbohydrates	ca. 35 g
Protein	ca. 32 g
Fat	ca. 20 g
Energy	ca. 470 kcal

Micronutrient / Compound	Function
Leucine (beef)	Muscle growth, mTOR stimulation
Zinc	Immune function, testosterone
Vitamin E (avocado/oil)	Cell protection, antioxidant
B vitamins (bulgur, beef)	Energy metabolism, nerve function
Omega-9 (avocado/oil)	Anti-inflammatory, cardiovascular health

⏰ Intake Recommendation & Coaching Integration

• Time of Day: Best as a post-workout lunch

• Combinations: Can be paired with bitter greens or digestive enzymes

• Reset Phase: ❌ No – not suitable for active inflammation reset phases

• Assignment: Cluster 2 Muscle Building / Module: Protein & Regeneration

🔄 Variants & Options

• Vegan: ❌ (not recommended)

• Histamine friendly: ❌ (beef, mustard, avocado may trigger symptoms)

• Kid-friendly: ✅ with mild seasoning & tender beef

• Gourmet Tip: Add pomegranate seeds & toasted sesame