Muscle Building Meals
Are you looking to break through your muscle building plateau? Want to gain more muscle mass without living on dry chicken and protein shakes? No doubt muscle building meals require sufficient nutrients targeted at building a bigger, tougher and stronger body. The good news is that no number of healthy recipes can be regarded as too many when building muscles, which leaves room for more experimenting, and variation at the dining table, which also keeps your diet from becoming dull and intolerable. Here are some of the best muscle building meal prep recipes that will make you drop everything and head to the grocery store.
1. BBQ Chicken Wrapped Asparagus
Spot-on with those mouthwatering flavors, this recipe will definitely be a favorite for all the BBQ lovers. It’s rich in amino acids and vitamins that enhance good health. And with plenty of muscle building power packed into this chicken and veggie mix, you are guaranteed the well-needed energy for your next work out session. Preparation is not cast on stone, so you can easily customize the meal to suit your taste and fancies. Go ahead and put a new spin on flavor by throwing in different spices.
Ingredients: three oz of chicken, 12 asparagus spears, ½ cup of brown rice, two tbsp of low-sodium barbecue sauce, one cup of green bell pepper (sliced), one tsp of cumin, one tsp of grounded garlic, one tsp of grounded black pepper and one tsp of paprika.
Directions: Get the oven working at 405°F, cut the measured chicken into thin pieces, season with your choice of spices along with one tbsp of barbecue sauce. Then wrap six spears of asparagus with some chicken, place the chicken with the open side down in a baking sheet, allow it to bake for 8 to 10 minutes.
2. Wild Game and Black Bean Stuffed Bell Peppers
Love wild game?! If not, then maybe this trial dish will convince you. Wild game is a fantastic source of protein and a guaranteed source of omega-3 fatty acids, iron, and zinc. You can also throw in some black beans marinated in salsa sauce, then stuff the whole lot in a bell pepper and behold a certified muscle building meal!!
Ingredients: six oz of wild game meat, half cup of brown rice, half cup of black beans, one tsp of dried parsley, two red bell pepper, two tbsp of goat cheese and four tbsp of salsa.
Directions: Get the oven set at 405°F, clean and remove the seeds of the bell pepper, bake for 10 to 12 minutes with the open side down.
Place a cast iron skillet over a medium heat (or turn your electric skillet to medium), spray with a little coconut oil and add all the remaining ingredients except the goat cheese, let it cook while mixing. Add the bell peppers from the oven, the game, along with the beans mixture and add the goat cheese as toppings. Allow 8- 10 minutes bake. You can even save it for later in your meal prep containers.
3. Stuffed Muscle Eggs with Pita Bread
Don’t be misled when imagining the appearance of this dish, the combination of fish, eggs, and yogurt is quite a protein punch. Preparing it for lunch or even breakfast is a guaranteed source of energy to see you through your day. It also contains a healthy amount of omega three fatty acids, which is essential for a healthy body and brain keep that stamina going.
Ingredients: one canned salmon, one tbsp of mustard, two boiled eggs. one tbsp of goat cheese, one tbsp of Greek yogurt (nonfat and plain), half pita or small whole-Wheat Pita Bread, one leaf of lettuce and five cherry tomatoes.
Directions: Get a bowl, Peel the eggs and cut into two, add the salmon, yogurt, and any other seasoning of your choice, mix together and stuff the egg after removing the yolk, you can decide to add some albumen to the mixture in order to make a salmon salad. You can either stuff your pita bread with the mixture and some lettuce and tomatoes or you just eat the two together.
4. Chicken And Sausage Casserole
Oh, snap, not another chicken recipe. But this one is well worth the energy… promise! Especially for those wanting to get the best out of a dry, dull chicken breast, you’ll get plenty of muscle-building power from this next chicken and sausage one-pot meal. 100 grams of the Chicken breast is known to contain at least 31 grams of protein, that’s almost three-quarters of the recommended daily protein intake of 51 grams. It is a great protein-filled lunch idea to keep those abs in shape! Here’s how to make it.
Ingredients: Chicken, sausages, onions, tomato sauce, salt, pepper
Directions: Heat the oil in a large pan; add the chicken and sausage, throw in onions and peppers, then season with a little salt and pepper and cook until sausage and chicken is cooked through. Now serve, enjoy.
5. Spicy Flank Steak Kabobs With Sweet Potato
What you wouldn’t want after a vigorous workout session is an empty stomach. So when preparing a post-workout meal, the following recipe is rich with antioxidants, vitamins B, E, and iron and will assist with replenishing all those lost nutrients for a healthy recovery.
Ingredients: Flank steak (five oz), one tbsp of honey, one sweet potato, one tbsp of slivered almond, one sliced zucchini, half cup of blueberries and one green bell pepper.
Directions: Set the oven temperature at 405°F, cut the sweet potatoes, wrap them in aluminum foil and bake for 20-30 minutes.
Season your chopped flank cheese and chop the zucchini and the bell peppers into small pieces for the kabob. When cooking, try to alternate between the zucchini, beef, and bell pepper, bake the assembled kabob for 8 to 10 minutes. Also a great lunch box meal idea for men on the go.
6. Turkey Loaf With Spinach
Now’s a good time to put your baking tray to good use with this easy meal you can create in a jiffy. It comes complete with sufficient protein, iron, and vitamins, that will ensure healthy muscle growth and nourish the body with its richness.
Ingredients: Free fat turkey breast (five oz), one tbsp of olive oil, half cup of marina source, half cup of couscous (whole-grain), ¾ cup of diced red onion, one dash of coriander, one cup of spinach, one tablespoon of onion powder, one tsp of dried parsley, one tsp of powdered garlic, one tsp of grounded dried basil, salt and pepper to taste.
Directions: Spice your diced veggies and ground turkey, place it in a muffin holder or baking tray that has been sprayed with a little coconut oil, use one tbsp of marinara sauce as a topping and bake for 8 to 10 minutes,
Boil the couscous with low sodium vegetable or chicken broth, add onions or even cilantro for flavor and set aside to cool. Now relax, and enjoy the deliciousness that this meal has to offer.
7. Sesame Tahini Shrimp and Zucchini Linguine Pasta Salad
As one of the most revered slogans, the phrase “No boring food in my kitchen”, is particularly true for this next recipe that comes combined with that certain amount of good-for-you-protein and raw fresh vegetables. In the right measure, they can supply the body with vitamins, antioxidants and the needed enzymes for heart function, digestion, and general health. They can also be filling as well as satisfying.
Ingredients: Shrimps (six oz), half tbsp of sesame seeds, one sliced zucchini, one tbsp of tahini paste and one and a half red bell pepper (sliced)
Direction: Use a Julienne shredder to cut the zucchini and chop the veggies, then mix in some Bragg’s Liquid Aminos, sesame oil and tahini in a bowl. Then place the cooked shrimp and the remaining ingredients in a larger bowl, and mix with the tahini sauce. Once done, sprinkle in some sesame seeds and boom! It is ready.
8. Peanut Butter Granola Bites
These uncooked granola bites contain oats which are an excellent daily source of carbohydrate and are also rich in omega 3 fatty acids to mitigate inflammation. At one hundred calories a piece, it is the best healthy snack alternative to give your dose of Basic Amino Acid the boost it needs. Preparation time is 10 minutes.
Ingredients:1/3 cups of natural creamy peanut butter, one tbsp of chia seeds, one cup of instant oats and 1/3 cup of natural honey. When it is put together, these ingredients can make 12 servings
Directions: Grab a large enough bowl, throw in all the ingredients and turn with a big ladle until they are evenly mixed together. Once finished, place in the refrigerator for 30 minutes. You can also make it look more appetizing by forming ball shapes with the mixture. Get your desired shape by rolling them between your fingers until they stick together. Once done, place in the refrigerator for preservation.
9. Smoked Salmon Sandwich Spread
As a good source of amino acids and omega 3 which acts as an anti-inflammatory, this next recipe is easy to make the spread that is guaranteed to enhance muscle growth and mitigate any possible inflammation at the same time. If you like, you can prepare this spread as a quick snack, serve with multi-grained toast or better still, spread a spoonful of it on some slices of cucumber. To make four servings of the spread, five minutes of preparation time is needed.
Ingredients: one cup of plain non-fat Greek yogurt, half cup of chopped fresh tomatoes for garnishing which is not compulsory, finely chopped wild or organic smoked salmon. One tbsp of fresh dill weed, or one tsp of dried dill weed.
Directions: Grab a medium-sized bowl, throw in all the ingredients and turn with a ladle until they are evenly mixed together. When you are satisfied with the mix, serve with some multi-grained toast as a spread. Garnish with some onions chopped tomatoes and voila – a quick and tasty protein filled snack.
10. Egg and Vegetable Soufflé
Although not a favorite for those that are overly health conscious, yet still very convenient, a microwave is a necessary tool for this recipe; as muscle building eggs are better cooked in the microwave. The addition of some veggies such as spinach is also essential for this next recipe for an added boost of vitamins. If spinach is not on-hand, make do with cauliflower or broccoli. Preparation time and cooking time is 30 minutes.
Ingredients: One handful of crushed Rice Chex, some cooking spray, a handful of baby spinach and most importantly, two big eggs.
Directions: Break the two large eggs together in a bowl, whisk until evenly mixed, grab a bowl or a small ramekin and add some cooking spray. First, fill the glass with the crushed rice Chex, add in the spinach and top with the whisked egg and stir. Place in the microwave and allow to stay for 2-2 1/2 minutes on medium heat. Don’t forget to stir every two minutes with a cooling time of five minutes.
11. Balsamic Chicken Salad
Not sure what to do with that pre-cooked rotisserie leftover in the fridge? This next recipe may help. This is a veritable, versatile and easy muscle building meal, that contains chicken, every muscle builders favorite. No doubt chicken is known to provide most of the essential amino acids needed for the body; however, with the addition of some organic nuts and fruits, it can make the meal a little more exciting, as well as supply the body with the essential vitamins and minerals for a healthy growth. Serve it alongside some bagel crisps, green salad, or stuff it into a whole grain pita or inside some lettuce leaves. Tip; try to prepare this mean in batches and refrigerate, for a quick meal during the week.
Ingredients: For four servings: three cups of pre-cooked skinless chicken (finely chopped), one cup of light balsamic vinaigrette, half cup of chopped nut (toasted), tbsp of non-fat plain yogurt, half cup of chopped apples, 1⁄4 cup of dried can berries and pepper and salt to taste.
Directions: Throw all the ingredients into a bowl, then add the Greek yogurt and stir. Add a drizzle of vinaigrette, salt and pepper and mix. Cover and chill for 15 minutes.
12. Asparagus and White Beans With Cilantro Pesto
No doubt the key to gaining muscle mass is not just in eating right, but also with consuming high-quality meals bursting with muscle building nourishments that are guaranteed to give the desired results, and this next recipe does just that. Combined with lentils, beans, peas …..and it’s meat-free. Yes, that’s right, there is absolutely no meat, making it a perfect protein-packed vegetarian meal for our vegan friends. Here’s how to prepare it;
Ingredients for the pesto: one cup of chopped cilantro leaves, one tbsp of coconut oil, one clove of garlic, one cup of sliced cherry tomatoes, 1/4 cup of Parmesan cheese(grated), a pound of chopped asparagus, 1/4 cup of extra virgin olive oil. Two cups of drained and dried canned white beans, one tbsp of fresh lime juice, a dash of pepper and sea salt.
Directions: To make the pesto, grab all the ingredients, put them in a processor, continue to blend until they are evenly mixed together. For the beans and the veggies, grab a pan, add in on a teaspoon of coconut oil and leave to cook till they become soft. In a separate pan add the lentils and beans and cook for thirty minutes. Once finished, mix in with the vegetables, add some cherry tomatoes and stir in the pesto and allow to cook for another ten minutes.
13. Sausage and Peppers
Whip-up this next hearty meal for your daily muscle building power. From the sausage in this dish, enough protein and essential vitamins can be gained. You can either enjoy it with a loaf of crusty bread or some salad; any leftover can still be tossed with whole grain to get another serving. Preparation and cooking time is 20 minutes.
Ingredients: one pound of chicken sausage, black pepper and kosher salt, one tbsp of olive oil, ¼ cup of chopped basil, one bulb of sliced red onions, one cup of marinara sauce, two bell peppers cut into strips.
Directions: Heat the oil in a pan, add in the sausage and allow it to brown. Then add some peppers, onions and salt, and allow to cook for five minutes over moderate heat. Throw in the vegetables and cook for another 5 minutes.
14. Sesame Tofu with Ginger and Scallions
Enhance your daily dose of protein vitamins and antioxidants with a plate of sesame Tofu with Ginger and Scallions. It really can’t get better than this for proper bodily function and muscle growth and makes a perfect addition to your weeknight dinner. You can relish this meal with some well-prepared brown rice and wash it down with a cup of coconut water. What’s more, the preparation and cooking time is just 15 minutes.
Ingredients: One cup of diced tofu, one tbsp of smoked paprika, one tbsp of extra virgin oil, two tbsp of sesame seeds, two tsp of fresh ginger, 1/4 cup of diced scallion and salt to taste.
Directions: Add some oil in a small skillet and heat for 5 minutes. Then add the ginger and scallion and heat for one minute, throw in the tofu and gently scramble it with a fork. Continue to cook until the tofu is a golden brown colored. Once cooked, throw in a handful of sesame seeds, and a pinch of smoked paprika and salt.
15. Superfood Overnight Oats
This superb overnight oat recipe is sure to give your porridge a pimp and make it the perfect pick for the most vital meal of the day. Rich in powerful and nourishing ingredients like; chia, maca, green tea extract, bee pollen and flax, it is sure to give you the right start for the day.
To get the utmost out of this recipe, you will need to soak the oats overnight for a pudding-like texture result. The result? An excellent takeaway breakfast. A dash of almond butter or cinnamon can also be added for those with a sweet tooth.
Ingredients: 50 grams of superfood porridge, one tbsp of almond butter, 75 grams of Greek yogurt, one tsp of cinnamon, 125 ml of milk and salt to taste.
Directions: Evenly mix all the ingredients in a jar, then refrigerate overnight or for four hours. Once ready, it’s time to enjoy.
Conclusion
As you can see from the above recipes, muscle building meals can be fun and creative, in addition to being wholesome. As well as eating the right food combinations, drinking more water is also essential. When combined with your daily workout plan, you will be amazed at the results you will achieve in no time at all. Now have fun choosing and cooking up your favorite recipe that catches your interest.
Sources
- 5 Great Protein Sources That Aren’t Meat – Huffington Post
- Coconut Water Health Benefits – Huffington Post
- Spinach: Leafy Green Bursting With Vitamins – Webmd
