7 Easy Recipes To Help Build Muscle

You can hit the gym all you want, but if you’re not getting the proper macronutrients, your results will be disappointing. All too often, I’ve seen people wonder why they haven’t packed on their size despite hitting the gym regularly and eating pretty clean. The problem is often not eating enough to get a significant amount of protein in your diet.

We want to give you 7 easy-to-make recipes that will give you plenty of protein and get you on your way to brolic.

7 easy recipes to help you build muscle

Here are seven easy recipes for breakfast, lunch and dinner that are a kick for muscle growth. These meals are designed to fuel your workouts and fuel your muscles with the nutrients they need.

Easy breakfast recipes

What better way to increase muscle protein synthesis than with the first meal of the day? Yes, yes, technically anything can be considered breakfast, but here are a few recipes that use more traditional breakfast foods. You’ll also notice that the carbs are slightly higher; We wanted to make sure you have enough energy after your meal to crush it in the gym.

1. Pancakes with eggs and oats

It might sound a little weird or gross at first, but it’s not as bad as you might think, and you can tweak it to your liking.

Composition

• 4 Large Eggs
• 1 cup rolled oats
• 1 tsp. seasoning of choice (Sweet – Pumpkin pie spice, cinnamon, ¼ teaspoon vanilla extract. Savory – Chinese Five Spice, Italian Spice, etc.)
• 1 teaspoon olive oil
• Voluntary – 2 tablespoons of peanut butter

How to do it

1. Break all the eggs into a bowl and whisk until smooth
2. Add the oats to the bowl and stir until completely combined
3. Heat the olive oil in a pan over medium-low heat
4. Add the egg/oat mixture to the pan
5. Once the bottom browns and small bubbles appear on the top, flip the pancake
6. Cook until golden brown
7. Voluntary – Drizzle with peanut butter for an extra 7 grams of protein

Macros

• Protein – 37 g without peanut butter, 44 g with peanut butter
• Carbohydrates – 62 g without peanut butter, 70 g with peanut butter
• Oil – 30 g without peanut butter, 46 g with peanut butter

Related: 3 easy protein pancake recipes

2. Oats at night

It’s actually one of the easiest things you can do. Pour all the ingredients into a container, mix and leave in the refrigerator overnight.

Composition

• 1 cup of oats
• ½ cup small cottage cheese
• ¾ cup 1% milk
• 1 tablespoon of hemp seeds
• 1 tablespoon of peanut butter
• Optional ingredients – fruits, berries, granola

Macros

• Protein – 38 g
• Carbohydrates – 80 g
• Oils – 24 g

Related: 4 Best Overnight Oat Recipes

Easy Dinner Recipes

We understand that most people don’t eat lunch at home and don’t want a big meal that will add to the mid-day slump. Here are some light, protein-rich meals that are easy to prepare.

3. Salad with chicken

Well, yes, it’s not the best name, but there are a few different ways to do it. The basic salad will remain the same, but your effort level will change the type of chicken used. This recipe calls for chicken breast, but it’s up to you whether you want to grill it or use store-bought broiler.

Composition

• 8 oz chicken breast
• 1 Large Boiled Egg
• ½ avocado
• 1 cup spinach
• 1 tablespoon Olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste

How to do it

1. Place the spinach in a bowl or container
2. Shred the chicken on top
3. Add sliced ​​avocado, if desired
4. Peel the egg and cut it in half
5. Garnish with olive oil and lemon juice
6. Add salt and pepper to taste

Macros

• Protein – 65 g
• Carbohydrates – 16 g
• Oils – 37 g

4. Tuna salad without mayo

It will require some preparation at home, but at least with this fish-based lunch, you won’t have to worry about being the one to microwave the seafood and infuriate your co-workers.

Composition

• 2 5oz Canned Tuna in Water
• 1 avocado
• Squeeze the juice of 1 lime
• 1 tablespoon chopped red onion
• 1 tablespoon chopped celery
• Salt and pepper to taste

How to do it

1. Drain the tuna cans and add the meat to a bowl
2. Open the avocado and mash it into the bowl
3. Using a fork, mash the avocado and tuna together
4. Add the chopped red onion, celery and a squeeze of lime juice
5. Mix together
6. Season to savor

Macros

• Protein – 62 g
• Carbohydrates – 18 g
• Oils – 32 g

Recipe: 12 High Protein Lunch Recipes to Build Lean Muscle

Easy Dinner Recipes

The recipes may take a little longer, probably because you have a little more time to prepare it, but they are not difficult to pull off.

5. Casserole Burrito Bowl

It’s pretty easy because you can set it up before you go to work in the morning and have it ready when you walk in the door at night. The only extra time might be making some rice to go with it.

Composition

• 2 kg of chicken breast
• 2 15 oz Cans Low Sodium Black Beans Low Sodium
• 1 24 oz jar of salsa
• 2 cups corn – Frozen
• 4 ounces of water
• 1½ teaspoons minced garlic
• 1 tablespoon of pepper powder
• 2 tsp ground cumin
• 1 teaspoon Cayenne Pepper
• 1 teaspoon of oregano
• Salt and pepper to taste

How to do it

1. Trim the fat from the chicken breast
2. Boil/put the chicken under the slow cooker
3. Drain your black beans and give them a quick rinse
4. Add all the ingredients to the casserole dish
5. Stir to combine your seasonings, making sure to submerge the chicken before coating
6. Cover and cook on low for 7-8 hours
7. Shred the chicken with two forks when cooked
8. Optional – Serve with a bowl of rice

Macros: (16 oz serving)

• Protein – 50 g
• Carbohydrates – 41 g
• Oils – 2 gr

Related: 7 Best Protein Bowl Recipes

6. Protein Chili

Who doesn’t love chili? Chili is a fantastic protein-rich dish that will keep you full for hours. It’s good to serve with a bowl of rice or some chips for extra carbs.

Composition

• ~3.5lb 93/7 ground beef
• 1 lb. Bacon – chopped
• 2 yellow onions – chopped
• 3 tablespoons of garlic – chopped
• 1 Jalapeño – chopped
• 2 15.5oz Cans Low Sodium Red Beans
• 6 oz tomato paste
• 3 bell peppers – cut into 1-inch squares
• 1 tablespoon cumin (add more if needed)
• 1 teaspoon chili powder (add more if needed)
• oregano to taste
• Onion powder to taste
• Garlic powder to taste
• 1 tablespoon ground mustard
• 4 bay leaves (remove them before eating)
• Salt and pepper to taste

How to do it

1. In a large pot, cook over medium heat until bacon is browned and fat is rendered
2. Remove the bacon pieces with a slotted spoon, setting aside for later
3. Add the chopped onion to the back of the left over lard and cook until the onion starts to turn translucent
4. Add the minced garlic and chopped jalapeño and cook for another minute
5. Add ground spices and minced meat to the pot, mix and cut the beef into small pieces.
6. After the meat is fried, add a jar of tomato paste, add water to the jar, take the remaining paste and pour it into the pot.
7. Drain a can of beans and pour into the pot
8. Pour the entire can of beans into the pot
9. Add chopped bell pepper and bacon
10. If the chili doesn’t have enough liquid, add another can’s worth of tomato paste
11. Throw in the bay leaves
12. Bring the chili to a boil, then reduce to a simmer, cover, and cook until the beans and peppers are cooked through.

Macros: (~16 oz serving)

• Protein – 65 g
• Carbohydrates – 30 g
• Oils – 45 g

7. Goldfish bowl

Because of the health benefits of omega-3s, we had to include another fish food on this list. Salmon is also an excellent choice due to its relatively mild fish taste. Get ready for delicious Asian flavors and high protein content.

Composition

• 8 oz salmon fillet
• ½ cup thawed pre-shelled Edamame beans
• 1 small cucumber
• 1 small avocado
• 1 onion
• 1 tsp Garlic Powder
• ½ cup long grain rice
• Bottle of teriyaki sauce
• 1 cup butter lettuce
• Salt and pepper to taste

How to do it

1. Cut the salmon into bite-sized cubes and place in a bowl or ziplock bag
2. Add the garlic powder, enough teriyaki sauce to cover the salmon, and a pinch of salt
3. Let’s marinate in the refrigerator for 30 minutes
4. While the salmon is marinating, cook the rice according to package directions
5. Cut the cucumber into thin discs, chop the onion, remove the pit and peel from the avocado and cut into strips.
6. After the salmon is marinated, remove the pieces and throw them in the marinade
7. Broil the salmon at 390°F for 12 minutes
8. Place the salmon on top of the rice and lettuce and garnish with the remaining ingredients
9. Optional – Drizzle with additional teriyaki sauce

Macros

• Protein – 64 g
• Carbohydrates – 36 g
• Oils – 35 g

Collection

Instead of sticking to the same boring foods in your diet, try incorporating these seven recipes into your meal plan. Each of these meals is packed with muscle-building protein, complex carbohydrates, and healthy fats to help facilitate growth. Not only are they good for you, they’re also easy to make! You don’t have to be afraid to spend all day in the kitchen preparing meals, because most of these meals are ready in about 30 minutes (the slow cooker is a big exception, but you’re not doing anything during that time anyway).

Staying on track with your diet can be the hardest part of chasing your dream physique, but I hope with these recipes you can stay on track and enjoy food while you do it!

Do you have your own favorite recipe? Share with us in the comments!

Check out our full collection of protein recipes!