You can hit the gym as hard as you want, but your results will be disappointing if you’re not getting the proper macronutrients. Too often, I’ve seen people wonder why they’re not packing on size even though they regularly hit the gym and eat pretty clean. The problem, most of the time, is not eating enough to get a substantial amount of protein in your diet.
We want to give you 7 easy-to-make recipes that will give you a hefty serving of protein, and set you on the path of the brolic.
7 Easy Recipes To Help Build Muscle
We’ve got you covered with seven easy recipes for breakfast, lunch, and dinner that pack a punch for muscle growth. These meals are designed to fuel your workouts and keep your muscles fed with the nutrients they need to grow stronger.
Easy Breakfast Recipes
What better way to fuel up your muscle protein synthesis than with the first meal of the day? Yea, yea, technically anything could be considered breakfast, but here’s a couple recipes that use more traditional morning foods. You’ll notice the carbs are also somewhat high; we wanted to ensure you have enough energy post-meal to crush it in the gym.
1. Egg and Oat Pancake
This may sound a little odd or gross at first, but it’s not as bad as you think, and you can customize it to match your tastes.
Ingredients
4 Large Eggs
1 cup Rolled Oats
1 tsp seasoning of choice (Sweet – Pumpkin Pie Spice, Cinnamon, ¼ tsp Vanilla extract. Savory – Chinese Five-Spice, Italian seasoning etc)
1 tsp Olive Oil
Optional – 2 tbsp Peanut Butter
How to make it
Crack all the eggs into a bowl and whisk until homogenous
Add the oats to the bowl and mix until completely blended
Heat the olive oil in a pan over medium-low heat
Add the egg/oat mixture to the pan
Once the bottom browns and little bubbles are seen on top, flip the pancake
Cook until the bottom browns
Optional – Top with peanut butter for an additional 7 grams of protein
Macros
Protein – 37g without peanut butter, 44g with peanut butter
Carbs – 62g without peanut butter, 70g with peanut butter
Fat – 30g without peanut butter, 46g with peanut butter
Related: 3 Easy Protein Pancake Recipes
2. Overnight Oats
This is really one of the easiest things you can do. Pop all the ingredients into a container, mix it up, and let it sit in the fridge overnight.
Ingredients
1 cup Oats
½ cup Small Curd Cottage Cheese
¾ cup 1% Milk
1 Tbsp Hemp Seeds
1 Tbsp Peanut Butter
Optional ingredients – fruits, berries, granola
Macros
Protein – 38g
Carbs – 80g
Fats – 24g
Related: 4 Best Overnight Oat Recipes
Easy Lunch Recipes
We realize that most people don’t eat lunch at home and don’t want a huge meal that will add to the mid-day slump. Here are a couple of light, protein-rich meals that are simple to make.
3. Salad with Chicken
Okay, so yeah, it’s not the best name, but there are a couple of different ways to do this one. The base salad will stay 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 or not you want to grill it or use a store-bought rotisserie bird.
Ingredients
8oz Chicken Breast
1 Large Hard Boiled Egg
½ Avocado
1 cup Spinach
1 Tbsp Olive Oil
1 Tbsp Lemon Juice
Salt and pepper to taste
How to make it
Put the spinach in a bowl or container
Shred the chicken on top
Add avocado cut into chunks if preferred
Peel and cut the egg in half
Garnish with olive oil and lemon juice
Season with salt and pepper to taste
Macros
Protein – 65g
Carbs – 16g
Fats – 37g
4. Mayo-Free Tuna Salad
This will take a little bit of prep at home, but at least with this fish-based lunch, you won’t have to worry about being the person who reheats seafood in the staff microwave, drawing the ire of your co-workers.
Ingredients
2 5oz Canned Tuna in Water
1 Avocado
1 Squeeze of Lime Juice
1 Tbsp Chopped Red Onion
1 Tbsp Chopped Celery
Salt & Pepper to taste
How to make it
Drain cans of tuna and add meat to a bowl
Open the avocado and scrape it into the bowl
Using a fork, mash the avocado and tuna together
Add chopped red onion, celery, and a squeeze of lime juice
Mix together
Season to taste
Macros
Protein – 62g
Carbs – 18g
Fats – 32g
Recipe: 12 High Protein Lunch Recipes To Build Lean Muscle
Easy Dinner Recipes
Since you most likely have a little more time to spend preparing this, the recipes might take a little longer, but they are by no means difficult to pull off.
5. Crock-pot Burrito Bowl
This one is pretty easy since you can get it set in the morning before leaving for work and have it ready when you walk in the door at night. The only extra time might be making some rice to go along with it.
Ingredients
2 lbs Chicken Breast
2 15 oz Cans Low Sodium Black Beans Low Sodium
1 24oz Jar of Salsa
2 Cups Corn – Frozen
4 oz Water
1½ tsp Minced Garlic
1 Tbps Chili Powder
2 tsp Ground Cumin
1 tsp Cayenne Pepper
1 tsp Oregano
Salt and Pepper to taste
How to make it
Trim the fat off the chicken breast
Put chicken on the bottom of the crock pot/slow cooker
Drain your black beans and give them a quick rinse
Add all the ingredients to the crock pot
Mix to combine your spices, making sure to keep your chicken submerged before covering
Cover and cook on low for 7-8 hours
Shred chicken with two forks when cooked
Optional – Serve with a bowl of rice
Macros: (16 oz serving)
Protein – 50g
Carbs – 41g
Fats – 2g
Related: 7 Best Protein Bowl Recipes
6. Protein Packed Chili
Who doesn’t love chili? Chili is a fantastic protein-rich meal that will keep you full for hours. It’s best served with a bowl of rice or some chips for extra carbs.
Ingredients
~3.5lb 93/7 Ground Beef
1 lb Bacon – chopped
2 Yellow Onions – diced
3 Tbsp Garlic – minced
1 Jalapeño – diced
2 15.5oz Cans Low-Sodium Red Kidney Beans
6 oz can Tomato Paste
3 Bell Peppers – cut into 1-inch squares
1 Tbsp Cumin (add more if needed)
1 tsp Chili Powder (add more if needed)
Oregano to taste
Onion Powder to taste
Garlic Powder to taste
1 Tsp Ground Mustard
4 Bay Leaves (Take these out prior to eating)
Salt & Pepper to taste
How to make it
In a large pot, cook bacon over medium heat until browned and fat has rendered
Remove bacon pieces with a slotted spoon putting aside for later
Add the diced onion to the left behind bacon fat, and cook until onions start to become translucent
Add minced garlic and diced jalapeno, and cook for another minute
Add powdered seasonings and ground beef to the pot, stirring and breaking up the beef into smaller pieces
Once the meat is browned, add a can of tomato paste, add water to the can, get the leftover paste, and pour it into the pot
Drain one can of beans and pour into the pot
Pour the other entire can of beans into the pot
Add the cut-up bell peppers and bacon
If chili doesn’t look like it has enough liquid, add another tomato paste can’s worth
Throw the bay leaves in
Bring chili to a boil, then reduce to a simmer, cover, and cook until beans and peppers are cooked through
Macros: (~16 oz serving)
Protein – 65g
Carbs – 30g
Fats – 45g
7. Salmon Bowl
We had to include another fish dish on this list because of the health benefits of Omega-3s. Salmon is also a great choice due to its relatively mild fish flavor. Get ready for delicious Asian flavors and a high protein content.
Ingredients
8oz Salmon filet
½ cup thawed pre-shelled Edamame beans
1 Small Cucumber
1 Small Avocado
1 Scallion
1 tsp Garlic Powder
½ Cup Long Grain Rice
Bottle of preferred Teriyaki sauce
1 Cup Butter Lettuce
Salt and pepper to taste
How to make it
Cut the salmon into bite-size cubes and put them in a bowl or ziplock bag
Add garlic powder, enough teriyaki sauce to cover the salmon, and a pinch of salt
Let marinate in the fridge for 30 minutes
While the salmon is marinating, cook rice according to the directions on the package
Slice cucumber into thin discs, chop the scallion, remove the pit and skin from the avocado, and cut into strips
Once salmon has marinated, remove chunks and discard marinade
Air fry salmon for 12 minutes at 390°F
Put salmon on top of rice and lettuce, garnish with remaining ingredients
Optional – Drizzle with extra teriyaki sauce
Macros
Protein – 64g
Carbs – 36g
Fats – 35g
Wrap-Up
Instead of sticking with the same boring foods in your diet, try to incorporate these seven recipes into your meal plan. Each of these dishes is packed with muscle-building protein, complex carbs, and healthy fats to help facilitate growth. Not only are they good for you, but they’re also easy to make! You don’t have to dread spending the entire day in the kitchen anymore for meal prep, with most of these dishes being able to be made in around 30 minutes (slow cooker being a big exception, but you’re not doing anything during that time anyway).
Staying on track with your diet can be the most challenging part of chasing your dream physique, but hopefully, with these recipes, you can stay on track and enjoy your meals while doing so!
Have a favorite recipe of your own? Share it with us in the comments!
