Great Tasting And Easy To Make Muscle Building Recipes

As active weight trainers, we need to consume plenty of quality nutrients to help build our bodies.

Food high in quality calories, carbohydrates, protein, and fat is an absolute necessity if you want to build muscle. Although a necessity, muscle food has to taste good as well as being easy to cook.

With that in mind, I decided to include some muscle building recipes to help you organize your meal plans.

These recipes are tasty and don’t require a whole lot of time on your part to prepare.

Alright, I hope you enjoy these recipes as much as I do and remember, don’t be afraid to add you own touch to these recipes. Also, you might want to customize the amount of ingredients in the following recipes to match that of your own nutritional goals. You can find out more about your optimal nutritional percentages by visiting the muscle building nutrition section of the Get Big! Guide.

Enjoy!

Breakfast

Country Omelette

150 g egg whites
9 oz boiled potatoes- chopped into small cubes
1 oz low fat cheddar cheese- grated
½ cup sliced mushrooms
1 cup orange juice
2 whole wheat toast
1 tbsp butter- light
½ tsp extra virgin olive oil

In a medium sized skillet, heat oil over medium high heat. Add potatoes and mushrooms and saute mushrooms until cooked through.

Pour egg whites on top of the mixture and let cook until egg whites are almost done. Sprinkle grated cheese on top of mixture. Pour salsa on top and cover. Cook on low heat until completely done. Fold one side over the other and serve. Toast whole wheat bread and add butter. Serve omelette with orange juice.

Total serving: 606 calories
Protein: 35 grams
Carbohydrates: 78
Fat: 17 grams

Power oatmeal

60 g oatmeal
200 ml egg whites
1 tbsp raisins
1 cup 2% milk
Cinnamon
1 tbsp brown sugar
½ cup orange juice

Gradually stir oats into boiling milk. Cook for about 3-5 minutes. Stir occasionally add egg whites and stir until fluffy. Cover and remove from heat. Let stand a few minutes and add brown sugar and raisins.

Serving total: 622 calories
Protein: 41 grams
Carbohydrates: 87 grams
Fat: 10 grams

Lunch

Western sandwich

Large whole egg
3 oz of low fat cooked ham-diced
1/4 onion- chopped
½ green pepper- chopped
2 slices whole wheat bread
1 cup low fat yogurt
1/4 cup granola
½ cup strawberries

In a non-stick frying pan, scramble together egg, ham dices, chopped onion and chopped green pepper. Toast bread. Spread mixture onto one slice of toast and top with the other. Add yogurt to a bowl and top with granola and strawberries.

Serving total: 651 calories
Protein: 44 grams
Carbohydrates: 91 grams
Fat: 14 grams

Turkey tortillas

2 tbsp light mayonnaise
1 tbsp dijon mustard
1 medium red apple- cut into strips
½ tsp lemon juice
2 whole wheat tortillas- large
4 romaine lettuce leaves
4 oz turkey breast-sliced
2 thin green onions or chives
1/4 cup grated carrot

Combine mayonnaise and mustard. In a small bowl, toss apple with lemon juice. Spread a generous tbsp mayo mixture over each tortilla, layer a lettuce leaf and 2 oz turkey on top. Place 1 green onion 2 tbsp grated carrot and one quarter on apple strips at one end of tortilla. Roll up, jelly roll fashion secure with wooden pick, if necessary.

Serving total: 597 calories
Protein: 33 grams
Carbohydrates: 72 grams
Fat: 20 grams

Dinner

Raspberry chicken

4 oz skinless boneless chicken breasts
½ tsp salt
½ tsp black pepper
½ cup seedless red raspberry jam-light
1 1/4 tbsp balsamic vinegar
3/4 tbsp soy sauce
1/4 tsp red pepper flakes
1/3 cup of water
3 tbsp honey
3 tbsp white vinegar
½ cup of shredded romaine lettuce
½ cup of shredded radicchio

In a small saucepan, bring the water, honey, and vinegar to boil; reduce heat and let simmer for 2 minutes. Remove from heat; let cool. Arrange the lettuce and spinach on a salad plate.

Using a sharp knife, peel the oranges, removing all the bitter membrane, then free the sections from the membranes by cutting along either side of each section. Remove any seeds and divide the orange sections among the salad plates.

Pre heat oven to 375 degrees. Spray a 10" by 12" baking dish with pam. Place the chicken in the baking dish and sprinkle with salt and black pepper. Bake for 45-55 minutes, or until the chicken is golden and cooked through. In a small saucepan, combine jam, vinegar, soy sauce, and red pepper, mix well.

Cook over low heat for about one minute, until the sauce is smooth, stirring occasionally. Remove chicken from the baking dish and place on serving platter. Top with sauce and serve. Drizzle salad with the cooled dressing and serve.

Serving total: 499 calories
Protein: 41 grams
Carbohydrates: 78 grams
Fat: 5 grams

Spaghetti

1/4 onion
½ green pepper
1 cup mushrooms
½ cup of pasta sauce- spicy onion and garlic
2 slices of whole wheat bread
1 tsp of margarine- light
Dash of garlic powder
Dash of parsley
3 oz extra lean ground beef
4l of water
2 oz of spaghetti

Fill a large stove top pot with water and bring to a boil. Pre heat oven to 350 degrees fahrenheit. In a large non stick skillet, brown meat on medium high heat until meat is no longer red. Chop onion and green pepper. Add vegetables to meat and stir.

Wash and slice mushrooms and add to the pan. Add sauce to cooked meat and stir. Reduce heat and simmer for 10-15 minutes. Place pasta in boiling water and stir.

Cook uncovered for 10 minutes. Lightly spread margarine over bread and add garlic powder and parsley. Turn off oven and place bread in the oven. Serve bread with pasta and meat sauce

Serving total: 679 calories
Protein: 35 grams
Carbohydrates: 86 grams
Fat: 22 grams

Snack

Blueberry - strawberry parfait

1 cup plain natural
1/4 cup blueberries
1/4 cup strawberries
1 tbsp brown sugar
1/4 cup granola

Place blueberries and strawberries in a serving bowl. Top yogurt and top with granola and brown sugar.

Serving total: 543 calories
Protein: 18 grams
Carbohydrates: 98 grams
Fat: 8 grams

Hope you enjoy the recipes.

All the best,

Blake

"Find out how to build ripped, shredded muscle fast without any fat - Click here"

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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