Six of the Best Lean Muscle-building Recipes

In this article, we look at meals that are loaded with protein, which will help your body attains maximum protein intake.

Easy Egg Breakfast

Ingredients:

  • 5 egg whites
  • 1 egg yolk
  • 1 garlic clove, minced
  • 2 teaspoons mustard
  • 2 teaspoons cayenne pepper
  • Salt to taste
  • 2 teaspoons olive oil
  • 2 teaspoons fresh basil, chopped
  • 2 teaspoons fresh oregano, chopped
  • Fresh coriander leaves, chopped

Method:

  • Start by placing the egg whites in a bowl and beating until firm.
  • Add in the yolk, and beat until well combined.
  • Now add the crushed garlic, mustard, cayenne pepper, salt, basil, and oregano, and give it all a good mix.
  • Heat a pan, and add in a little oil.
  • Add in the egg mix.
  • Allow it to scramble before making a large omelette out of it.
  • Place it on a serving plate, and sprinkle with coriander leaves on top to serve.
  • You can add in tomatoes and chopped avocado if you wish to consume this meal as a weight loss recipe.

Cucumber Tartine

This recipe is an easy, quick snack that provides a lot of nutrition. It is a great choice for a mid-afternoon snack. It does not require any cooking, so you can pack the ingredients separately and put them together when you are ready to eat, ensuring that it is as fresh as possible.

Ingredients:

  • 2 tablespoons part-skim ricotta cheese
  • 2 tablespoons crumbled feta cheese
  • 1 slice whole-grain bread, toasted
  • 9 to 12 cucumber slices, very thin
  • Sea salt or truffle salt

Method:

  • Mix the cheese together in a small dish.
  • Spread the cheese mixture on the toast.
  • Layer the cucumber slices on top, and sprinkle with the salt.

See? Easy!

Beef Balls in Pasta

Ingredients:

For the meatballs

  • 6 pounds lean ground beef (supervise the trimming yourself)
  • 1/2 cup fresh spinach, chopped
  • 1/4 cup red onion, chopped
  • 1 tablespoon garlic clove, minced
  • 1/2 tablespoon cumin seeds
  • Sea salt to taste
  • Pepper to taste

For the pasta

  • 2 ounces wheat spinach pasta
  • 1/8 cup low-sodium marinara
  • 2 cups fresh spinach
  • 5 cherry tomatoes
  • 1 tablespoon low-fat parmesan cheese

Method:

  • Preheat the oven to 405 degrees Fahrenheit.
  • Place the oil in a pan, and add in the onions.
  • Sauté until golden brown.
  • In a bowl, add in the minced beef, fresh spinach leaves, sautéed onion, garlic, and various spices.
  • Mix them together using your hands, and make small balls out of the mixture.
  • Place the balls on a greased baking tray, and place them in the oven for 10 to 12 minutes.
  • Meanwhile, prepare the sauce by mixing the marinara, spinach, tomatoes, and cheese.
  • Cook the pasta until it is al dente.
  • Assemble everything on a plate by first placing the pasta, followed by a layer of the sauce, followed by the meatballs, and spoon over the sauce on top.

Chicken Breast Stuffed with Spinach, Tomato, and Feta Cheese, Served with Brown Rice

Ingredients:

  • 6 ounces of chicken breast
  • 1⁄2 cup fresh spinach
  • 2 tablespoons feta cheese
  • 1 Roma tomato, sliced
  • 1⁄2 cup brown rice

Method:

  • Set the oven to 375 degrees Fahrenheit.
  • Cut the chicken breast down the middle so that it spreads out like a butterfly. Make sure that you do not cut all the way through the chicken breast; it should still be attached.
  • Season the chicken with your choice of spices and seasonings.
  • Spread the chicken breast. On one side, layer the tomato slices, spinach, and feta cheese.
  • Fold the chicken breast up like a sandwich, using toothpicks to hold it closed.
  • Back the chicken for 18 to 20 minutes or until the chicken is completely cooked.
  • While the chicken is cooking, prepare the brown rice. You can add diced onion and garlic for extra flavour if desired.
  • Serve the chicken and rice together.

Chickpeas and Lentil Soup

Ingredients:

  • 1 can chickpeas, drained
  • 1 can black-eyed peas, drained
  • 1 cup yellow lentils
  • 1 green onion, chopped
  • 2 garlic cloves, chopped
  • 1 teaspoon olive oil
  • 1 green chilli, slit
  • Salt to taste
  • 1 large tomato
  • Cilantro to sprinkle

Method:

  • Start by placing the chickpeas, beans, and yellow lentils in a large pot of boiling water to which a little salt has been added.
  • Once it comes to a boil, cover it and allow the peas and lentils to cook completely.
  • Meanwhile, you can sauté the onion and garlic in a little oil and allow them to brown.
  • Now add the chilli to the onions and switch off the heat.
  • Uncover the peas and stir.
  • You can mash them up a bit if you like.
  • Add in the onion and garlic, and add 1 cup of water.
  • Add in the tomatoes, and cook the soup for around 10 minutes.
  • Serve with a sprinkling of cilantro on top.

Chicken Sausage with Peppers

This dish provides a lot of muscle-building power, thanks to the chicken sausage. Plus, it’s easy to make and only requires one dish for baking. You can serve it with a salad and some whole grain bread, and you can mix the leftovers with whole-grain pasta for a different (but still delicious) second meal.

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound chicken sausage
  • 2 bell peppers, sliced into strips
  • 1 red onion, sliced
  • 1 teaspoon Worcestershire sauce
  • 1 cup marinara sauce
  • 1⁄4 cup fresh basil, chopped
  • Salt and black pepper to taste

Method:

  • Heat the oil in a large skillet over medium heat.
  • Add the sausage, and cook until it is browned on all sides.
  • Add the pepper and the onions.
  • Season with salt and pepper, then cook for 5 minutes.
  • Add the Worcestershire sauce and the marinara sauce, and cook for another 5 minutes or until the sausage is thoroughly cooked and the vegetables are tender.
  • Garnish the dish with fresh basil and serve.

Baked Fish with Sesame

Ingredients:

  • 1 salmon fillet
  • 2 tablespoons black sesame seeds
  • 1 garlic pod
  • 4 to 5 fresh basil leaves
  • 1 red onion
  • Sea salt to taste
  • 2 jalapeño chillies
  • 1 tablespoon olive oil
  • Fresh cilantro to sprinkle

Method:

  • Preheat the oven to 400 degrees Fahrenheit.
  • Place the salmon on a greased tray, skin side down.
  • Toast the sesame seeds in a pan and allow them to cool.
  • Chop the garlic cloves into small pieces and place them into the salmon’s body.
  • Sprinkle the basil leaves all over the fish.
  • Sprinkle some of the onion slices on top of the fish, and tuck some under it.
  • Sprinkle the jalapeno peppers all over the fish.
  • Drizzle some oil on top, followed by the toasted sesame seeds.
  • Place the tray in the oven, and bake for 15 to 20 minutes or until fish is fully cooked.
  • Serve hot with a sprinkling of fresh cilantro on top.

Sesame and Ginger Tofu with Scallions

This recipe is great for those on a vegetarian or vegan diet, or if you just want to add some variety to your food options. Serve this dish with brown rice for a complete meal.

Ingredients:

  • 1 cup extra-firm tofu, diced
  • 1 tablespoon extra-virgin olive oil
  • 1⁄4 cup scallions, diced
  • 2 teaspoons fresh ginger
  • 2 tablespoons sesame seeds
  • 1 teaspoon smoked paprika (optional)
  • Salt to taste

Method:

  • Heat the oil in a small skillet over medium heat.
  • Add the ginger and the scallions, and sauté for 1 minute.
  • Add the tofu, pressing on it with a fork to crumble it.
  • Cook until the tofu starts to turn a golden brown.
  • Remove the skillet from the stove, and sprinkle the dish with sesame seeds, paprika, and salt.
  • Serve the dish directly from the skillet while it is still nice and warm.

Mushroom Sandwiches

Ingredients:

  • 5 large Portobello mushrooms, stalks removed
  • 2 tablespoons olive oil
  • 2 eggs
  • 1 avocado
  • 2 teaspoons mustard paste
  • Salt to taste
  • Cayenne pepper to taste
  • 2 fresh lettuce leaves

Method:

  • Start by smearing the oil over the mushrooms and baking them in a 400-degree Fahrenheit oven for 15 minutes or until they are properly baked
  • Meanwhile, boil the eggs, and make sure they are hard-boiled.
  • Once the mushrooms are done, allow them to cool.
  • Cut the eggs in half, and scoop out the yolk.
  • Scoop out the avocado flesh, and mix it with the yolk.
  • Sprinkle the salt and pepper, and give it a good mix.
  • Add the mustard, and mix until well combined.
  • Place the mixture in the centre of the egg whites.
  • Now take one-half of the Portobello and place it upright.
  • Place one lettuce leaf over it and one egg half.
  • Place another leaf on top, and then cover with another Portobello.
  • Serve hot.

Body Cleansing Smoothie

Ingredients:

  • 1 scoop protein powder of your choice
  • 1 cup chopped kale
  • 1 small avocado
  • 1 small banana
  • 1/4 cup pineapple
  • 1⁄4 celery stalk
  • 3 strawberries
  • A small bundle of wheatgrass
  • 1⁄4 cup cooked oatmeal
  • 1/4 cup water
  • Ice for desired thickness

Method:

  • Place the chopped kale, avocado, banana, and pineapple in the blender, and make a smooth paste.
  • Add in the protein powder, celery, and wheatgrass and then whizz.
  • Now add the oatmeal, water, and ice, and continue to blend.
  • The idea is for the flavours to separate and not become one big mess.
  • Place in the refrigerator and serve in place of a meal.

Peanut Butter Granola Bites

If you thought that you were going to have to avoid dessert from now on, think again! There are plenty of dessert options out there; you just have to look for ones that will give you beneficial nutritional content while still tasting delicious!

This recipe provides a variety of nutritional benefits: carbs, protein, and omega-3 fats. At only 100 calories per piece, you can eat a piece or two with some fruit for a perfect mid-morning or mid-afternoon snack.

Ingredients:

  • 1 cup instant oats
  • 1/3 cup natural, creamy peanut butter
  • 1/3 cup honey
  • 1 tablespoon chia seeds

Method:

  • Mix all of the ingredients together, making sure that they are thoroughly combined.
  • Refrigerate the mixture for about 30 minutes.
  • Once cooled, form balls of about 1 tablespoon each from the mixture, rolling each piece between your fingertips to shape it.
  • Store the leftovers in the refrigerator.

Note: Apart from following the recipes for building lean muscles, if you are trying to lose weight more quickly, you might consider trying natural supplements that can help you burn fat.

Resurge is one of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews.

Besides, it should be noted that pills or supplements only work when combined with a healthy weight-loss diet and regular exercise. Supplements are ineffective on their own and are hardly a solution to obesity. 

In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications, pregnant or have any health concerns.

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