When it comes to building lean muscle mass, a diet rich in protein is essential. As bodybuilders, we know that fueling our bodies with the right nutrients can make all the difference in achieving our fitness goals. That’s why we’ve put together this collection of 20 delicious high-protein recipes to help you power your workout routine and support muscle growth.
From classic grilled chicken and steak dishes to creative smoothies and salads, these recipes are designed to provide a boost of protein to help you build strength and lean out. Whether you’re a seasoned athlete or just starting out on your fitness journey, these high-protein meals are sure to satisfy your cravings while supporting your muscle-building goals.
In this article, we’ll dive into each of these 20 mouth-watering recipes, exploring the benefits of each dish and providing step-by-step instructions for preparation. Whether you’re looking for a quick and easy snack or a satisfying meal after a workout, we’ve got you covered with our collection of high-protein recipes for bodybuilding and muscle growth.
Grilled Lemon Garlic Chicken with Quinoa
Savor the bright flavors of this Mediterranean-inspired dish, featuring juicy chicken breasts smothered in a zesty lemon-garlic sauce, served atop fluffy quinoa.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried oregano
– Salt and pepper, to taste
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, olive oil, and oregano.
3. Season chicken with salt and pepper; brush with the lemon-garlic mixture.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Cook quinoa according to package instructions using water or broth.
6. Serve grilled chicken atop quinoa, garnished with fresh parsley if desired.
Cooking Time: 20-25 minutes
Beef and Broccoli Stir-Fry with Brown Rice
This classic Chinese-inspired stir-fry is a staple for a reason – it’s easy to make, packed with nutrients, and satisfies the craving for something savory and satisfying.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
– 1 cup cooked brown rice
Instructions:
1. Cook brown rice according to package instructions.
2. In a separate pan, heat 1 tablespoon of oil over medium-high heat. Add beef strips and cook until browned, about 3-4 minutes. Remove from heat and set aside.
3. In the same pan, add remaining 1 tablespoon of oil. Add garlic and cook for 1 minute, until fragrant.
4. Add broccoli to the pan and stir-fry for 2-3 minutes, until tender-crisp.
5. Return beef to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve beef and broccoli mixture over cooked brown rice.
Cooking Time: 15-20 minutes
Protein-Packed Greek Yogurt Parfait with Almonds
This protein-packed parfait is a quick and easy breakfast or snack option that combines the creamy goodness of Greek yogurt, crunchy almonds, and sweet berries. Perfect for fueling up on-the-go!
Ingredients:
– 1 cup Greek yogurt
– 1/4 cup sliced almonds
– 1 cup mixed berries (such as blueberries, strawberries, raspberries)
– 2 tablespoons honey or maple syrup (optional)
Instructions:
1. In a small bowl, layer the Greek yogurt.
2. Top the yogurt with sliced almonds.
3. Add the mixed berries on top of the almonds.
4. If desired, drizzle with honey or maple syrup for an extra touch of sweetness.
5. Serve immediately and enjoy!
Cooking Time: 0 minutes (ready in a flash!)
Spicy Shrimp and Avocado Salad
A refreshing twist on traditional salads, this Spicy Shrimp and Avocado Salad combines succulent shrimp with creamy avocado and a kick of heat from the jalapeño peppers.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/2 red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1/4 cup freshly squeezed lime juice
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. In a medium bowl, whisk together lime juice, garlic, salt, and pepper.
2. Add the shrimp and marinate for at least 15 minutes, or up to 30 minutes in the refrigerator.
3. Grill or sauté the shrimp until pink and cooked through, about 2-3 minutes per side.
4. In a large bowl, combine avocado, red onion, and jalapeño pepper.
5. Add the cooked shrimp to the bowl and toss gently to combine.
6. Serve immediately, garnished with fresh cilantro leaves.
Cooking Time: 20-30 minutes
Turkey and Sweet Potato Hash
This recipe combines the savory flavor of turkey with the natural sweetness of sweet potatoes, all wrapped up in a crispy hash. Perfect for breakfast, brunch, or even as a satisfying side dish.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1/2 cup cooked turkey breast, diced
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or chives) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sweet potatoes with 1/2 teaspoon salt and roast in the oven for 20-25 minutes, or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add cooked turkey to the skillet and stir to combine with onion mixture.
5. Once sweet potatoes are done, add them to the skillet and stir to combine with turkey mixture.
6. Cook for an additional 2-3 minutes, or until hash is crispy and golden brown.
Cooking Time: 30-40 minutes
Egg White Omelette with Spinach and Feta
A delicious and healthy breakfast option that’s packed with protein, vitamins, and flavor.
Ingredients:
– 2 large egg whites
– 1/4 cup fresh spinach leaves, chopped
– 1 tablespoon butter
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together the egg whites until frothy.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Pour in the egg whites and cook for about 2-3 minutes or until the edges start to set.
4. Sprinkle the chopped spinach and crumbled feta cheese evenly over the top of the omelette.
5. Use a spatula to gently fold the edges of the omelette towards the center, allowing the filling to be exposed.
6. Cook for an additional 30-45 seconds or until the cheese is melted and the omelette is cooked through.
7. Slide the omelette out of the skillet onto a plate and season with salt and pepper to taste.
Cooking Time: Approximately 5-7 minutes
Slow Cooker Pulled Chicken Tacos
Elevate your taco game with this easy and flavorful slow cooker recipe, perfect for busy weeknights or weekend gatherings. Shredded chicken, tangy BBQ sauce, and crunchy toppings come together in a mouthwatering combination that’s sure to please.
Ingredients:
– 2 lbs boneless, skinless chicken breasts
– 1 can (14.5 oz) diced tomatoes with green chilies
– 1/4 cup BBQ sauce
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Tortillas, shredded cheese, diced onions, cilantro, and sour cream (for toppings)
Instructions:
1. Place chicken in the slow cooker.
2. Add diced tomatoes with green chilies, BBQ sauce, olive oil, cumin, salt, and pepper.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Shred chicken with two forks.
5. Serve on tortillas with desired toppings.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
High-Protein Lentil and Chickpea Curry
This Indian-inspired curry is a nutritious and flavorful way to boost your protein intake with the combination of red lentils, chickpeas, and a hint of spice.
Ingredients:
– 1 cup red lentils, rinsed and drained
– 1 can chickpeas (15 ounces), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can diced tomatoes (14.5 ounces)
– 2 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat 2 tablespoons of oil over medium heat.
2. Add onions and cook until softened, about 3-4 minutes.
3. Add garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
4. Add lentils, chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
5. Season with salt and pepper to taste.
6. Garnish with cilantro leaves (if desired).
Cooking Time: 40-50 minutes
Grilled Salmon with Asparagus and Wild Rice
A flavorful and nutritious dinner that combines the richness of grilled salmon with the earthy sweetness of asparagus and the nutty flavor of wild rice.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 1 cup cooked wild rice
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat grill to medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. Meanwhile, toss asparagus with olive oil, salt, and pepper. Grill alongside salmon for 3-4 minutes, or until tender.
5. Serve grilled salmon atop wild rice, with grilled asparagus on the side. Garnish with lemon wedges, if desired.
Cooking Time:
– Salmon: 8-10 minutes
– Asparagus: 6-8 minutes
– Total: 14-18 minutes
Cottage Cheese and Banana Protein Pancakes
Start your day with a nutritious and delicious twist on traditional pancakes. This recipe combines the creaminess of cottage cheese, the natural sweetness of bananas, and the protein boost of eggs for a healthy breakfast option.
Ingredients:
– 1 ripe banana, mashed
– 1/2 cup cottage cheese
– 2 large eggs
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract
– Pinch of salt
– 1/4 cup whole wheat flour
Instructions:
1. In a bowl, combine mashed banana, cottage cheese, eggs, honey or maple syrup (if using), and vanilla extract. Mix until smooth.
2. Add the flour and mix until just combined.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop 1/4 cup of batter onto the skillet or griddle and cook for 2-3 minutes, until bubbles appear on surface.
5. Flip pancakes and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 10-12 minutes (depending on number of pancakes)
Baked Cod with Lemon and Herbs
A bright and flavorful twist on a classic dish, this recipe brings together the simplicity of baked cod with the tanginess of lemon and the freshness of herbs. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle the olive oil over the cod, then sprinkle with lemon juice, parsley, and thyme.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Peanut Butter Protein Smoothie with Chia Seeds
Boost your protein intake and satisfy your sweet tooth with this creamy and nutritious smoothie.
Ingredients:
– 1 scoop vanilla protein powder (20g)
– 2 tablespoons peanut butter
– 1/2 cup frozen banana
– 1 tablespoon chia seeds
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the protein powder, peanut butter, frozen banana, and chia seeds.
2. Blend on high speed for 20-30 seconds or until smooth and creamy.
3. Add the unsweetened almond milk and blend for an additional 10-15 seconds.
4. Taste and adjust sweetness or thickness as needed by adding more milk or a sweetener of your choice.
5. Pour into a glass and serve immediately.
Cooking Time: 2 minutes
Black Bean and Quinoa Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the protein-packed power of black beans with the fiber-rich goodness of quinoa. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked black beans
– 1 cup cooked quinoa
– 1/2 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut off the tops of the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, mix together black beans, quinoa, onion, garlic, cumin, salt, and pepper.
4. Stuff each pepper with the bean-quinoa mixture, filling to the top.
5. Drizzle with olive oil and cover with shredded cheese (if using).
6. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
High-Protein Tuna Salad Wraps
Boost your lunch game with these high-protein tuna salad wraps! With a perfect balance of omega-3 rich tuna, protein-packed Greek yogurt, and crunchy veggies, you’ll be fueled for the day.
Ingredients:
– 1 can of albacore tuna (drained and flaked)
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– 1/4 cup chopped cucumber
– 1/4 cup chopped bell pepper
– 1/4 cup chopped red onion
– 6 whole wheat tortilla wraps
– Salt and pepper to taste
– Optional: mixed greens, sliced avocado, or pickled ginger for added flavor
Instructions:
1. In a medium bowl, mix together tuna, Greek yogurt, lemon juice, and Dijon mustard until well combined.
2. Stir in chopped cucumber, bell pepper, and red onion.
3. Lay out tortilla wraps on a flat surface.
4. Spoon about 1/2 cup of the tuna salad onto each wrap.
5. Season with salt and pepper to taste.
6. Add optional toppings if desired.
7. Roll up wraps tightly and slice in half.
Cooking Time: None! Just assemble and enjoy!
Grilled Steak with Roasted Brussels Sprouts
Savor the bold flavors of a perfectly grilled steak paired with tender, caramelized Brussels sprouts.
Ingredients:
– 1.5 lbs flank steak or ribeye
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 lb Brussels sprouts, trimmed and halved
– 2 tbsp olive oil
– 1/4 cup chicken broth
– 1 tbsp butter
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season steak with garlic powder, salt, and pepper.
3. Grill steak for 5-7 minutes per side, or until it reaches desired level of doneness.
4. While steak cooks, toss Brussels sprouts with olive oil, chicken broth, and butter. Season with salt and pepper to taste.
5. Roast Brussels sprouts in the oven at 400°F (200°C) for 20-25 minutes, or until tender and caramelized.
6. Let steak rest for 5 minutes before slicing. Serve with roasted Brussels sprouts.
Cooking Time:
– Grilled Steak: 10-14 minutes
– Roasted Brussels Sprouts: 20-25 minutes
Protein-Packed Chocolate Overnight Oats
Get ready to start your day with a nutritious and delicious breakfast that combines the benefits of protein-rich oats, chocolatey goodness, and minimal cooking time. This recipe is perfect for fitness enthusiasts and anyone looking for a quick and healthy breakfast option.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 2 tablespoons peanut butter
– 2 tablespoons unsweetened cocoa powder
– 1 scoop vanilla protein powder (30g)
– Pinch of salt
– Optional: chocolate chips, whipped cream, or chopped nuts for topping
Instructions:
1. In a jar or container, combine oats, almond milk, Greek yogurt, peanut butter, and cocoa powder. Mix until smooth.
2. Add the vanilla protein powder and stir until well combined.
3. Refrigerate overnight (at least 4 hours) or for up to 24 hours.
4. Top with your choice of optional toppings, if desired.
5. Serve chilled.
Cooking Time: None! Let the oats soak in the refrigerator overnight.
Baked Chicken Thighs with Garlic Mashed Cauliflower
This recipe combines the rich flavor of baked chicken thighs with the creamy, garlicky goodness of mashed cauliflower. Perfect for a quick and easy dinner that’s also healthy and satisfying.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 heads of cauliflower
– 3 cloves of garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken thighs and pat them dry with paper towels.
3. In a small bowl, mix together olive oil, garlic, salt, and pepper.
4. Brush the mixture evenly onto both sides of the chicken thighs.
5. Place the chicken on a baking sheet lined with parchment paper.
6. Roast in the preheated oven for 25-30 minutes or until cooked through.
7. Meanwhile, steam the cauliflower florets until tender.
8. Mash the cauliflower with butter and season with salt and pepper to taste.
Cooking Time: Total cooking time: 40-45 minutes. Servings: 4-6 people.
High-Protein Turkey Meatballs with Zucchini Noodles
Transform your dinner routine with this protein-packed twist on classic meatballs, served with a flavorful and healthy zucchini noodle dish.
Ingredients:
– 1 pound ground turkey breast
– 1/2 cup rolled oats
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Zucchini noodles (zoodles) for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, oats, egg, Parmesan cheese, olive oil, onion, garlic, salt, and pepper. Mix well with your hands until just combined.
3. Form into meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until cooked through.
5. Meanwhile, cook zucchini noodles according to package instructions or by sautéing them in a little olive oil and garlic for 3-4 minutes.
6. Serve meatballs over zoodles and enjoy!
Cooking Time: 20-25 minutes
Scrambled Eggs with Smoked Salmon and Avocado
Elevate your breakfast game with this rich and creamy Scrambled Eggs with Smoked Salmon and Avocado recipe. Perfect for a special occasion or a weekend treat, the combination of flavors and textures will leave you wanting more.
Ingredients:
– 4 large eggs
– 1/2 avocado, diced
– 2 slices smoked salmon (about 2 oz)
– Salt and pepper to taste
– Fresh dill, chopped (optional)
Instructions:
1. Crack the eggs into a bowl and whisk until frothy.
2. Heat a non-stick pan over medium heat. Add the eggs and scramble until almost set, about 3-4 minutes.
3. Meanwhile, toast some whole grain bread or bagels for serving.
4. Top the scrambled eggs with diced avocado, smoked salmon, salt, and pepper to taste.
5. Garnish with chopped fresh dill, if desired.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Greek Yogurt Chicken Salad with Walnuts
This light and creamy salad combines the flavors of Greek yogurt, juicy chicken, crunchy walnuts, and fresh herbs for a perfect snack or meal.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 cup Greek yogurt
– 1/2 cup chopped walnuts
– 1 tablespoon honey
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Chopped fresh parsley or dill (optional)
Instructions:
1. In a medium bowl, combine chicken, Greek yogurt, honey, lemon juice, salt, and pepper. Mix until smooth.
2. Stir in chopped walnuts.
3. Taste and adjust seasoning as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with fresh parsley or dill, if desired.
Cooking Time: None! This salad is ready in just a few minutes of preparation.
Summary
Discover 20 delicious high-protein recipes perfect for bodybuilding and muscle growth. From classic dishes like grilled chicken and beef stir-fry to innovative creations like protein-packed Greek yogurt parfait and spicy shrimp salad, these recipes cater to different tastes and dietary needs. The list includes a variety of options, such as slow-cooked pulled chicken tacos, lentil curry, baked salmon with wild rice, and protein-rich pancakes made with cottage cheese and banana. Whether you’re looking for a quick and easy meal or a healthy breakfast option, this article has something for everyone.
