💪 Discover Healthy Muscle-Building Recipes

Building muscle isn’t just about lifting heavy at the gym—it’s also about what you put on your plate. The right balance of protein, carbs, and healthy fats can speed up recovery, fuel your workouts, and help you achieve your physique goals faster.

This collection of 40 muscle-building recipes is designed to:

• Boost protein intake for muscle repair 🥩
• Provide balanced nutrition for energy 🥦
• Stay simple and easy to follow 👨‍🍳

Let’s dive into the recipes!

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🥩 Section 1: Protein-Packed Meals (15 Recipes)

1. Grilled Chicken with Quinoa & Broccoli

Ingredients (Serves 2):

• 2 skinless chicken breasts (200g each)
• 1 cup quinoa (uncooked)
• 2 cups broccoli florets
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp salt
• ½ tsp black pepper
• Juice of ½ lemon

Instructions:

1. Rinse quinoa and cook in 2 cups water for 15 minutes until fluffy.
2. Season chicken with salt, pepper, garlic, and lemon juice.
3. Heat oil in a grill pan and cook chicken for 5–6 mins per side.
4. Steam broccoli for 5 minutes until tender.
5. Serve quinoa topped with chicken slices and broccoli.

Nutrition (per serving): ~420 kcal | 40g protein | 35g carbs | 12g fat

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2. Baked Salmon with Sweet Potato Mash

Ingredients (Serves 2):

• 2 salmon fillets (150g each)
• 2 medium sweet potatoes, peeled & cubed
• 1 tbsp butter
• 1 tbsp olive oil
• 1 tsp paprika
• Salt & pepper to taste
• Fresh dill (optional)

Instructions:

1. Preheat oven to 200°C (400°F). Season salmon with paprika, salt, and pepper.
2. Place salmon on a baking tray, drizzle with olive oil, and bake for 12–15 mins.
3. Boil sweet potatoes until soft, mash with butter, salt, and pepper.
4. Serve salmon with a side of mash, garnished with dill.

Nutrition (per serving): ~450 kcal | 38g protein | 30g carbs | 18g fat

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3. Turkey & Spinach Meatballs with Brown Rice

Ingredients (Serves 3):

• 500g ground turkey
• 2 cups spinach, finely chopped
• ½ cup breadcrumbs
• 1 egg
• 2 garlic cloves, minced
• 1 tsp oregano
• 1 cup uncooked brown rice
• 1 tbsp olive oil

Instructions:

1. Cook rice according to package directions.
2. Mix turkey, spinach, egg, garlic, oregano, and breadcrumbs. Form meatballs.
3. Heat olive oil in a skillet, cook meatballs 8–10 mins until browned and cooked.
4. Serve with brown rice.

Nutrition (per serving): ~500 kcal | 42g protein | 45g carbs | 14g fat

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4. Beef Stir-Fry with Vegetables

Ingredients (Serves 2):

• 250g lean beef strips
• 1 cup bell peppers, sliced
• 1 cup broccoli
• 1 carrot, julienned
• 2 tbsp soy sauce (low sodium)
• 1 tbsp olive oil
• 1 tsp ginger, grated

Instructions:

1. Heat oil in a wok, add beef, and stir-fry 3–4 mins.
2. Add veggies, soy sauce, and ginger. Stir-fry another 5 mins.
3. Serve hot over steamed rice or quinoa.

Nutrition (per serving): ~380 kcal | 35g protein | 20g carbs | 15g fat

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5. Lemon Garlic Shrimp with Whole Wheat Pasta

Ingredients (Serves 2):

• 200g shrimp, peeled & deveined
• 150g whole wheat pasta
• 2 tbsp olive oil
• 3 garlic cloves, minced
• Juice of 1 lemon
• 1 tsp chili flakes (optional)
• Salt & pepper

Instructions:

1. Cook pasta according to package directions.
2. Heat olive oil in a pan, sauté garlic, then add shrimp. Cook 3–4 mins.
3. Add lemon juice, chili flakes, and toss with pasta.
4. Season with salt & pepper, serve warm.

Nutrition (per serving): ~420 kcal | 36g protein | 45g carbs | 12g fat

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6. Egg White Omelette with Spinach & Feta

Ingredients (Serves 1):

• 4 egg whites
• 1 cup spinach
• 2 tbsp feta cheese, crumbled
• 1 tsp olive oil
• Salt & pepper

Instructions:

1. Heat olive oil in a non-stick pan, sauté spinach until wilted.
2. Add egg whites, cook until set.
3. Sprinkle feta cheese, fold omelette, and serve.

Nutrition (per serving): ~220 kcal | 25g protein | 5g carbs | 8g fat

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7. Greek Yogurt Chicken Salad

Ingredients (Serves 2):

• 2 chicken breasts (200g each, cooked & shredded)
• ½ cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 celery stalk, chopped
• ½ red onion, diced
• 1 tsp lemon juice
• Salt & pepper

Instructions:

1. In a bowl, mix yogurt, mustard, lemon juice, salt, and pepper.
2. Add shredded chicken, celery, and onion. Mix well.
3. Serve on whole grain bread, wraps, or lettuce cups.

Nutrition (per serving): ~360 kcal | 42g protein | 10g carbs | 14g fat

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8. Spicy Tuna Wraps

Ingredients (Serves 2):

• 2 whole wheat tortillas
• 1 can tuna in water (drained)
• 2 tbsp Greek yogurt
• 1 tsp hot sauce
• 1 cup lettuce
• 1 tomato, sliced

Instructions:

1. Mix tuna, yogurt, and hot sauce.
2. Place mixture on tortillas, add lettuce & tomato.
3. Roll into wraps and serve fresh.

Nutrition (per serving): ~320 kcal | 30g protein | 28g carbs | 9g fat

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9. Grilled Steak with Asparagus

Ingredients (Serves 2):

• 2 lean steaks (200g each)
• 2 cups asparagus
• 2 tsp olive oil
• 1 tsp garlic powder
• Salt & pepper

Instructions:

1. Season steak with salt, pepper, and garlic powder.
2. Grill steak for 4–5 mins per side (medium).
3. Drizzle asparagus with olive oil, grill until tender.
4. Serve hot.

Nutrition (per serving): ~480 kcal | 45g protein | 8g carbs | 26g fat

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10. Chicken & Lentil Curry

Ingredients (Serves 3):

• 400g chicken breast, cubed
• 1 cup lentils
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 1 tbsp olive oil
• 2 cups water

Instructions:

1. Heat oil in a pot, sauté onion and garlic.
2. Add chicken, cook until lightly browned.
3. Add tomatoes, curry powder, lentils, and water.
4. Simmer 25–30 mins until lentils soften.

Nutrition (per serving): ~420 kcal | 40g protein | 35g carbs | 10g fat

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11. Teriyaki Salmon with Brown Rice

Ingredients (Serves 2):

• 2 salmon fillets (150g each)
• 3 tbsp low-sodium teriyaki sauce
• 1 cup brown rice
• 1 cup green beans, steamed

Instructions:

1. Cook rice as directed.
2. Marinate salmon in teriyaki sauce for 20 mins.
3. Bake salmon at 200°C (400°F) for 12–15 mins.
4. Serve with rice and green beans.

Nutrition (per serving): ~460 kcal | 38g protein | 45g carbs | 14g fat

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12. Cottage Cheese Protein Pancakes

Ingredients (Serves 2):

• 1 cup cottage cheese
• 2 eggs
• ½ cup rolled oats
• ½ tsp cinnamon
• 1 tsp vanilla extract

Instructions:

1. Blend all ingredients into a smooth batter.
2. Pour onto a hot non-stick skillet, cook 2–3 mins per side.
3. Serve with berries or sugar-free syrup.

Nutrition (per serving): ~300 kcal | 26g protein | 30g carbs | 8g fat

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13. BBQ Chicken with Sweet Corn

Ingredients (Serves 2):

• 2 chicken breasts
• 2 tbsp BBQ sauce (low sugar)
• 2 corn on the cob
• 1 tsp olive oil

Instructions:

1. Brush chicken with BBQ sauce.
2. Grill chicken 6–7 mins per side.
3. Brush corn with olive oil, grill until slightly charred.
4. Serve together.

Nutrition (per serving): ~390 kcal | 38g protein | 28g carbs | 11g fat

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14. Spaghetti Squash with Turkey Bolognese

Ingredients (Serves 3):

• 1 large spaghetti squash
• 400g ground turkey
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can crushed tomatoes (400g)
• 1 tbsp olive oil
• 1 tsp oregano

Instructions:

1. Cut squash in half, roast at 200°C (400°F) for 40 mins.
2. Sauté onion & garlic in olive oil, add turkey and cook.
3. Add tomatoes & oregano, simmer 20 mins.
4. Scrape squash into spaghetti-like strands, top with sauce.

Nutrition (per serving): ~360 kcal | 32g protein | 30g carbs | 11g fat

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15. Baked Cod with Quinoa & Green Peas

Ingredients (Serves 2):

• 2 cod fillets (150g each)
• 1 cup quinoa
• 1 cup green peas (frozen or fresh)
• 1 tbsp olive oil
• 1 tsp paprika
• Salt & pepper

Instructions:

1. Season cod with paprika, salt, and pepper. Bake at 180°C (375°F) for 15 mins.
2. Cook quinoa in 2 cups water until fluffy.
3. Steam peas for 5 minutes.
4. Serve cod with quinoa and peas.

Nutrition (per serving): ~400 kcal | 35g protein | 36g carbs | 10g fat