5 High-Protein Recipes for Building Muscle

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Building muscle requires a combination of exercise and nutrition. While weightlifting and other forms of resistance training are crucial for muscle growth, a diet rich in protein is also important. Protein is an essential nutrient that helps repair and rebuild muscles after exercise. In this article, we will provide you with 5 high-protein recipes that can help you build muscle.

  1. Grilled Chicken Breast with Roasted Vegetables

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 cups mixed vegetables (carrots, bell peppers, Brussels sprouts, broccoli, etc.)

Instructions:

  1. Preheat oven to 400°F.
  2. In a small bowl, mix together olive oil, garlic powder, onion powder, oregano, basil, salt, and black pepper.
  3. Brush chicken breasts with the spice mixture.
  4. Place chicken breasts on a baking sheet and bake for 25-30 minutes, or until cooked through.
  5. While the chicken is cooking, prepare the vegetables by washing and chopping them into bite-sized pieces.
  6. Toss the vegetables with 1 tablespoon olive oil, salt, and black pepper.
  7. Spread the vegetables on a separate baking sheet and roast for 20-25minutes, or until tender and lightly browned.
  8. Serve the grilled chicken breasts with the roasted vegetables.

This recipe contains approximately 40 grams of protein per serving.

  1. Tuna Salad Lettuce Wraps

Ingredients:

  • 2 cans of tuna, drained
  • 1/2 cup plain Greek yogurt
  • 1/4 cup chopped celery
  • 1/4 cup chopped red onion
  • 1 tablespoon lemon juice
  • Salt and black pepper, to taste
  • Lettuce leaves, for wrapping

Instructions:

  1. In a medium bowl, mix together tuna, Greek yogurt, celery, red onion, lemon juice, salt, and black pepper.
  2. Place a spoonful of the tuna salad onto each lettuce leaf.
  3. Wrap the lettuce leaves around the tuna salad, and serve.

This recipe contains approximately 25 grams of protein per serving.

  1. Quinoa and Black Bean Salad

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 can black beans, drained and rinsed
  • 1 red bell pepper, chopped
  • 1/2 red onion, chopped
  • 1/4 cup chopped cilantro
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1 teaspoon ground cumin
  • Salt and black pepper, to taste

Instructions:

  1. In a medium saucepan, bring quinoa and water to a boil.
  2. Reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked through and the water is absorbed.
  3. In a large bowl, mix together cooked quinoa, black beans, red bell pepper, red onion, and cilantro.
  4. In a separate bowl, whisk together olive oil, lime juice, cumin, salt, and black pepper.
  5. Pour the dressing over the quinoa mixture and toss to coat.
  6. Serve the quinoa and black bean salad at room temperature or chilled.

This recipe contains approximately 15 grams of protein per serving.

  1. Grilled Salmon with Asparagus

Ingredients:

  • 4 salmon fillets, skin on
  • 1 tablespoon olive oil
  • Salt and black pepper, to taste
  • 1 pound asparagus, trimmed
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh dill

Instructions:

  1. Preheat grill to medium-high heat.
  2. Brush salmon fillets with olive oil and season with salt and black pepper.
  3. Place salmon fillets on the grill, skin side down, and grill for 5-7 minutes, or until cooked through.
  4. While the salmon is cooking, toss asparagus with 1 tablespoon olive oil, salt, and black pepper.
  5. Place asparagus on the grill and grill for 5-7 minutes, or until tender and lightly charred.
  6. In a small bowl,whisk together lemon juice and chopped dill.
  7. Serve the grilled salmon with the grilled asparagus and drizzle with the lemon-dill sauce.

This recipe contains approximately 30 grams of protein per serving.

  1. Lentil and Vegetable Stir Fry

Ingredients:

  • 1 cup brown lentils, rinsed and drained
  • 2 cups water
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 cups chopped mixed vegetables (carrots, bell peppers, broccoli, etc.)
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • Salt and black pepper, to taste

Instructions:

  1. In a medium saucepan, bring lentils and water to a boil.
  2. Reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are cooked through and the water is absorbed.
  3. In a large skillet, heat olive oil over medium-high heat.
  4. Add onion and garlic, and cook for 2-3 minutes, or until softened.
  5. Add chopped vegetables to the skillet and cook for 5-7 minutes, or until tender.
  6. Add cooked lentils to the skillet and stir to combine.
  7. In a small bowl, whisk together soy sauce, honey, salt, and black pepper.
  8. Pour the sauce over the lentil and vegetable mixture, and stir to coat.
  9. Serve the lentiland vegetable stir fry hot.

This recipe contains approximately 20 grams of protein per serving.

  1. Turkey Chili

Ingredients:

  • 1 pound ground turkey
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 can diced tomatoes
  • 1 can black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • Salt and black pepper, to taste

Instructions:

  1. In a large pot or Dutch oven, heat olive oil over medium-high heat.
  2. Add ground turkey and cook until browned, breaking it up into small pieces.
  3. Add onion, garlic, and red bell pepper to the pot, and cook for 5-7 minutes, or until softened.
  4. Add diced tomatoes, black beans, frozen corn, chili powder, cumin, salt, and black pepper to the pot.
  5. Bring the mixture to a boil, then reduce heat to low and simmer for 20-25 minutes.
  6. Serve the turkey chili hot.

This recipe contains approximately 25 grams of protein per serving.

  1. Greek Yogurt Parfait

Ingredients:

  • 1 cup plain Greek yogurt
  • 1/2 cup fresh berries (strawberries, blueberries, raspberries, etc.)
  • 1/4 cup granola
  • 1tablespoon honey
  • 1 tablespoon chopped nuts (almonds, walnuts, etc.)

Instructions:

  1. In a small bowl, mix together Greek yogurt and honey.
  2. Layer the yogurt mixture, berries, and granola in a glass or bowl.
  3. Top with chopped nuts.
  4. Serve the Greek yogurt parfait chilled.

This recipe contains approximately 20 grams of protein per serving.

In conclusion, incorporating high-protein recipes into your diet can help support muscle growth and repair. These 5 recipes are not only delicious, but also easy to make and provide a good source of protein. Remember to also engage in regular resistance training and to consult with a healthcare professional or registered dietitian for personalized nutrition recommendations.

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