Intro:

Boost your muscle gain with these 5 body building recipes packed with protein, healthy carbs, and essential nutrients. From chicken quinoa bowls to salmon meal prep, these easy high-protein meals are perfect for athletes, fitness lovers, and anyone focused on strength and recovery.

1. High-Protein Chicken & Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 6 oz grilled chicken breast, sliced
• 1 cup steamed broccoli
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt & pepper to taste

Instructions:

• Cook quinoa according to package directions.
• Grill chicken until fully cooked and slice into strips.
• Steam broccoli until tender.
• Assemble bowl: quinoa as base, top with chicken and broccoli.
• Drizzle with olive oil and lemon juice.
• Season with salt and pepper.

Variations/Substitutes:

• Swap chicken for turkey breast or salmon.
• Replace quinoa with brown rice or farro.

Storage & Reheating Tips:

• Store in airtight container for 3 days.
• Reheat in microwave for 2 minutes.

Nutrition (per serving):

• Calories: ~480
• Protein: 42g
• Carbs: 38g
• Fat: 15g

2. Protein-Packed Egg White Omelet

Ingredients:

• 6 egg whites
• 1 whole egg
• 1 cup spinach
• ½ cup diced tomatoes
• ¼ cup low-fat feta cheese
• 1 tsp olive oil

Instructions:

• Heat olive oil in non-stick pan.
• Whisk egg whites + whole egg.
• Pour into pan, cook 2–3 mins.
• Add spinach, tomatoes, and feta.
• Fold omelet and cook until fluffy.

Variations:

• Add mushrooms, onions, or bell peppers.
• Swap feta for shredded mozzarella.

Storage Tip:

• Best fresh. Can store in fridge 1 day.

Nutrition (per serving):

• Calories: ~260
• Protein: 29g
• Carbs: 6g
• Fat: 12g

3. Lean Beef & Sweet Potato Skillet

Ingredients:

• 6 oz lean ground beef (93/7)
• 1 medium sweet potato, diced
• 1 cup zucchini, diced
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika

Instructions:

• Heat olive oil in skillet.
• Add sweet potatoes, cook 8–10 mins.
• Add ground beef, cook until browned.
• Toss in zucchini + spices.
• Cook until veggies are tender.

Variations:

• Swap beef for ground turkey or chicken.
• Add spinach or kale for extra greens.

Storage:

• Keeps in fridge 4 days. Reheat on skillet.

Nutrition (per serving):

• Calories: ~520
• Protein: 40g
• Carbs: 38g
• Fat: 20g

4. Greek Yogurt Protein Smoothie

Ingredients:

• 1 cup non-fat Greek yogurt
• 1 scoop whey protein (vanilla)
• 1 banana
• ½ cup mixed berries
• 1 tbsp almond butter
• 1 cup unsweetened almond milk

Instructions:

• Add all ingredients to blender.
• Blend until smooth and creamy.
• Serve chilled.

Variations:

• Use peanut butter instead of almond butter.
• Add oats for extra carbs.

Storage Tip:

• Best fresh. Can refrigerate 12 hours.

Nutrition (per serving):

• Calories: ~390
• Protein: 42g
• Carbs: 40g
• Fat: 10g

5. Salmon & Brown Rice Meal Prep

Ingredients:

• 6 oz baked salmon filet
• 1 cup cooked brown rice
• 1 cup roasted asparagus
• 1 tsp olive oil
• ½ lemon

Instructions:

• Cook rice according to package.
• Bake salmon at 400°F for 12–15 mins.
• Roast asparagus with olive oil + salt.
• Plate rice, salmon, asparagus.
• Squeeze lemon on top.

Variations:

• Swap salmon for cod or tilapia.
• Use green beans or broccoli instead of asparagus.

Storage:

• Store in meal prep containers for 4 days.

Nutrition (per serving):

• Calories: ~500
• Protein: 46g
• Carbs: 40g
• Fat: 16g

❓ FAQs

Q1: Can I meal prep these bodybuilding recipes for the week?
Yes! Most of these recipes store well for 3–4 days in the fridge. The smoothie is best made fresh.

Q2: What’s the best protein source for muscle gain?
Lean meats, eggs, fish, and whey protein are excellent options. Plant-based athletes can use lentils, tofu, or pea protein.

Q3: Can beginners use these recipes?
Absolutely! These recipes are simple, beginner-friendly, and don’t require advanced cooking skills.

5 Best Banana Protein Smoothie Recipes

👉 Love protein-rich meals? Check out my 5 Best Banana Protein Smoothie Recipes.