For ripped and lean muscles a high protein diet balanced with quality carbs and fats is key. These 10 best high protein muscle meals are perfect for anyone on a high protein diet looking to build muscle. Each recipe is packed with healthy bodybuilding nutrients that provide food for muscles and will help you on your quest to get ripped.
We haven’t forgotten that taste is still important in your high protein diet so these high protein muscle meals are designed for muscle growth while also satisfying your taste buds. If you want leftovers for the next day at work double the ingredients of these best high protein muscle meals.
10 BEST HIGH PROTEIN MUSCLE MEALS TO GET RIPPED
1. Salmon Steaks with Quinoa
Muscle food ingredients:
1 salmon steak (200g)
Asparagus & broccolini
1 cup cooked quinoa
2 tbs low fat greek yoghurt
1 tsp capers
Squeeze of lemon
Muscle food directions:
1. Cook quinoa for about 15 mins.
2. Cook salmon for 3 mins skin side up on a bbq grill plate or frying pan. Flip and cook for a further 1-2 mins (or to your liking).
3. Steam asparagus & broccolini.
4. Serve with capers, yoghurt and a squeeze of lemon.
2. “Boring Breast Man”
Muscle food ingredients:
1 chicken breast (200g)
2 tsp spice mix (we like Moroccan)
1 cup brown rice
Steamed broccoli
Muscle food directions:
1. Place water in a large saucepan over medium-high heat. Bring to the boil.
2. Add chicken. Return to the boil.
3. Reduce heat to low. Simmer, covered, for 15 minutes or until chicken is just cooked through.
4. Remove from heat. Leave chicken in water for 5 minutes.
5. Slice or shred chicken and sprinkle with spices.
6. Serve with steamed broccoli and cooked brown rice.
3. Grilled Tuna Salad
Muscle food ingredients:
1 tuna steak (200g)
Mixed green salad
6 asparagus spears, trimmed
2 hard boiled eggs
1 small boiled sweet potato, squared
1 tbsp of olive oil
2 tbsp balsamic vinegar
Sprinkle of lemon
Salt and pepper to taste
Muscle food directions:
1. Hard boil eggs and boil sweet potatoes (in saucepan or microwave) and set aside.
2. Season tuna with salt & pepper and grill for1-2 mins on both sides (med rear) on a hot bbq grill plate or frying pan.
3. Transfer to a cutting board and let rest for 5 minutes.
4. Steam asparagus and assemble salad.
5. Dress with olive oil, balsamic vinegar and lemon.
4. Hardcore Hunk of Steak
Muscle food ingredients:
250-500g steak
Steamed spinach
1 cup cooked sweet potato
1 grilled tomato
Muscle food directions:
1. Cook steak for 6-8 minutes, turning once, for medium-rare on a hot bbq grill plate or frying pan.
2. Rest and cover with foil, for 5 minutes.
3. Peel and chop sweet potato and steam in microwave or saucepan.
4. Grill tomato, steam spinach and serve.
5. Lemon Pepper Barramundi
Muscle food ingredients:
1 grilled barramundi fillet (200g-300g)
1 corn cob
Green salad
1 tbsp lemon juice
1 tsp Lemon-pepper seasoning
Salt and Pepper, to taste
Muscle food directions:
1. Sprinkle seasoning over the fish fillets and rub into the flesh.
2. Sear fish on each side on high heat. Reduce to medium heat and cook fish for 4-5 min, or until barramundi is cooked through.
3. Cook corn in microwave or on the bbq.
4. Season fish with lemon juice and serve with green salad.
6. Turkey Burgers
Muscle food ingredients:
Extra lean turkey mince (200g)
1 medium zucchini, grated
1 egg
½ cup breadcrumbs
1/2 tsp salt
1 tsp garlic powder
1 tsp onion powder
1 tsp dried basil
1 tsp oregano
1 tsp black pepper
Green Salad
Muscle food directions:
1. Combine ingredients (except salad) into a large bowl and mix together.
2. Form into patties, cover and throw in the fridge for 30 minutes.
3. Cook patties in a small amount of olive oil on a low heat.
4. Serve with a green salad.
7. Curry Prawns
Muscle food ingredients:
10 large prawns with shell/tail on
1 tsp Coconut Oil
1 tbsp fresh Garlic, chopped
½ can light Coconut Milk
1 tsp Curry Powder
Steamed spinach
½ cup steamed brown rice
Salt and Pepper, to taste
Muscle food directions:
1. Rinse prawns and sprinkle with salt and pepper.
2. Heat coconut oil in fry pan over medium high heat.
3. Add garlic. Add prawns to pan and sprinkle with curry powder.
4. Add coconut milk and turn heat to low. Simmer for 5 minutes.
5. Serve with spinach and rice.
8. Chicken Tacos
Muscle food ingredients:
1 x chicken breast (200g)
2 tbsp. low fat grated cheese
1 cup shredded lettuce
½ cup chopped tomatoes
½ cup black beans
¼ avocado
2 tbsp. Salsa
2 whole grain tortillas
Muscle food directions:
1. Grill or pan fry chicken breast until cooked through while chopping up veges and grating cheese.
2. Heat up the tortillas then layer the shredded chicken, lettuce, tomato, beans, avocado, cheese.
3. Add salsa to taco or have on the side.
4. Serve with a green side salad.
9. Thai Beef Salad
Muscle food ingredients:
Lean Steak (200g)
100g baby cos lettuce hearts
½ cup mint and coriander
½ cup bean sprouts
5 cherry tomatoes, halved
½ cucumber, sliced
½ red onion, thinly sliced
1 tbsp fresh Lime Juice
1 tsp low-sodium soy sauce
1 tsp chilli flakes
1 tsp fish sauce
Muscle food directions:
1. Marinate steak in soy sauce, fish sauce & 1 tbsp lime juice for 1-2hrs.
2. Cook steak for 2-3 minutes each side (for medium) or until cooked to your liking.
3. Set aside for 10 minutes to rest.
4. Place the tomato, bean sprouts, cucumber, onion, chilli, mint, coriander, lime juice in a large bowl.
5. Thinly slice steak across the grain and add to the salad. Serve.
10. “Tree hugger” tofu stir-fry
High protein recipes, foods and bodybuilding meals for your high protein diet.
Muscle food ingredients:
Firm tofu (200g)
1 cup mix vegetables
½ cup mushrooms
1 tsp ginger
1tsp garlic
1 tsp tamari soy
1 cup cooked brown rice
Muscle food directions:
1. Heat olive oil in a wok over high heat, add garlic and ginger and stir-fry for 30 seconds.
2. Add mushrooms and tofu and stir-fry for 1 minute.
3. Add mixed veges, stir-fry for a further 1-2 minutes, then stir in soy.
4. Serve with cooked brown rice.
High Protein meals and recipes tips:
For best results include these high protein meals into your weekly bodybuilding meal plans to help you get lean and ripped faster. Each high protein recipe combines foods high in protein for muscles that can be eaten on the spot or packed into a muscle meal food container to enjoy the next day. This ensures you get the most out of each of these high protein recipes!
Your high protein bodybuilding meals should be combined with a lean muscle training program so you get the muscle building results you deserve.
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