Lean Muscle Recipes

Getting a ripped and buffed body takes more than just doing strenuous training; you have to fill up on protein-rich foods which are great for bodybuilding. The food in your fridge and pantry should be filled with items, such as lean beef, chicken, nuts, eggs, and other dairy products.

When you’re doing bodybuilding training, these foods need to be readily available in your kitchen. Additionally, a high protein diet needs to be complemented with carbohydrates and fats to balance everything out.

Of course, having the raw ingredients is one thing, creating a delicious and healthy dish out of it is another. This is actually what most fitness enthusiasts dread about when they’re doing their training.

They have this impression that when you’re undergoing any physical training, whether for weight loss or body building, it usually means that you have to say goodbye to delicious foods. But, it really doesn’t have to be the case. Here are a few sample recipes that are cheap, nutritious, easy to prepare, and definitely mouth-watering.

Lean muscle recipe #1

Chili, garlic and basil chicken

Ingredients:

170 g chicken breast, cut into strips

1 cup rice udon noodles, cooked

21⁄2 tsp chili garlic sauce

1 1⁄2 tsp toasted sesame oil

1⁄2 tbsp fresh lemon juice, squeezed

1⁄2 cup red onion, chopped

Olive oil spray

1 tsp garlic, minced

1 cup asparagus, sliced into 1-inch cuts

8 pieces of basil leaves

How to cook:

1. Prepare the udon first and let it cook while preparing for the rest of the dish.
2. In a small bowl, mix the lemon juice with half a teaspoon of sesame oil, 2 teaspoons of chilli garlic sauce, then set aside.
3. Toss the chicken strips in the remaining half a teaspoon of chilli garlic sauce.
4. After the udon is cooked, rinse it in cold water first, followed by hot water then drain. Pour the rest of the sesame oil into a huge bowl and spread evenly. Put the noodles into the bowl.
5. Get a non-stick pan and heat it over a medium-high flame for about 3-5 minutes. Spray the olive oil then add the garlic, onion and asparagus. Cook until the garlic is golden brown and the asparagus is warmed, then push the vegetables to the side.
6. Add more oil then arrange the chicken strips into a single layer. Cook for about 2 minutes on each side. Once it’s no longer pink, push the vegetables back into the center of the pan and mix them with the chicken.
7. Add your sauce mixture. Simmer.
8. Top with basil. Enjoy while hot.

Good for: 1 serving

Nutritional value: 52g protein, 11g fat, 518 calories, 54g carbohydrates

Lean muscle recipe #2

Hawaiian pork stir-fry

Ingredients:

170g tenderloin pork, cut into strips

1 1⁄2 cups slivered red cabbage

1⁄2 cup sliced red bell pepper

1⁄2 cup sliced red onion

1 tsp minced garlic

1 cup cubed pineapples

2 tbsp teriyaki glaze* (least sugar as possible)

Olive oil spray

A few pinches Chinese Five Spice powder

Salt to taste

How to cook:

1. Season the tenderloin pork with salt and Chinese Five Spice.
2. Get a non-stick pan and heat over medium-high flame until hot. Spray the pan with oil, then add pineapple, onion, pepper, and garlic. Let it cook for a few minutes until the peppers are slightly browned and tender. Push the vegetables to one side of the pan.
3. Add more oil to the pan then add the pork. Cook for about 2 minutes on each side.
4. Once the pork is just barely pink, push the veggie back to the center.
5. Add the glaze and mix.
6. Simmer for 2 minutes.
7. Spread cabbage on the bottom of the bowl then pour the contents of the pan. Serve while hot.

Good for: 1 serving

Nutritional value: 41 g protein, 403 calories, 5g fat, 50g carbohydrates

Lean muscle recipe #3

Buffalo shrimp

Ingredients:

170g raw shrimp, peeled

3⁄4 cup white rice

1 cup carrots, sliced into ¼-inch thick discs

Olive oil spray

1⁄2 cup trimmed snap peas

1⁄2 cup cherry tomatoes

3 tbsp hot wing sauce

Garlic powder to taste

How to cook:

1. Prepare the rice and cook according to instructions.
2. Get a non-stick pan and heat over medium-high flame until hot. Spray the pan with oil then add the carrots and peas. Add garlic powder. Cook until the peas turn slightly bright green then push the vegetables to one side of the pan.
3. Add more oil into the pan and cook the shrimp in a single layer for about 2 minutes on each side.
4. Push the vegetables back to the center. Add tomatoes then mix.
5. Pour 2 tablespoon of hot wing sauce over the mixture.
6. Spread the cooked rice evenly on a plate. Add the stir-fry mixture on top. Add more hot wing sauce if preferred. Enjoy while hot.

Good for: 1 serving

Nutritional value: 43 g protein, 541 calories, 12g fat, 63g carbohydrates

More recipes

Every fitness enthusiast who is determined to get the results they want with their body as soon as possible wouldn’t just top their efforts on training alone. Food is very important as your body needs to be nourished properly while you’re undergoing this kind of physical training.

For some people, access to food and raw ingredients for fancy recipes is not a luxury. They might be limited when it comes to food ingredients, especially for the protein and carbohydrates source. Situations like these are totally understandable and not very uncommon among bodybuilders. While gathering raw ingredients might prove to be a challenge, you can actually make do with what you already have and just be creative in preparing your food.

Anabolic cooking is a book comprised of recipes and cooking guide on how to create cheap, nutritious, and palatable meals out of the basic ingredients available in your kitchen. There are over 200 recipes in the book, all of which are intended to help you with your muscle building endeavours while making sure that you don’t go over your food budget, and that you enjoy your lean muscle meals the same way you enjoy your delicious regular meals.