Muscle and Fitness Recipes

Just because you’re working out to gain muscle doesn’t mean that you should not eat a balanced diet. Although you need proteins and carbs in large quantities, you still need vitamins to keep your health in check. These recipes are easy to prepare because they don’t require sophisticated ingredients.

There are several recipes to make your meals interesting. This is because trying one recipe over and over is boring. The ingredients have been carefully chosen to help you achieve your dreams.

Lean Beef Spinach Meatball Pasta

The name tells it all. This meal is a combination of nutrients from three groups. You can actually make meatballs from a wide variety of meat such as pork, beef and fish fillet among many others.

Other than being yummy, the meal requires little time to prepare and it’s very economical because the ingredients are cheap. They are available at your local grocery store and butchery.

Ingredients:

For Meatballs:

• 6 oz lean ground beef
• 1/2 cup shredded raw spinach
• 1/4 cup diced red onion
• 1 tbsp minced garlic
• 1/2 tbsp cumin
• Sea salt and pepper, to taste

 For Pasta:

• 2 oz whole wheat spinach pasta
• 1/8 cup marinara sauce (natural and low sodium)
• 1 1/2 cup raw spinach
• 5 cherry tomatoes
• 1 tbsp low fat parmesan cheese

 Instructions:

• Heat oven to 405 degrees F.
• Cook the red onions in a skillet using spray olive or coconut oil to add flavor.
• Blend together ground beef, chopped raw spinach, red onion, garlic, and spices. Mix thoroughly using your hands until the spinach is completely mixed into the meat.
• Make two or three meatballs of roughly the same size using your hands. For accuracy, you can use a food scale to weigh and measure each portion to ensure they are of the same size.
• Put the meatballs on a baking tray and allow them to cook in the oven for 10 to 12 minutes.
• Cook pasta and blend with tomatoes, spinach, and cheese.
• Mix in cooked meatballs and serve.

Spinach-Tomato-Feta Cheese Stuffed Chicken Breast with Brown Rice

This is not your ordinary chicken breast. It will leave you licking your fingers because it’s prepared in a special way. Most people that have tried this recipe have never gone back to eating ordinary chicken.

This meal is very efficient in providing the necessary nutrients that contribute to the growth of muscles. The chicken breast is rich in proteins while the slow digesting brown rice provides carbs that are needed for generating energy.

Ingredients

• 6 oz chicken breast
• 1/2 cup raw spinach
• 1 Roma tomato
• 2 tbsp feta cheese
• 1/2 cup brown rice

Instructions:

• Turn the oven to 375 degrees F.
• Make a deep cut in the middle of the chicken breast. This will create room for stuffing.
• Season the chicken breast with your favorite seasonings.
• Lift one side of chicken breast and arrange spinach, tomato slices, and feta cheese in layers.
• Use toothpicks and use them to fasten the chicken breast so that the filling doesn’t come out.
• Put the chicken breast in the oven and let it remain there until it’s cooked.
• Cook your brown rice with onions and garlic.
• Put the cooked chicken on a plate and serve with brown rice.

Mustard Baked Salmon with Grilled Asparagus

Salmon is rich in protein and unsaturated fats. Most people don’t know how to cook salmon. You may not enjoy it if you don’t have all the ingredients. Above all, you must follow the instructions for preparing mouth-watering salmon.

Ingredients:

• 5 oz wild salmon
• 1 tbsp Dijon mustard
• 1/2 tbsp olive oil
• 1 tsp minced garlic
• Juice from half of a lemon
• 1 1/2 cup grilled asparagus
• 1/2 tbsp minced garlic

Instructions:

• Put oven to 405 degrees F.
• Mix mustard, olive oil, garlic, and lemon juice in a large bowl.
• Marinate the salmon for at least one hour in the refrigerator.
• Put the salmon on the baking tray and top it with lemon rings.
• Allow the salmon to bake in the oven for 10 to 12 minutes.
• Trim the bottom stems off the asparagus spears.
• Turn a nonstick skillet on medium high heat and lightly spray with coconut or olive oil.
• Fling the asparagus and garlic in the skillet and flame for 5 minutes, rolling the asparagus so that all sides are seared.
• Put asparagus on a plate and serve it with salmon.