Recipes for Building Muscle

The secret to building muscle lies in eating well. And that’s where most people fail. You should not train to build muscle if you know you will not go the extra mile of eating a balanced diet. As long as you’re conscious of your nutritional needs, you should not just eat what is available.

Your muscles will only develop when you feed them with the right nutrients. The recipes below are easy to prepare. In fact, you only need 25 minutes to prepare each of them.

The good thing is that you can cook them in advance and keep them in your freezer. The other advantage is that these recipes are cheap so you don’t have to strain your wallet.

BBQ Chicken Wrapped Asparagus

Nothing tastes sweeter than asparagus that’s wrapped with chicken. The barbequed chicken goes a long way to providing you with proteins that are required for building muscles. The brown rice provides slow digesting carbs.

Apart from asparagus and the chicken, the other ingredients can be rotated to suit your dietary needs. If your favorite fruit is not in season, you should go for what is available at your local grocery store.

Ingredients:

• 2 to 3 oz thinly chopped chicken.
• 12 pieces of asparagus.
• 2 tablespoons of barbeque sauce.
• Cumin, garlic, pepper and paprika.
• 1 cup of diced bell peppers.
• ½ cup of brown rice.
• Any fruit.

Instructions:

• Heat oven to 405°F.
• Take chicken breasts and cut 2-3 oz pieces. Flatten the chicken by beating it with a mallet.
• Season pieces of chicken with 1 tablespoon of barbeque sauce. You can also season with your favorite spices.
• Trim the ends of the asparagus and wrap six of them with one piece of chicken breast. Do the same to the remaining six asparagus.
• Place the chicken on a baking tray and allow it to cook in the oven for 8-10 minutes.
• Cook brown rice with onions and garlic.
• Serve chicken with brown rice and a fruit.

Wild Game and Black Bean Stuffed Bell Peppers

Game meat is very efficient in building muscle because it has lower fat than beef. You don’t have to literally go hunting to get game protein. There are actually many butchers that specialize in game meat.

The black beans are rich in protein while the rice is added to give you a consistent supply of carbs. The game meat is cooked alongside black beans and salsa while brown rice is prepared separately.

Ingredients:

• 6 oz wild meat.
• ½ cup of black beans.
• 2 bell peppers.
• 4 tablespoons of salsa.
• 2 tablespoons of goat cheese.
• ¼ cup of brown rice.

Instructions:

• Heat oven to 405°F.
• Open bell peppers from top and take away the seeds.
• Oil the baking tray and place the bell peppers on it with the open side facing downwards. Allow them to bake in the oven for 12 minutes.
• Lightly spray a skillet with Coconut Oil and place on medium heat. Add the diced onions.
• Add ground wild game meat to the skillet. When the meat is nearly finished, add in beans, fresh parsley, 2 heaping tablespoons of pico de gallo, salsa, or diced tomatoes. Mix with a spatula.
• Take out the bell peppers from the oven and flip them over. Add in game meat and the bean mixture. Top with goat cheese (or low fat mozzarella cheese) and fresh parsley (if desired).
• Allow them to bake in the oven for 8 to 10 minutes.
• Serve when ready.

Stuffed Muscle Eggs with Pita Bread

This is indeed a power breakfast that will leave you energized throughout the day. Even if you don’t eat something small in between your main meals, you will still have enough energy while going to the gym.

The boiled eggs are rich in protein as opposed to the ones that have been fried. The lettuce helps in hydrating the body and is rich in fiber that aids in digestion.

Ingredients:

• Wild salmon.
• 2 hardboiled eggs.
• 1 tablespoon of Greek yogurt.
• Seasoning to taste.
• 1 leaf of lettuce.
• 5 cherry tomatoes.
• ½ whole pita pocket.
• 1 tablespoon of goat cheese.

Instructions:

• Boil 2 eggs, remove the shell when they are cooked and put the yolk in a separate container. Cut the eggs into two.
• Add 1/2 can wild salmon to the bowl along with 1 tbsp Greek yogurt, onions, and your other choice of seasonings.
• Mix the ingredients together; then stuff the eggs. Or, add egg whites to the mixture to create a salmon salad.
• Eat the meal with pita bread or stuff the pita with the salad, lettuce, and tomatoes.