When it comes to building muscle, protein is a crucial macronutrient that plays a vital role in repairing and growing your muscles. Aiming for 1-2 grams of protein per kilogram of body weight daily can help support muscle growth and recovery. But what does this mean for your diet? You don’t have to sacrifice flavor or variety for a high-protein intake! In fact, there are plenty of delicious recipes that can help you meet your daily protein goals.
In the following article, we’ll share 20 high-protein bulking recipes that will not only fuel your workouts but also satisfy your cravings. From breakfast bowls to post-workout shakes, and from savory dinners to sweet treats, these recipes offer a variety of options to suit every taste and dietary need. So, without further ado, let’s dive in and explore the world of high-protein bulking!
Peanut Butter Banana Protein Smoothie
A deliciously healthy blend of creamy peanut butter, ripe banana, and protein-rich Greek yogurt to fuel your day.
Ingredients:
– 1 ripe banana
– 2 tablespoons creamy peanut butter
– 1/2 cup plain Greek yogurt
– 1 scoop vanilla protein powder (approx. 30g)
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the banana, peanut butter, Greek yogurt, and protein powder.
2. Blend on high speed until smooth and creamy.
3. Add the almond milk and blend until well combined.
4. Taste and adjust sweetness or thickness as desired.
5. Add ice cubes if you prefer a thicker consistency.
Cooking Time: 30 seconds to 1 minute (depending on your blender)
Enjoy your tasty and nutritious Peanut Butter Banana Protein Smoothie!
Beef and Sweet Potato Hash
A hearty and flavorful twist on traditional hash, this recipe combines tender beef with sweet potatoes, onions, and bell peppers for a satisfying side dish or breakfast option.
Ingredients:
– 1 lb ground beef
– 2 large sweet potatoes, peeled and diced
– 1 medium onion, diced
– 2 medium bell peppers, diced
– 2 cloves garlic, minced
– 1 tsp salt
– 1/4 tsp black pepper
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the diced onion and bell peppers to the skillet and cook until they begin to soften.
4. Add the minced garlic and cook for an additional minute.
5. Transfer the mixture to a large bowl and set aside.
6. Toss the diced sweet potatoes with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast in the oven for 20-25 minutes, or until tender.
7. Combine the cooked sweet potatoes with the beef and vegetable mixture. Serve hot.
Cooking Time: 30-40 minutes
Chicken and Quinoa Power Bowl
This nutrient-packed bowl combines cooked chicken, quinoa, roasted vegetables, and a tangy tahini dressing, making for a satisfying and healthy meal. With just 30 minutes of prep time, you can enjoy this power-packed bowl in no time!
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 red bell pepper, sliced
– 1 small zucchini, sliced
– 1/4 cup chopped fresh parsley
– 2 tbsp tahini
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or broth.
3. Grill chicken breast for 5-6 minutes per side, or until cooked through.
4. Toss bell pepper and zucchini with olive oil, salt, and pepper. Roast in the oven for 15-20 minutes, or until tender.
5. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
6. Assemble power bowls by placing cooked quinoa at the bottom, topped with chicken, roasted vegetables, and a drizzle of tahini dressing.
Cooking Time: 30-40 minutes
Cottage Cheese Pancakes with Honey
Start your day off right with a delicious and protein-packed breakfast featuring cottage cheese pancakes smothered in warm honey.
Ingredients:
– 1 cup cottage cheese
– 1/2 cup all-purpose flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1 large egg
– 1 tablespoon milk
– 1 tablespoon unsalted butter, melted
– Honey, for serving
Instructions:
1. In a bowl, combine cottage cheese, flour, baking powder, and salt. Mix until smooth.
2. Add the egg, milk, and melted butter to the bowl. Mix until well combined.
3. Heat a non-stick skillet or griddle over medium heat. Drop batter by 1/4 cupfuls onto the skillet.
4. Cook for 2-3 minutes on each side, or until golden brown.
5. Serve warm with a drizzle of honey.
Cooking Time: 12-15 minutes
Egg and Avocado Breakfast Burrito
Start your day with a delicious and nutritious Egg and Avocado Breakfast Burrito!
Ingredients:
– 2 large eggs
– 1 ripe avocado, diced
– 1/4 cup black beans, cooked
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: shredded cheese, salsa, cilantro
Instructions:
1. In a medium bowl, whisk together eggs and cumin. Set aside.
2. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3 minutes.
3. Pour in eggs; scramble until cooked through, breaking into small pieces as needed. Season with salt and pepper to taste.
4. Warm tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble burrito by adding scrambled eggs, black beans, and diced avocado to the center of the tortilla.
Cooking Time: Approximately 15-20 minutes
Greek Yogurt Parfait with Granola
Start your day off right with a healthy and satisfying Greek yogurt parfait topped with crunchy granola and fresh fruit. This easy-to-make treat is perfect for a quick breakfast or snack on-the-go.
Ingredients:
– 1 cup Greek yogurt
– 2 tablespoons granola
– 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1 tablespoon honey (optional)
Instructions:
1. In a small bowl, layer the Greek yogurt and mixed berries.
2. Sprinkle the granola over the top of the yogurt and fruit.
3. If desired, drizzle with honey for an extra touch of sweetness.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Grilled Salmon with Brown Rice
A flavorful and healthy dinner option that combines the richness of salmon with the nutty goodness of brown rice.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup brown rice
– 2 cups water
– 2 tbsp olive oil
– 2 tbsp soy sauce
– 2 tbsp honey
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together soy sauce, honey, salt, and pepper. Brush the mixture evenly onto both sides of the salmon fillets.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. Cook brown rice according to package instructions using 2 cups of water.
5. Serve grilled salmon with cooked brown rice and garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Ground Turkey and Spinach Pasta
This recipe combines the flavors of ground turkey, spinach, and pasta for a satisfying and healthy meal. With just a few simple steps, you can create a dish that’s perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 lb ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1 cup cooked pasta (such as spaghetti or fettuccine)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Cook the pasta according to package instructions. Drain and set aside.
2. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up with a spoon as it cooks.
3. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
4. Stir in the fresh spinach leaves and cook until wilted.
5. Combine the cooked pasta, turkey mixture, and Parmesan cheese. Season with salt and pepper to taste.
6. Serve hot, drizzled with olive oil if desired.
Cooking Time: 20-25 minutes
High-Calorie Mass Gainer Shake
This decadent blend of protein-rich peanut butter and cream-based goodness is the perfect treat after a long workout or as a meal replacement. With over 500 calories per serving, you’ll be fueling your muscle growth in no time!
Ingredients:
– 2 scoops of whey protein powder
– 2 tablespoons of creamy peanut butter
– 1/2 cup of whole milk
– 1 tablespoon of honey
– 1/4 teaspoon of vanilla extract
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the whey protein powder, peanut butter, and honey.
2. Add in the whole milk and vanilla extract.
3. Blend on high speed for about 20-30 seconds, or until smooth and creamy.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again for another 10-15 seconds.
Cooking Time: None! This shake is ready to devour in mere minutes.
Nutrition Information (approximate):
– Calories: 520
– Protein: 50g
– Fat: 32g
– Carbohydrates: 40g
Lentil and Chickpea Stew
Warm up with this hearty and nutritious stew made with red lentils, chickpeas, and aromatic spices.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 1 can (14.5 oz) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– Salt and pepper to taste
– 4 cups vegetable broth
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cumin, smoked paprika, and cinnamon; cook for 1 minute.
5. Add the lentils, chickpeas, vegetable broth, salt, and pepper.
6. Bring to a boil, then reduce heat to low and simmer, covered, for 30-40 minutes or until the lentils are tender.
Cooking Time: 40-50 minutes
Mashed Sweet Potatoes with Almond Butter
Add a nutritious twist to traditional mashed sweet potatoes by incorporating creamy almond butter and a hint of cinnamon. This delicious side dish is perfect for any occasion.
Ingredients:
– 2-3 large sweet potatoes, peeled and cubed
– 1/4 cup unsalted butter
– 2 tablespoons almond butter
– 1/2 teaspoon ground cinnamon
– Salt to taste
– Optional: chopped fresh herbs (e.g., parsley, thyme) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place sweet potato cubes on a baking sheet and roast for 45-50 minutes, or until tender when pierced with a fork.
3. In a large bowl, combine roasted sweet potatoes, butter, almond butter, cinnamon, and salt. Mash with a potato masher or a fork until smooth and creamy.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Oatmeal with Whey Protein and Berries
Start your day off right with this protein-packed oatmeal recipe, featuring whey protein powder and mixed berries. This delicious breakfast is not only tasty but also provides a boost of energy and satisfaction to keep you going throughout the morning.
Ingredients:
– 1/2 cup rolled oats
– 1 scoop whey protein powder (approximately 25-30 grams of protein)
– 1 cup water or unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– 1/4 cup mixed berries (fresh or frozen, thawed)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or almond milk to a simmer over medium heat.
2. Add the oats and reduce heat to low. Cook, stirring occasionally, for 5-7 minutes or until the oats have absorbed most of the liquid.
3. Stir in the whey protein powder until dissolved.
4. Add honey or maple syrup if desired. Cook for an additional minute.
5. Fold in the mixed berries and salt.
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Peanut Butter and Jelly Protein Bars
A delicious twist on a classic sandwich filling, these protein bars combine the creamy richness of peanut butter with the sweet tartness of jelly for a snack that’s both satisfying and nutritious.
Ingredients:
– 2 cups rolled oats
– 1 cup creamy natural peanut butter
– 1/2 cup jelly (such as grape or strawberry)
– 1 scoop vanilla protein powder
– 1/4 cup honey
– 1/4 cup chopped dark chocolate chips (at least 70% cocoa)
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Line an 8×8 inch baking dish with parchment paper.
2. In a large bowl, combine oats, peanut butter, and jelly. Mix until well combined.
3. Add protein powder, honey, and chocolate chips. Mix until a dough forms.
4. Press the dough into the prepared baking dish.
5. Bake for 20-22 minutes or until the edges are lightly golden.
6. Remove from oven and let cool completely before cutting into bars.
Cooking Time: 20-22 minutes
Yield: 8-10 protein bars
Pesto Chicken with Whole Wheat Pasta
A classic Italian-inspired dish that combines the flavors of fresh basil, garlic, and lemon with tender chicken and wholesome whole wheat pasta. Perfect for a quick and satisfying weeknight dinner.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 8 oz whole wheat spaghetti
– 1/4 cup pesto sauce
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a separate pan, heat the olive oil over medium-high heat. Add the chicken breasts and cook for 5-6 minutes per side, or until cooked through. Let rest for 2-3 minutes before slicing.
3. In a large skillet, combine pesto sauce, garlic, and reserved pasta water. Bring to a simmer over medium-low heat.
4. Add the sliced chicken to the pesto sauce and stir to coat.
5. Serve the chicken and pesto sauce over cooked whole wheat spaghetti. Top with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Protein-Packed Scrambled Eggs with Cheese
Kickstart your day with a protein-packed breakfast that’s both satisfying and delicious! This recipe combines the richness of cheese with the egg-cellence of scrambled eggs, making it an ideal choice for fitness enthusiasts and busy mornings alike.
Ingredients:
– 2 large eggs
– 1/4 cup shredded cheddar cheese
– 1 tablespoon unsalted butter
– Salt and pepper to taste
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork until well-beaten.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the egg mixture and cook for 30-45 seconds, or until the edges start to set.
4. Sprinkle the shredded cheese evenly across the top of the eggs.
5. Continue cooking for an additional 1-2 minutes, stirring gently as needed, until the cheese is melted and the eggs are cooked through.
6. Season with salt and pepper to taste.
Cooking Time: 3-5 minutes
Quinoa and Black Bean Stuffed Peppers
These colorful peppers are packed with nutritious quinoa, black beans, and a hint of spice, making for a flavorful and filling meal. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large bowl, combine quinoa, black beans, onion, garlic, olive oil, cumin, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Cover with aluminum foil and bake for 30 minutes.
6. Remove foil and bake an additional 10-15 minutes or until peppers are tender.
7. Serve hot, topped with shredded cheese if desired.
Cooking Time: 40-45 minutes
Steak and Eggs with Roasted Potatoes
A classic breakfast combo gets a boost from perfectly roasted potatoes.
Ingredients:
– 1.5 lbs steak ( Ribeye or Sirloin work well)
– 4 large eggs
– 2-3 large potatoes, peeled and cubed
– Salt and pepper to taste
– Cooking oil or butter for pan
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place potato cubes on a baking sheet, drizzle with oil, and sprinkle salt. Toss to coat evenly.
3. Roast potatoes in the oven for 20-25 minutes, or until tender and golden brown.
4. While potatoes are roasting, heat a skillet over medium-high heat. Add cooking oil or butter.
5. Sear steak for 2-3 minutes per side, or until cooked to your desired level of doneness.
6. Remove steak from pan and let it rest. Crack in eggs and scramble them in the same pan.
7. Serve steak with scrambled eggs and roasted potatoes.
Cooking Time:
– Potatoes: 20-25 minutes
– Steak: 4-5 minutes per side
– Eggs: 3-4 minutes
Tuna Salad with Whole Grain Bread
Elevate your lunch game with this classic tuna salad recipe paired with the nutty flavor of whole grain bread. A protein-packed combination that’s ready in no time!
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup of mayonnaise
– 1 tablespoon of Dijon mustard
– 1 tablespoon of chopped fresh parsley
– Salt and pepper to taste
– 4 slices of whole grain bread
Instructions:
1. In a medium-sized bowl, combine the tuna, mayonnaise, Dijon mustard, and parsley.
2. Mix well until all ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. Spread the tuna salad onto 2-3 slices of whole grain bread.
5. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10 minutes
Whole Milk and Oatmeal Smoothie
Start your day with a comforting and nutritious smoothie that combines the goodness of whole milk, rolled oats, and sweet banana. This recipe is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 cup whole milk
– 2 tablespoons rolled oats
– 1 ripe banana, sliced
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the whole milk, rolled oats, and sliced banana.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add honey if desired for extra sweetness.
4. Taste and adjust the sweetness or consistency as needed.
5. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes
Yield: 1 serving
Yogurt and Nut Butter Protein Bowl
This quick and satisfying recipe combines creamy yogurt with rich nut butter and crunchy toppings to fuel your day. With only a few ingredients, you can whip up a nutritious snack or meal in no time!
Ingredients:
– 1 cup plain Greek yogurt
– 2 tbsp peanut butter (or any other nut butter)
– 1/2 cup mixed berries (fresh or frozen)
– 1/4 cup chopped almonds
– 1 tablespoon chia seeds
– Pinch of salt
Instructions:
1. In a bowl, combine the Greek yogurt and peanut butter. Mix until smooth.
2. Top with mixed berries and sprinkle with chopped almonds.
3. Add a pinch of salt to taste.
4. Sprinkle chia seeds on top for an extra nutritional boost.
Cooking Time: 5 minutes
Summary
Want to fuel your muscles and support growth? Look no further! This article presents 20 high-protein recipes that will satisfy your appetite and support your fitness goals. From protein-packed smoothies like Peanut Butter Banana Protein Smoothie, to hearty meals like Beef and Sweet Potato Hash, these recipes are designed to help you build muscle mass. With a range of options from breakfast to dinner, including sweet treats like Cottage Cheese Pancakes with Honey, there’s something for everyone in this collection of high-protein bulking recipes.
