When it comes to building muscle, what you eat is just as important as how you lift. A diet rich in protein is essential for promoting muscle growth and recovery, but finding the time to prepare healthy meals every day can be a challenge. That’s why we’ve compiled this list of 18 high-protein bulking recipes that are not only delicious but also easy to make and packed with nutrients.
From classic protein shakes to hearty stews and stir-fries, these recipes cover all your bases for muscle-building nutrition. Whether you’re looking for a quick breakfast on-the-go or a satisfying dinner after a long workout, we’ve got you covered. In this article, we’ll dive into each of the 18 high-protein bulking recipes that will help you achieve your fitness goals.
Peanut Butter Banana Protein Shake
Boost your day with a creamy and delicious protein shake that combines the richness of peanut butter with the natural sweetness of banana.
Ingredients:
– 1 ripe banana, sliced
– 2 tablespoons creamy peanut butter
– 1 scoop vanilla protein powder (30g)
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add the sliced banana, peanut butter, and protein powder to a blender.
2. Pour in the almond milk and add ice cubes if you prefer a thicker consistency.
3. Blend the mixture on high speed until smooth and creamy.
4. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy!
Beef and Sweet Potato Stew
This comforting stew combines tender beef with sweet potatoes, carrots, and aromatic spices for a cozy meal.
Ingredients:
– 1 pound beef stew meat (such as chuck or round)
– 2 large sweet potatoes, peeled and cubed
– 2 medium carrots, peeled and sliced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 2 cups beef broth
– 1 cup water
Instructions:
1. Heat oil in a large Dutch oven over medium-high heat.
2. Brown the beef on all sides, about 5 minutes. Remove from pot and set aside.
3. Add more oil if needed, then sauté the onion and garlic until softened, about 3-4 minutes.
4. Add sweet potatoes, carrots, cumin, paprika, salt, and pepper. Cook for 2 minutes, stirring occasionally.
5. Add beef broth and water to the pot, scraping up any browned bits from the bottom.
6. Return the beef to the pot and bring to a boil.
7. Reduce heat to low, cover, and simmer until beef is tender and sweet potatoes are cooked through, about 1 hour.
Cooking Time: 1 hour
Chicken and Quinoa Power Bowl
A nutritious and flavorful bowl filled with chicken, quinoa, roasted vegetables, and a tangy tahini sauce.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, carrots, bell peppers)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley, cilantro) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss chicken with olive oil, garlic, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until cooked through.
3. Cook quinoa according to package instructions.
4. Toss roasted vegetables 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. To assemble the bowls, place quinoa at the base, followed by chicken, roasted vegetables, and drizzle with tahini sauce. Garnish with fresh herbs if desired.
Cooking Time: 40-50 minutes
Protein-Packed Oatmeal with Almonds
Start your day off right with this protein-packed oatmeal recipe, featuring crunchy almonds and a boost of muscle-friendly ingredients.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 scoop vanilla protein powder (20g protein)
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 cup sliced almonds
– Pinch of cinnamon (optional)
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, honey, and salt. Stir until well combined.
3. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and reached your desired consistency.
4. Remove from heat and stir in the vanilla protein powder until fully incorporated.
5. Top with sliced almonds and a pinch of cinnamon (if using).
6. Serve immediately.
Cooking Time: 10-12 minutes
Grilled Salmon with Avocado Salsa
A flavorful and refreshing twist on traditional grilled salmon, this recipe pairs the rich flavor of salmon with the creamy, tangy goodness of avocado salsa.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 ripe avocado
– 1 lime, juiced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together lime juice, red onion, jalapeño pepper, and garlic.
3. Brush both sides of the salmon fillets with the mixture from step 2.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Meanwhile, cut the avocado in half and remove the pit.
6. In a small bowl, combine diced avocado, lime juice, and salt to taste.
7. Serve grilled salmon with avocado salsa spooned on top.
Cooking Time: 10-12 minutes
Turkey and Spinach Stuffed Bell Peppers
A flavorful twist on traditional stuffed peppers, this recipe combines the savory goodness of turkey and spinach with the sweetness of bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1/2 cup fresh spinach leaves, chopped
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add the chopped onion, garlic, paprika, salt, and pepper to the skillet. Cook until the onion is translucent.
5. Stir in the chopped spinach until wilted. Set aside.
6. Stuff each bell pepper with the turkey mixture, filling to the top.
7. Drizzle the tops with olive oil and cover the baking dish with aluminum foil.
8. Bake for 30 minutes. Remove the foil and bake an additional 15-20 minutes, or until the peppers are tender.
Cooking Time: 45-50 minutes
Lentil and Brown Rice Casserole
This comforting casserole combines the nutty flavor of brown rice with the earthy goodness of lentils, perfect for a chilly evening.
Ingredients:
– 1 cup brown rice
– 2 cups water or vegetable broth
– 1 cup cooked lentils (green or red)
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup frozen peas and carrots
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook the brown rice according to package instructions.
3. In a large skillet, sauté the onion and garlic until softened. Add the cooked lentils, peas and carrots, thyme, salt, and pepper. Stir to combine.
4. In a greased 9×13-inch baking dish, arrange half of the cooked brown rice in an even layer. Top with the lentil mixture, then cover with the remaining brown rice.
5. Drizzle with olive oil and bake for 25-30 minutes or until the casserole is lightly browned on top.
Cooking Time: 25-30 minutes
Egg and Avocado Breakfast Wrap
Start your day off right with this creamy and protein-packed breakfast wrap.
Ingredients:
– 2 large eggs
– 1 ripe avocado, mashed
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla
– Optional: shredded cheese, salsa, cilantro
Instructions:
1. Crack the eggs into a bowl and whisk until combined.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the eggs and scramble until cooked through.
4. Meanwhile, warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wrap by spreading the mashed avocado on half of the tortilla, then adding the scrambled eggs on top.
6. Season with salt and pepper to taste.
7. Add any desired toppings (cheese, salsa, cilantro) and fold the tortilla in half.
Cooking Time: 10-12 minutes
High-Protein Pancakes with Greek Yogurt
Kick-start your day with a protein-packed breakfast that’s not only delicious but also nutritious. These high-protein pancakes made with Greek yogurt will keep you full and energized throughout the morning.
Ingredients:
– 1 cup rolled oats
– 1/2 cup plain Greek yogurt
– 1/4 cup unsweetened almond milk
– 2 large eggs
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
– 1 scoop vanilla protein powder (approximately 25-30 grams of protein)
Instructions:
1. In a bowl, whisk together oats, Greek yogurt, almond milk, eggs, and salt until smooth.
2. Add honey or maple syrup if desired, and mix well.
3. Stir in the vanilla protein powder.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop 1/4 cup of batter onto the skillet and cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 10-12 minutes (depending on the number of pancakes)
BBQ Chicken and Black Bean Salad
Get ready for a flavorful fusion of smoky chicken, creamy black beans, and crunchy veggies! This BBQ-inspired salad is perfect for a quick weeknight dinner or a potluck gathering.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/4 cup BBQ sauce
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with salt and pepper; brush with BBQ sauce.
3. Grill chicken for 5-7 minutes per side, or until cooked through.
4. In a large bowl, combine black beans, bell pepper, onion, garlic, and cilantro.
5. Slice grilled chicken into strips and add to the bowl.
6. Toss everything together and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Tuna and Chickpea Protein Salad
Boost your protein intake with this refreshing salad that combines the omega-rich flavors of tuna with the fiber-packed goodness of chickpeas.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup cooked chickpeas
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: 1 tablespoon chopped fresh parsley for garnish
Instructions:
1. In a large bowl, combine the tuna, chickpeas, red bell pepper, and cucumber.
2. Drizzle the olive oil over the mixture and toss gently to combine.
3. Squeeze the lemon juice over the salad and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with parsley if desired.
Cooking Time: 10 minutes (including chilling time)
Beef and Broccoli Stir-Fry
A classic Chinese-inspired dish that’s quick, easy, and packed with flavor. This recipe is perfect for a weeknight dinner or a satisfying lunch.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– 1 teaspoon garlic powder
– Salt and pepper, to taste
– Cooked rice or noodles, for serving
Instructions:
1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of vegetable oil.
4. Add the broccoli florets and cook until tender, about 2-3 minutes.
5. Return the cooked beef to the pan and stir in soy sauce, oyster sauce (if using), and garlic powder.
6. Season with salt and pepper to taste.
7. Serve over cooked rice or noodles.
Cooking Time: About 10-12 minutes.
Cottage Cheese and Fruit Parfait
This simple yet satisfying dessert combines creamy cottage cheese with fresh fruit and a touch of sweetness, perfect for a quick treat or snack.
Ingredients:
– 1 cup cottage cheese
– 1/2 cup granola or cookie crumbs
– 1/2 cup mixed berries (strawberries, blueberries, raspberries)
– 1/4 cup sliced banana
– 2 tablespoons honey or maple syrup
– Whipped cream or yogurt (optional)
Instructions:
1. In a small bowl, mix together the cottage cheese and honey or maple syrup until smooth.
2. Layer the mixture in a glass or parfait dish with the granola or cookie crumbs, mixed berries, and sliced banana.
3. Repeat the layers one more time, ending with the cottage cheese mixture on top.
4. If desired, add a dollop of whipped cream or yogurt for extra creaminess.
5. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None! This recipe is ready in just a few minutes.
Protein-Packed Smoothie Bowl
Kickstart your day with a nutrient-dense and filling smoothie bowl packed with protein, fiber, and healthy fats.
Ingredients:
– 1 scoop vanilla protein powder
– 1/2 cup frozen berries (such as blueberries, strawberries, or raspberries)
– 1/4 cup rolled oats
– 1/2 banana, sliced
– 1 tablespoon almond butter
– 1/4 teaspoon chia seeds
– 1/4 cup unsweetened Greek yogurt
– Top with your favorite toppings, such as sliced almonds, shredded coconut, or additional berries
Instructions:
1. In a blender, combine protein powder, frozen berries, rolled oats, and banana. Blend until smooth.
2. Add almond butter and chia seeds; blend until well combined.
3. Pour the mixture into a bowl.
4. Top with unsweetened Greek yogurt and your desired toppings.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Shrimp and Quinoa Stir-Fry
A flavorful and nutritious stir-fry recipe that combines succulent shrimp with nutty quinoa, crunchy vegetables, and savory sauce.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 pound large shrimp, peeled and deveined
– 1 onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 2 teaspoons soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. Heat olive oil in a large skillet over medium-high heat. Add shrimp and cook until pink, about 2-3 minutes per side. Remove from heat and set aside.
3. In the same skillet, add diced onion and minced garlic. Cook until onion is translucent, about 2-3 minutes.
4. Add sliced bell pepper and cook for an additional minute.
5. Stir in soy sauce and honey. Bring to a simmer and let reduce slightly, about 1 minute.
6. Add cooked shrimp back into the skillet and stir to combine with the sauce.
7. Serve quinoa topped with shrimp and vegetable mixture.
Cooking Time: Approximately 15-20 minutes
High-Protein Chocolate Chip Cookies
Satisfy your sweet tooth while boosting your protein intake with these delicious and nutritious cookies.
Ingredients:
– 1 cup rolled oats
– 1/2 cup almond flour
– 1/4 cup whey protein powder
– 1/4 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1 large egg
– 1 teaspoon vanilla extract
– 1/2 cup semi-sweet chocolate chips
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, almond flour, and whey protein powder.
3. In a large bowl, cream together butter and sugar until light and fluffy.
4. Beat in egg and vanilla extract.
5. Gradually add the dry ingredients to the wet ingredients, stirring until combined.
6. Fold in chocolate chips.
7. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, about 2 inches apart.
8. Bake for 10-12 minutes or until lightly golden.
9. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack.
Cooking Time: 10-12 minutes
Ground Turkey and Zucchini Skillet
This hearty skillet dish is a flavorful and nutritious option for a quick weeknight dinner. Ground turkey and zucchini combine to create a tasty and satisfying meal that’s ready in just 20 minutes.
Ingredients:
– 1 lb ground turkey
– 1 medium zucchini, diced
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the ground turkey over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through, about 5-7 minutes.
3. Add the diced onion and minced garlic to the skillet and cook until the onion is translucent, about 3-4 minutes.
4. Add the diced zucchini to the skillet and stir to combine with the turkey mixture.
5. Sprinkle with dried oregano and season with salt and pepper to taste.
6. Cook for an additional 2-3 minutes or until the zucchini is tender.
Cooking Time: 20 minutes
Greek Yogurt and Honey Protein Bars
These protein bars are a tasty and healthy snack option, packed with the goodness of Greek yogurt, honey, and rolled oats.
Ingredients:
– 2 cups rolled oats
– 1 cup Greek yogurt
– 1/4 cup honey
– 1/4 cup chopped nuts (such as almonds or walnuts)
– 1/4 cup chia seeds
– 1 scoop vanilla protein powder
– Pinch of salt
Instructions:
1. In a large bowl, combine oats, Greek yogurt, and honey. Mix until well combined.
2. Add the chopped nuts, chia seeds, and vanilla protein powder. Stir until everything is fully incorporated.
3. Press the mixture into a lined or greased 8×8 inch baking dish.
4. Refrigerate for at least 30 minutes to set.
5. Cut into bars of desired size.
Cooking Time: None, as these bars are no-bake!
Summary
Get ready to fuel your muscles with these 18 high-protein bulking recipes! From classic protein shakes and omelets to creative salads and stir-fries, we’ve got you covered. Try a Peanut Butter Banana Protein Shake for a pre-workout boost or go for a hearty Beef and Sweet Potato Stew after a long gym session. Whether you’re in the mood for something sweet or savory, these recipes are sure to satisfy your cravings while helping you build lean muscle mass. Start cooking today!
