When it comes to building muscle, a high-protein diet is essential. Not only does protein help repair and grow your muscles, but it also plays a crucial role in overall health and well-being. If you’re looking to increase your protein intake and fuel your body for muscle growth, you’ve come to the right place! In this article, we’ll be sharing 20 high-protein bulking recipes that are sure to please even the most discerning palates.
From classic breakfast dishes like scrambled eggs and omelets, to hearty meals like chicken and rice bowls and beef hash, our recipes cover a wide range of options to suit every taste and dietary preference. And with ingredients like peanut butter, cottage cheese, and Greek yogurt, you’ll be getting a boost of protein in every bite.
Peanut Butter Banana Protein Pancakes
Kick-start your day with a protein-packed breakfast that’s both tasty and nutritious. These Peanut Butter Banana Protein Pancakes combine the natural sweetness of ripe bananas, the creaminess of peanut butter, and the power of protein-rich ingredients.
Ingredients:
– 1 ripe banana
– 2 tablespoons creamy peanut butter
– 1/4 cup rolled oats
– 1/2 cup plain Greek yogurt
– 1 scoop vanilla protein powder (30g)
– 1 large egg
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a bowl, mash the banana with a fork until smooth.
2. Add peanut butter, oats, Greek yogurt, protein powder, and egg. Mix well to combine.
3. Heat a non-stick skillet or griddle over medium heat. Drop 1/4 cup of batter onto the pan.
4. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
5. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-6 minutes per batch (makes approximately 8 pancakes)
Chicken and Rice Meal Prep Bowls
These flavorful bowls are perfect for a busy day. With pre-cooked chicken, fluffy rice, and roasted vegetables, you’ll have a healthy meal ready to go in no time.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups cooked white or brown rice
– 1 cup mixed frozen vegetables (such as peas, carrots, and corn)
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
– Optional: diced bell peppers, chopped cilantro, or sliced green onions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the chicken breast on a baking sheet lined with parchment paper.
3. Drizzle with olive oil, sprinkle with thyme, salt, and pepper.
4. Roast in the oven for 20-25 minutes or until cooked through.
5. Cook the mixed frozen vegetables according to package instructions.
6. Divide the cooked rice and roasted chicken among four meal prep containers.
7. Add a scoop of roasted vegetables on top.
8. Garnish with optional toppings, if desired.
Cooking Time: 30-40 minutes
Beef and Sweet Potato Hash
A hearty and comforting breakfast or brunch option that combines the savory flavors of beef with the natural sweetness of sweet potatoes.
Ingredients:
– 1 lb ground beef
– 2 large sweet potatoes, peeled and diced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or chives) for garnish
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 with a spoon as it cooks.
3. Add the diced onion and minced garlic to the skillet and cook until the onion is translucent.
4. Add the diced sweet potatoes to the skillet and stir to combine with the beef mixture.
5. Transfer the skillet contents to a 9×13 inch baking dish and drizzle with olive oil.
6. Bake for 25-30 minutes or until the sweet potatoes are tender and lightly browned.
Cooking Time: 25-30 minutes
Cottage Cheese and Oatmeal Protein Bowl
Start your day with a nutrient-dense breakfast that combines the creaminess of cottage cheese, the warmth of oatmeal, and the crunch of fresh fruit.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup low-fat cottage cheese
– 1 tablespoon honey or maple syrup (optional)
– 1/4 cup mixed berries (fresh or frozen)
– 1/4 cup chopped walnuts or almonds
– Pinch of salt
Instructions:
1. In a medium bowl, cook the oats according to package instructions.
2. In a separate bowl, combine the cottage cheese and honey or maple syrup (if using). Mix well.
3. Add the mixed berries and chopped nuts to the oatmeal. Stir until combined.
4. Top the oatmeal mixture with the cottage cheese mixture.
5. Season with a pinch of salt.
Cooking Time: 10-15 minutes
Egg White and Spinach Scramble
This recipe is a great way to start your day with a protein-packed breakfast that’s also low in calories and rich in nutrients. With only 5 ingredients, it’s quick and easy to make.
Ingredients:
– 2 large egg whites
– 1/2 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 tablespoon grated cheddar cheese (optional)
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg mixture and scramble until almost set.
4. Add the chopped spinach and cook until wilted, about 30 seconds.
5. Season with salt and pepper to taste.
6. If using cheese, sprinkle on top and stir until melted.
7. Serve hot and enjoy!
Cooking Time: 5-6 minutes
Greek Yogurt and Granola Parfait
Start your day with a nutritious and tasty treat that’s ready in just minutes! This parfait combines the creaminess of Greek yogurt, the crunch of homemade granola, and the sweetness of fresh berries.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup homemade or store-bought granola
– 1 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1 tablespoon honey (optional)
Instructions:
1. In a small bowl, layer the Greek yogurt and granola.
2. Top with mixed berries.
3. Drizzle with honey if desired.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Salmon and Quinoa Power Bowl
Kickstart your day with this nutrient-packed bowl featuring grilled salmon, quinoa, and a medley of roasted vegetables.
Ingredients:
– 1/2 cup cooked quinoa
– 6 oz salmon fillet (grilled or baked)
– 1 cup mixed greens (arugula, spinach, etc.)
– 1 cup roasted sweet potato, diced
– 1/2 cup roasted Brussels sprouts, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Roast sweet potato and Brussels sprouts with a drizzle of olive oil, salt, and pepper for 20-25 minutes, or until tender.
2. Grill or bake the salmon according to your preference. Season with lemon juice, salt, and pepper.
3. Cook quinoa according to package instructions. Fluff with a fork.
4. Assemble the power bowl by placing cooked quinoa at the base, followed by roasted vegetables, grilled salmon, and a sprinkle of feta cheese (if using).
5. Serve immediately and enjoy!
Cooking Time: 30-40 minutes
Turkey and Avocado Wrap
This recipe combines the flavors of juicy turkey, creamy avocado, and crispy veggies all wrapped up in a soft tortilla. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 pound cooked turkey breast, sliced
– 1 ripe avocado, mashed
– 1/2 cup mixed greens (such as lettuce, spinach, and arugula)
– 1/4 cup thinly sliced red bell pepper
– 1 tablespoon hummus
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Arrange the mixed greens down the center of the tortilla, leaving a small border at the top.
3. Add the sliced turkey breast, followed by the mashed avocado.
4. Top with thinly sliced red bell pepper and drizzle with hummus.
5. Season with salt and pepper to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap tightly.
Cooking Time: 5 minutes (or less!)
Protein-Packed Chocolate Oat Smoothie
Kick-start your day with this nutrient-rich smoothie that combines the benefits of protein, fiber, and healthy fats. This delicious blend is perfect for post-workout fuel or a quick breakfast on-the-go.
Ingredients:
– 1 scoop vanilla protein powder
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 teaspoon cocoa powder
– 1/2 banana, sliced
– Handful of ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or thickness as desired.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Ground Beef and Pasta Bake
A hearty and comforting dish that’s perfect for a weeknight dinner or a weekend meal. This recipe combines ground beef, pasta, and cheese for a flavorful and satisfying bake.
Ingredients:
– 1 pound ground beef
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup pasta of your choice (e.g., penne, fusilli)
– 1 can (28 oz) crushed tomatoes
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Olive oil for greasing the baking dish
Instructions:
1. Preheat oven to 350°F (180°C).
2. Cook pasta according to package instructions; set aside.
3. In a large skillet, cook ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add chopped onion and minced garlic to the skillet; cook until onion is translucent.
5. Combine cooked pasta, crushed tomatoes, and meat mixture in a 9×13-inch baking dish.
6. Top with mozzarella and Parmesan cheese.
7. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Tuna and Egg Salad Sandwich
A classic combination of tuna, eggs, and creamy dressing makes this sandwich a simple yet satisfying meal. Perfect for a quick lunch or snack, this recipe is easy to prepare and customize to your taste.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 hard-boiled eggs, diced
– 1/4 cup of mayonnaise
– 1 tablespoon of Dijon mustard
– Salt and pepper to taste
– 4 slices of bread (white or whole wheat)
– Lettuce leaves and tomato slices (optional)
Instructions:
1. In a medium-sized bowl, combine the tuna, eggs, mayonnaise, and Dijon mustard.
2. Mix well until all ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. Lay out four slices of bread on a flat surface.
5. Divide the tuna mixture evenly among the four slices of bread.
6. Top with lettuce leaves and tomato slices if desired.
7. Serve immediately.
Cooking Time: 10 minutes (includes cooking time for eggs)
High-Calorie Mass Gainer Shake
This high-calorie mass gainer shake is designed to support muscle growth and recovery by providing a concentrated dose of protein, carbohydrates, and healthy fats. With this recipe, you’ll get a whopping 550 calories in every serving!
Ingredients:
– 1 scoop whey protein powder (30g)
– 2 cups whole milk
– 1/2 cup peanut butter
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– 1/4 cup heavy cream
– 1/2 cup rolled oats
– Pinch of salt
Instructions:
1. Combine whey protein powder, milk, peanut butter, honey, and vanilla extract in a blender.
2. Blend on high speed for 30 seconds or until smooth.
3. Add heavy cream and rolled oats; blend for an additional 10 seconds.
4. Pour into a glass and sprinkle with salt.
5. Serve immediately.
Cooking Time: None! Simply blend and serve.
Enjoy your powerful mass gainer shake!
Grilled Chicken with Brown Rice and Broccoli
Enjoy a flavorful and nutritious meal with this simple recipe that combines grilled chicken, brown rice, and steamed broccoli.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup brown rice
– 2 cups water
– 3 tablespoons olive oil
– 1 head of broccoli, cut into florets
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together brown rice and 2 cups of water. Bring to a boil, then reduce heat and simmer for 20 minutes or until cooked.
3. Grill chicken breasts for 5-6 minutes per side, or until cooked through.
4. Meanwhile, toss broccoli florets with 1 tablespoon olive oil, salt, and pepper. Steam on the grill or in a steamer basket for 3-4 minutes, or until tender.
5. Serve grilled chicken over brown rice and top with steamed broccoli.
Cooking Time:
– Grilled chicken: 10-12 minutes
– Brown rice: 20 minutes
– Broccoli: 3-4 minutes
Steak and Egg Breakfast Burrito
Start your day with a flavorful and filling breakfast burrito packed with tender steak, scrambled eggs, and melted cheese.
Ingredients:
– 1 lb flank steak
– 2 large eggs
– 1/4 cup chopped onion
– 1/4 cup chopped bell pepper
– 1 tablespoon olive oil
– 1 teaspoon fajita seasoning
– 6 large tortillas
– Shredded cheese (Cheddar or Monterey Jack work well)
– Salt and pepper to taste
– Optional toppings: avocado, salsa, sour cream, cilantro
Instructions:
1. Preheat a grill or grill pan to medium-high heat. Season the steak with fajita seasoning and cook for 3-4 minutes per side, or until cooked to your desired level of doneness.
2. In a separate skillet, scramble the eggs over medium heat. Add chopped onion and bell pepper and cook until the vegetables are tender.
3. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble burritos by slicing the grilled steak into thin strips, adding scrambled eggs, shredded cheese, and any desired toppings.
Cooking Time: 15-20 minutes
Lentil and Vegetable Stew
This hearty stew is a perfect blend of flavors and textures, packed with nutritious lentils and an array of colorful vegetables. It’s a great option for a comforting and filling meal that’s easy to prepare.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium carrots, peeled and chopped
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups mixed vegetables (such as bell peppers, zucchini, and tomatoes)
– 4 cups vegetable broth
– 1 can diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the carrots, mixed vegetables, lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 30-40 minutes
Protein Banana Bread
This moist and delicious protein-packed banana bread is perfect for a post-workout snack or breakfast on-the-go.
Ingredients:
– 2 ripe bananas, mashed
– 1 scoop whey protein powder (approx. 25g)
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1/4 cup granulated sugar
– 1 large egg
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil
– 1 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine mashed bananas, protein powder, oats, almond flour, sugar, egg, baking powder, and salt. Mix until well combined.
3. Add melted coconut oil and vanilla extract. Mix until smooth.
4. Pour the batter into the prepared loaf pan.
5. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
Cooking Time: 45-50 minutes
Almond Butter and Jelly Protein Shake
This refreshing protein shake combines the creamy richness of almond butter with the sweet and fruity flavor of jelly, making it a perfect post-workout treat or quick breakfast on-the-go.
Ingredients:
– 1 scoop vanilla protein powder
– 2 tablespoons almond butter
– 1 tablespoon grape jelly
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
– Optional: spinach leaves for added nutrition
Instructions:
1. In a blender, combine protein powder, almond butter, and grape jelly.
2. Add unsweetened almond milk and blend until smooth.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is crushed and the shake is creamy.
5. Pour into a glass and serve immediately.
Cooking Time: 1-2 minutes (blending time)
Enjoy your delicious and protein-packed Almond Butter and Jelly Shake!
Cheesy Scrambled Eggs with Whole Wheat Toast
This recipe combines fluffy scrambled eggs with melted cheese and served with crispy whole wheat toast, making for a satisfying breakfast or brunch.
Ingredients:
– 2 large eggs
– 1 tablespoon butter
– 1/4 cup shredded cheddar cheese (divided)
– 2 slices of whole wheat bread
– Salt and pepper to taste
Instructions:
1. Crack the eggs into a bowl and whisk until well-beaten.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the egg mixture and cook, stirring occasionally, until the eggs are almost set (about 3-4 minutes).
4. Sprinkle half of the shredded cheese on top of the eggs and stir gently to combine.
5. Cook for an additional minute, until the cheese is melted and the eggs are cooked through.
6. Toast the whole wheat bread slices until lightly browned.
7. Serve the scrambled eggs with toasted toast and sprinkle with remaining cheese.
Cooking Time: 10-12 minutes
BBQ Chicken and Sweet Potato Meal Prep
This recipe combines the classic flavors of BBQ chicken with sweet potatoes, perfect for a healthy and delicious meal prep option.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup BBQ sauce
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional toppings: chopped cilantro, diced onions, crumbled feta cheese
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place chicken breasts on the baking sheet and drizzle with olive oil. Season with salt and pepper.
4. Roast chicken in the oven for 20-25 minutes or until cooked through.
5. Meanwhile, toss sweet potato cubes with olive oil, salt, and pepper. Spread them out on a separate baking sheet.
6. Bake sweet potatoes for 30-40 minutes or until tender.
7. Brush BBQ sauce over chicken during the last 10 minutes of cooking.
8. Divide cooked chicken and sweet potatoes into individual portions. Add optional toppings if desired.
Cooking Time: 45-50 minutes
Oatmeal with Whey Protein and Berries
Start your day off right with a nutritious and delicious oatmeal dish that combines the benefits of whey protein powder with the natural sweetness of berries.
Ingredients:
– 1/2 cup rolled oats
– 1 scoop whey protein powder (unflavored or vanilla)
– 1 cup water or milk
– 1 tablespoon honey or maple syrup (optional)
– 1/4 cup mixed berries (blueberries, strawberries, raspberries)
– Pinch of salt
Instructions:
1. In a medium-sized pot, bring the water or milk to a simmer.
2. Add the oats and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and have a creamy consistency.
3. Stir in the whey protein powder until well combined.
4. Add the honey or maple syrup (if using) and mix until dissolved.
5. Fold in the mixed berries and a pinch of salt.
6. Cook for an additional 2-3 minutes, allowing the flavors to meld together.
7. Serve hot, garnished with additional berries if desired.
Cooking Time: 10-12 minutes
Summary
Get ready to fuel your muscle growth with these 20 high-protein bulking recipes. From protein-packed pancakes and meal prep bowls to creamy smoothies and hearty casseroles, these recipes are designed to help you bulk up while staying satisfied. Whether you’re a bodybuilder or just looking to increase your muscle mass, this collection of recipes has got you covered. With options like peanut butter banana protein pancakes, beef and sweet potato hash, and high-calorie mass gainer shakes, there’s something for every taste and dietary need. Start building those muscles with these 20 delicious and nutritious bulking recipes!
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