Fuel Your Gains: Simple, Delicious Recipes to Build Muscle

Building muscle doesn’t have to mean boring meals or complicated recipes. This little guide is here to make your life easier—and tastier! Packed with high-protein, fiber-rich, and nutrient-dense recipes, it’s designed to help you fuel your body, crush your workouts, and feel amazing. Whether you’re just starting out or you’ve been on your fitness journey for a while, these recipes are simple, delicious, and totally doable. Think of it as your kitchen cheat sheet to gaining strength and feeling your best. Let’s get cooking and growing—one delicious bite at a time!

Breakfast Options

1. Protein Power Pancakes

Ingredients:

• 1 cup rolled oats

• 1 scoop vanilla protein powder

• 2 large eggs

• 1/2 cup unsweetened almond milk

• 1 tsp baking powder

• 1/2 tsp cinnamon

• 1 tsp honey or maple syrup (optional)

• Coconut oil for cooking

Directions:

1. Blend oats into flour using a food processor.

2. Combine oat flour, protein powder, baking powder, and cinnamon in a bowl.

3. Whisk eggs, almond milk, and honey/maple syrup (if using). Gradually mix wet and dry ingredients.

4. Heat a nonstick skillet with a little coconut oil. Pour batter to form pancakes. Cook 2-3 minutes per side until golden brown.

5. Serve with fresh fruit and a dollop of Greek yogurt.

Macros (per serving):
Calories: 300 | Protein: 25g | Carbs: 30g | Fat: 10g

2. Veggie Egg White Scramble with Avocado Toast

Ingredients:

• 1 cup egg whites

• 1/2 cup spinach

• 1/4 cup chopped bell peppers

• 1/4 cup chopped onions

• 1 slice whole-grain bread

• 1/4 avocado, mashed

• 1 tsp olive oil

• Salt and pepper to taste

Directions:

1. Sauté onions, peppers, and spinach in olive oil until softened.

2. Add egg whites and cook, stirring until fluffy.

3. Toast whole-grain bread and spread mashed avocado on top.

4. Serve egg scramble with avocado toast on the side.

Macros (per serving):
Calories: 250 | Protein: 20g | Carbs: 20g | Fat: 10g

Lunch Options

3. Quinoa and Chicken Power Bowl

Ingredients:

• 1/2 cup cooked quinoa

• 4 oz grilled chicken breast, sliced

• 1/2 cup steamed broccoli

• 1/4 cup shredded carrots

• 2 tbsp hummus

• 1 tsp olive oil

• Lemon wedge for dressing

Directions:

1. Assemble quinoa, chicken, broccoli, and carrots in a bowl.

2. Drizzle olive oil and squeeze lemon juice on top.

3. Add a dollop of hummus for flavor.

Macros (per serving):
Calories: 450 | Protein: 35g | Carbs: 35g | Fat: 15g

4. Tuna Salad Wrap

Ingredients:

• 1 can tuna in water, drained

• 1 tbsp Greek yogurt

• 1 tsp Dijon mustard

• 1/4 avocado, mashed

• 1 whole-grain tortilla

• 1/2 cup mixed greens

• 1 slice tomato

• 1 tsp lemon juice

Directions:

1. Mix tuna, Greek yogurt, mustard, mashed avocado, and lemon juice in a bowl.

2. Spread the mixture onto the tortilla. Top with greens and tomato slice.

3. Roll into a wrap and serve.

Macros (per serving):
Calories: 350 | Protein: 40g | Carbs: 25g | Fat: 10g

Dinner Options

5. Salmon with Sweet Potato Mash and Asparagus

Ingredients:

• 4 oz salmon filet

• 1 medium sweet potato

• 1 cup asparagus spears

• 1 tsp olive oil

• 1 tsp garlic powder

• 1 tsp paprika

• Salt and pepper to taste

Directions:

1. Bake salmon at 400°F for 15 minutes, seasoned with garlic powder, paprika, salt, and pepper.

2. Steam sweet potato, mash it, and season with a pinch of salt.

3. Sauté asparagus in olive oil for 3-4 minutes.

4. Plate salmon, sweet potato mash, and asparagus together.

Macros (per serving):
Calories: 450 | Protein: 35g | Carbs: 35g | Fat: 15g

6. Beef Stir-Fry with Brown Rice

Ingredients:

• 4 oz lean ground beef or sliced sirloin

• 1 cup cooked brown rice

• 1/2 cup bell peppers, sliced

• 1/2 cup snap peas

• 1 tbsp low-sodium soy sauce

• 1 tsp sesame oil

• 1 tsp grated ginger

Directions:

1. Cook ground beef or sirloin in a nonstick skillet until browned. Set aside.

2. Sauté bell peppers, snap peas, and ginger in sesame oil. Add soy sauce and beef back into the skillet.

3. Serve stir-fry over brown rice.

Macros (per serving):
Calories: 500 | Protein: 40g | Carbs: 40g | Fat: 15g

Snack Options

7. Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt (plain or vanilla)

• 1/4 cup granola

• 1/2 cup mixed berries (blueberries, raspberries, strawberries)

Directions:

1. Layer Greek yogurt, granola, and mixed berries in a bowl or jar.

Macros (per serving):
Calories: 250 | Protein: 20g | Carbs: 25g | Fat: 5g

8. Homemade Protein Bites

Ingredients:

• 1 cup rolled oats

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 cup chocolate chips (optional)

• 1 scoop chocolate or vanilla protein powder

Directions:

1. Mix all ingredients in a bowl until combined.

2. Roll into bite-sized balls and refrigerate for at least 1 hour.

Macros (per serving, 2 bites):
Calories: 200 | Protein: 10g | Carbs: 15g | Fat: 10g

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I hope this grocery list helps you get everything you need for a week of muscle-building meals! Packed with high-protein foods, healthy fats, and fiber-rich veggies, it’s designed to fuel your workouts and support recovery. Enjoy!

Proteins:

• 1 container of vanilla protein powder (about 20-30 servings)

• 2 cans of tuna in water

• 1 lb grilled chicken breast (or buy pre-cooked if preferred)

• 2 salmon filets (about 6 oz each)

• 1 lb lean ground beef or sliced sirloin

• 1 dozen eggs (for whole eggs and egg whites)

• 1 large tub of plain Greek yogurt (32 oz)

Grains and Carbs:

• 1 package of rolled oats (about 18 oz)

• 1 package of quinoa (about 1 lb)

• 1 loaf of whole-grain bread

• 1 pack of whole-grain tortillas (8 count)

• 1 bag of brown rice (about 2 cups uncooked)

• 2 medium sweet potatoes

Vegetables:

• 1 bag of spinach (fresh or frozen)

• 1 bunch of asparagus (about 1 lb)

• 1 bag of mixed greens (for salads or bowls)

• 1-2 bell peppers (for stir-fry and eggs)

• 1 bag of snap peas (about 8 oz)

• 1 bag of shredded carrots (for salads or bowls)

• 1 head of broccoli (or 1 bag of florets)

Fruits:

• 1 bag of mixed berries (fresh or frozen)

• 2 avocados

• 2 lemons (for flavor and dressings)

Nuts & Seeds:

• 1 jar of natural peanut butter (16 oz)

• 1 package of granola (about 12 oz)

Oils & Fats:

• 1 bottle of olive oil (for cooking and dressings)

• 1 bottle of sesame oil (for stir-fry)

• 1 jar of coconut oil (for cooking)

Condiments & Seasonings:

• 1 jar of Dijon mustard (for wraps and dressings)

• 1 bottle of low-sodium soy sauce

• Garlic powder (for seasoning)

• Paprika (for seasoning)

• Ground cinnamon (for pancakes and oats)

• Honey or maple syrup (for sweetening pancakes)

• Hummus (for bowls and snacks)

• Salt and pepper (for general seasoning)

Other:

• 1 small bag of chocolate chips (optional for protein bites)

• 1 package of protein powder (for protein bites or pancakes)

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Ready to Take the Next Step?

If you’re looking for a trainer to guide you through your fitness journey, I’d love to help. Whether you’re starting from scratch or ready to push your limits, we’ll work together to create a program designed just for you.

📧 trainingarcfit@gmail.com
📱 (734) 719-0516
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Let’s turn your goals into results! 💪