8 Easy And Healthy Muscle Building Recipes

Simply, you must eat to build the best body. You need to eat with the knowledge and intelligence. Here, VKool.com will introduce 8 muscle building recipes that are easy to cook at home. These recipes were designed to fit into your schedule and you can adapt them to suit your own preferences and needs. Cook them right now!

8 Easy And Healthy Muscle Building Recipes To Try Out Today

1. Muscle Building Recipes – Black-Eye Pea Salad

black-eye pea salad

You can substitute white beans, garbanzo beans or black beans, for the black-eyed pea salad. All these pulses are packed with muscle-building healthy fat and protein. Additionally, this salad makes for one satisfying meal. Here’s the recipe:

Get these:

  • 2 cups of dried black-eyed peas
  • 1 tsp of reduced sodium vegetable broth base
  • 4 cups of water, or more
  • 2 medium cloves of garlic, minced
  • ½ cup of diced celery
  • 1 ½ cups of red, yellow, or green cherry tomatoes, halved
  • ½ medium red, yellow, or green bell pepper, diced
  • 4 green onions, green and white parts, sliced
  • 1 finely diced small jalapeno pepper,
  • ¼ cups of chopped cilantro or parsley
  • Juice of half lemon
  • 1 tbsp of extra-virgin olive oil
  • ½ tsp of chili powder
  • ½ tsp of agave nectar or honey
  • ½ tsp of Cajun seasoning blend
  • Pinch of sea salt (optional)

Directions:

  1. In a bowl, place the black-eyed peas, cover using water, and soak the entre night.
  2. Next, remove the water and place the peas in one pot with 4 cups of fresh water, half of the garlic and vegetable broth base.
  3. Cover, boil it over medium to high heat, and lower the heat to medium. Then, cook for 40 to 45 minutes.
  4. Remove any leftover liquid and leave the peas to cool.
  5. In one large mixing bowl, combine the tomatoes, cooled black-eyed peas, celery, bell pepper, green onions, jalapeno, and parsley and mix well.
  6. Whisk together the lemon juice, olive oil, the remaining garlic, Cajun seasoning, chili powder, agave in a small dish. If desired you can also a dash of sea salt. Then, pour over this black-eyed pea mix and toss well.
  7. Chill for around half an hour, until serving time.

Read on: Top 13 Salad Recipes For Weight Loss

2. Muscle Building Recipes – Roast Cod With Pomegranate And Walnut Sauce

You should not ignore this dish when you seek the healthy muscle building recipes.

Get these:

  • 1 cup of black or regular quinoa
  • 1 finely chopped shallot (about 1/4 cup)
  • 1 tbsp of olive oil
  • 1/3 cup of ground walnuts
  • 1/3 cup of dry red wine
  • 3 cloves garlic, minced
  • 1/4 cup of reduced-sodium chicken broth
  • 1 tbsp of honey
  • 1 1/2 tbsp of frozen cranberry juice concentrate or pomegranate molasses
  • 4 cod fillets (6 ounces each)
  • 1/4 cup of broken walnut halves
  • 1/4 cup of chopped fresh parsley

Directions:

  1. First of all, prepare quinoa as per package directions.
  2. Meanwhile, in medium nonstick skillet, heat oil over medium heat.
  3. Add shallot and cook, turning, until softened, about 2 minutes.
  4. Add garlic and ground walnuts and cook, turning about 4 minutes, until the walnuts are golden brown.
  5. Remove from the heat and add broth, wine, honey and molasses. Return to the heat and simmer, stirring often, until thickened, about four minutes.
  6. Shift sauce to a gravy boat. Then, heat broiler and line a sheet pan by using nonstick foil.
  7. Arrange fish in a single layer on the pan and season with pepper and salt. Now broil until cooked through, around six minutes.
  8. Toss quinoa with broken walnuts and parsley and spoon onto four plates. Finally, top with sauce and fish.

3. Muscle Building Recipes – Brussels Sprouts Salad With Almonds, Grill Chicken, And Grapes

muscle building recipes - brussels sprouts salad with almonds, grill chicken, and grapes

Both broccoli stalks and Brussel sprouts in this salad are loaded with good-for-you nutrients. Almonds will add crunch while chicken will muscle-building protein. The grapes and apples help in balancing the slightly bitter flavor from all the veggies.

Get these

For the salad:

  • 1 ½ cups of green Brussels sprouts and their leaves removed
  • 1 ½ cups of red Brussels sprouts and their leaves removed
  • 2 stalks of broccoli, shaved thin using a mandolin
  • 1 cup of grapes, halved
  • A red apple, shaved thin using a mandolin
  • 3 tbsp of sliced almonds, toasted
  • ¼ cup of finely grated parmesan cheese, and more for serving if wanted
  • 2 tbsp of dried cherries

For the dressing:

  • ¼ cup of apple cider vinegar
  • 2 tbsp of  honey
  • 1 tbsp of grainy mustard
  • ¼ cup of olive oil
  • Pepper and salt, to taste

For the chicken:

  • 1 tsp of olive oil
  • Two skinless boneless chicken breasts
  • Pepper and salt

Directions:

For the dressing:

  1. In a bowl, mix the ingredients together until emulsified.

For the chicken:

  1. Firstly, preheat the oven to 400 F.
  2. Next, heat one medium skillet with olive oil over medium to high heat.
  3. Season the chicken with pepper and salt and put presentation side down onto that pan.
  4. Cook for about five minutes, until golden brown nicely, and then shift to the oven for around 8 to 9 minutes, or until this chicken registers 165 F.
  5. After this, remove the chicken and let it rest for 5 minutes. Now slice into pieces.

For the salad:

  1. In a large bowl, mix together ingredients.

To Assemble:

  1. Dress the salad by using the vinaigrette and later divide between two plates.
  2. Top by using the chicken breasts and extra parmesan if desired.

Read on: 10 Health And Nutritional Advantages Of Chicken For Everyone

4. Muscle Building Recipes – Bacon And Kale Salad

This is also one of the easiest muscle building recipes. How to make this salad? Follow these instructions below:

Get these:

  • 3 tbsp of rice vinegar
  • 1 tsp of Dijon mustard
  • 2 tsp of honey
  • 4 ounces bacon, chopped
  • 1 garlic clove, minced
  • ¼ cup of extra virgin olive oil
  • 8 cups of chopped kale
  • ¼ cup of dried cranberries
  • A medium pear, thinly sliced
  • ¼ cup of chopped walnuts
  • Kosher salt
  • ½ cup of diced Manchego cheese
  • Freshly ground black pepper

Directions:

  1. In a nonstick skillet, cook bacon until crispy. Let bacon and any renderings aside cool slightly.
  2. Then, combine oil, vinegar, honey, mustard, and garlic in a large bowl. Season with pepper and salt and whisk well. Add the cooked bacon to dressing and now stir to coat.
  3. Add the rest of ingredients and toss well.
  4. Enjoy it.

5. Muscle Building Recipes – Italian Style Chicken & Mushrooms

italian style chicken & mushrooms

Get these:

  • 1 tbsp of unsalted butter
  • 1/2 lb sliced mushrooms, like cremini or stemmed shiitake
  • 4 tsp of olive oil
  • 1 chopped small onion
  • Freshly ground black pepper and salt
  • 1/4 cup of all-purpose flour
  • 1 lb chicken breast cutlets, halved crosswise
  • 1 1/4 cups of reduced-sodium chicken broth
  • 1 cup of dry red wine or Marsala
  • 2 tbsp of chopped parsley

Directions:

  1. In a large nonstick skillet, heat 2 teaspoons of the oil and butter over medium to high heat.
  2. Add mushrooms and later cook until golden about 5 minutes. Then, shift to a bowl.
  3. Cook onion in the skillet until tender, four minutes. After this, add to the bowl and reserve skillet.
  4. Put flour on the plate and season with pepper and salt. Then, coat chicken with the flour mixture.
  5. Reserve 1 1/2 tablespoons of the flour mixture. After this, heat remaining 2 teaspoons of oil in a skillet over medium to high heat.
  6. Add brown and chicken, turning about three minutes. Transfer to the plate and keep warm.
  7. Add wine to the skillet. Simmer until reduced by half, three minutes.
  8. Add broth and then bring to a simmer. Now remove 1/4 cup of liquid and later whisk in reserved flour.
  9. Whisk back into skillet and bring to a boil.
  10. Add mushroom and chicken mixture and simmer until sauce is slightly thickened and chicken is cooked through, about 5 minutes.
  11. Finally, serve sprinkled with parsley.

6. Muscle Building Recipes – Steak And Potato Salad

This salad is also considered as one of the healthiest muscle building recipes.

Get these:

For the salad: 

  • 4 ounces of baby potatoes (mix of red, purple, & golden)
  • 2 cups of mixed greens
  • 3-4 ounces of strip steak
  • 1 scallion, sliced
  • 1 tbsp of goat cheese, crumbled
  • ¼  cup of baby tomatoes, sliced

For the dressing:

  • 2 tsp of olive oil
  • 2 tsp of balsamic vinegar
  • ¼ tsp of dried rosemary
  • ¼ tsp of garlic powder
  • A pinch of salt
  • A pinch of black pepper

Directions:

  1. Place the potatoes in a pan of water and boil it. Simmer about 10-12 minutes until potatoes are tender and drain. Leave it to cool prior to slicing into quarters or halves.
  2. In order to cook steak, season with a pinch of pepper and salt. Then, place in a skillet with some olive oil over medium to high heat.
  3. Cook and remove from heat and allow it to cool for about five minutes before slicing.
  4. Now mix together the oil, salt, balsamic, pepper, dried rosemary and garlic powder in a small bowl to make the dressing.
  5. Combine mixed greens, sliced potatoes, tomatoes, and scallions in a large bowl. Toss with the dressing.
  6. After this, place on the serving plate and follow up with adding the goat cheese and sliced steak on top.

Read on: 12 Amazing Health Advantages Of Potatoes And Potato Juice

7. Muscle Building Recipes – Bbq Ranch Chopped Salad

bbq ranch chopped salad

Get these:

  • 2 cups of mixed greens
  • ¼ cup of cheddar jack cheese
  • 3 ounces of cooked skinless chicken breast  or leftover rotisserie chicken
  • ¼ avocado, diced
  • ¼ cup of tomatoes
  • ¼ cup of black beans
  • 2 tbsp of BBQ sauce
  • 1 tbsp of Ranch dressing

Directions:

  1. Make one bed of greens using the lettuce at first. Then, add the chicken, avocado, beans, tomatoes and cheese on top.
  2. End with a drizzle each of BBQ sauce and ranch dressing.

8. Muscle Building Recipes – Chicken With Grapefruit

Basically, grapefruit is a powerhouse of vitamins A and B5, folate, potassium, and fiber. It is also full of cancer-fighting lycopene. Thus, this is one of the healthiest muscle building recipes.

Get these:

  • 4 boneless chicken breasts
  • 1/2 tsp of salt
  • 1/2 tsp of dried thyme
  • 1/4 tsp of freshly ground black pepper
  • 1/4 cup of dry white wine
  • 2 tbsp of olive oil
  • 1/4 cup of chicken broth
  • 2 tsp of honey
  • 3 tbsp of grapefruit juice
  • 2 grapefruit – cut into segments
  • 3 cups of trimmed watercress

Directions:

  1. Firstly, season chicken with half of the pepper & salt and thyme.
  2. In a large skillet, heat oil over medium to high heat. Then, brown chicken, six minutes per side.
  3. Add wine, juice, broth, and honey and simmer until lowered to 1/3 cup. After this, season with remaining pepper and salt.
  4. Now put grapefruit and watercress on 4 plates and top with sauce and chicken.

Recommended articles:

8 Ways To Increase Muscle Strength Naturally At Home

Top 25 Best Foods That Helps Recover Muscle

The Book For Eat, Drink And Shrink Recipes

To read more our useful articles, you can visit our main Health page. All these muscle building recipes are easy to prepare and cook at home. Please share with use and other reads if you know other muscle building recipes.

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