Protein Packed Recipes for Building Muscle and Recovery

1. Grilled Chicken and Quinoa Power Bowl

This bowl is packed with lean protein from chicken and plant-based protein from quinoa, making it a perfect post-workout meal.

Ingredients:

• 1 cup cooked quinoa
• 6 oz grilled chicken breast, sliced
• 1/2 avocado, diced
• 1/4 cup black beans
• 1/2 cup roasted sweet potatoes
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Cook quinoa according to package instructions and set aside.
2. Grill the chicken breast until fully cooked, then slice it.
3. In a large bowl, combine quinoa, black beans, roasted sweet potatoes, and avocado.
4. Drizzle with olive oil and lemon juice, and season with salt and pepper.
5. Top with grilled chicken slices and garnish with fresh cilantro.
6. Serve warm and enjoy a protein-packed meal that fuels muscle repair and growth.

Protein per serving: 40g

2. Salmon and Veggie Stir-Fry

This stir-fry is rich in omega-3s and high-quality protein, providing the essential fats and protein your body needs after intense workouts.

Ingredients:

• 6 oz salmon fillet
• 1 cup broccoli florets
• 1/2 cup bell peppers, sliced
• 1/2 cup zucchini, sliced
• 1 tbsp soy sauce or tamari
• 1 tbsp olive oil
• 1 tsp sesame oil
• 1 tsp garlic, minced
• 1 tsp ginger, grated
• Cooked brown rice for serving (optional)

Instructions:

1. Heat olive oil in a pan over medium heat. Add garlic and ginger and sauté until fragrant.
2. Add broccoli, bell peppers, and zucchini, and stir-fry until tender but still crisp.
3. In a separate pan, cook the salmon fillet until it flakes easily with a fork.
4. Drizzle soy sauce and sesame oil over the veggies, and stir to coat.
5. Serve the stir-fry with the salmon on top. Optionally, add a serving of brown rice for extra carbs.

Protein per serving: 35g

3. Egg White and Spinach Scramble

This low-fat, high-protein scramble is perfect for a quick breakfast or snack to fuel muscle recovery.

Ingredients:

• 6 egg whites
• 1/2 cup spinach, chopped
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cottage cheese (optional, for extra protein)
• 1 tbsp olive oil
• Salt and pepper to taste
• Hot sauce or salsa for serving (optional)

Instructions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Add spinach and cherry tomatoes, and cook until spinach wilts.
3. Pour in the egg whites and cook, stirring frequently, until fully set.
4. Stir in cottage cheese (if using) and season with salt and pepper.
5. Serve hot, and optionally top with salsa or hot sauce for extra flavor.

Protein per serving: 30g

4. Protein-Packed Turkey Meatballs

These turkey meatballs are lean, high in protein, and perfect for meal prep. Pair them with whole-grain pasta or quinoa for a complete meal.

Ingredients:

• 1 lb lean ground turkey
• 1/2 cup rolled oats (ground into flour)
• 1 egg
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Marinara sauce (optional, for serving)

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine ground turkey, oat flour, egg, Parmesan, and seasonings. Mix until well combined.
3. Form the mixture into meatballs (about the size of a golf ball) and place them on the prepared baking sheet.
4. Bake for 20-25 minutes or until fully cooked.
5. Serve with marinara sauce, whole-grain pasta, or a side of vegetables for a well-rounded meal.

Protein per serving (4 meatballs): 28g