7 High-Protein Meals for Quick Muscle Gain

Making Delicious and Nutritious High-Protein Meals for Muscles Growth

To build muscle one has to perform strength exercises and take adequate amounts of protein. Protein powders and protein bars are effective products for increasing the daily intake of protein but the best muscle building foods are whole food meals. Here are seven high protein meal options that contain top notch nutrition to assist in rapid muscle growth.

1. Steak and Eggs

Since ages, steak combined with eggs has been a popular meal for putting on muscles. To be specific, a 6-ounce sirloin steak contains about 40 grams of protein. That goes well with 3 whole eggs which will provide an additional 20 grams of superior quality protein. Combined this powerhouse meal provides over 60grams of protein.

Steak contains iron and B-vitamins which play roles in energy metabolism. There are vitamins such Stressled Vitamin D and omega, fatty acids that are found in eggs which help in curbing inflammation resulting from tough workouts. Just sear the steak in a pan or on the grill and fry an egg to your preference or/and simply scramble it, and that’s it serve with veggies.

2. Chicken Stir Fry 

Stir fries make an easy high-protein dinner because very little preparation is needed. Marinate peeled chicken breast cutlets or tender with your preferred stir fry beat vegetables such as broccoli, pepper, mushrooms, etc. A 4-ounce chicken breast contributes the meal 26 proteins. 

The lean chicken alongside fiber loaded vegetables makes this a healthy muscle cellulite building meal. For extra metabolism boost you can serve the dish over brown rice or quinoa for slow burning carbs. They can be eaten with low sodium teriyaki or stir fry sauce and the spices such as ginger-garlic. Stir fry for a few minutes just until the chicken is no longer pink in the center.  

3. Tuna Salad Sandwich  

Lunch or snack, good source of protein is tuna salad sandwiches. One whole grain bread sandwich prepared with light mayo, packed can of tuna in water and veggies contains a whopping 32 grams of protein.   

Leucine, when consumed directly increases the production of muscle protein, and tuna is particularly loaded with this nutrient. Combined with whole grain, healthful fat and vegetables. You can add your preferred extra veggies – lettuce, tomatoes, cucumbers, onions, and so on.Have it with fruit, nuts or Greek yogurt for muscle gaining nutrition.

4. Burrito Bowl

Here’s one way to do your own burrito bowl for a weekday meal. Include, brown rice, black beans or pinto beans and lean ground turkey or ground beef at the beginning. In the same serving, around 25 grams of satiating protein is present in the 4 ounces of meat. 

Top your burger with some favourite seasoned chunky peppers and onions, shredded lettuce, fresh tomatoes, avocado and a pinch of cheese. The combination of carbs from rice and beans with fiber from vegetables helps to maintain energy and muscle glycogen recovery. Consuming the Greek yogurt also gives me my protein needs. It can be seasoned with salsa, hot sauce and spices.

5. Protein Pancakes  

Make delicious pancakes that are soft and tender and get your protein dose by putting Greek yogurt and protein powder in the batter. The body requires two pancakes, which contain more than thirty grams protein to kick start the muscular development.   

In addition, this complement of carbohydrates and protein has the added advantage of increasing energy and recovery. You top your stack with banana slices, berries, almond butter or walnuts. They supply the muscles with healthy fats and antioxidants as the muscles recover.

6. Turkey Avocado Wrap

Finish off a healthy, high protein lunch with a turkey avocado sandwich or roll. Select 4 to 6 ounces of turkey breast meats and cut up half an avocado beloved to spread out in a whole grain turn over. Turkey provides while more than 35 grams of protein, and avocado providing healthy fats to support hormonal production. 

Now stir in spinach, shredded carrots, sprouts or any vegetables of your choice and choice of vegetables. Both antioxidants and nutrients that they provide are useful for muscle repair. Moisten the inside of the wrap with any one of the following: hummus tahini, mustard or light salad dressing before rolling.

7. Yogurt Parfait  

Yogurt berry parfait can be prepared easily for a yummy high protein breakfast or a dessthrough. Non fat plain Greek yogurt 15 to 20 grams protein per cup is ideal to start with. Add the tablespoon of ground flaxseed or chia seeds to beef up and add omega-3s. 

It could be topped with fresh fruits including a mix of raspberry, blueberry and strawberry or a base of a berry reduction. The combo offers the good carbs for energy during workout plus Vitamin C and antioxidants that can help reduce inflammation and muscle pain. Serve topped with sliced almonds or walnuts for additional protein, wholesome fat and texture.