Muscle growth isn’t just built in the gym, it’s built in the kitchen too. Whether you're an athlete or recreational lifter, consistency is key, and your gains start in the kitchen. To support strength and hypertrophy goals (that's increasing muscle mass), meals should prioritise high-quality protein sources, sufficient calories and nutrient-rich foods that help the body repair and rebuild, ideally within two hours post-training.
Muscle building is a long-term commitment so you need meals which can keep you feeling energised and consistent. The recipes below offer variety, quality protein, and balanced macronutrients to support gains while keeping mealtimes enjoyable.
Your ethos should be: fuel smart, train hard and keep building.
Discover what to eat if you exercise in the morning or in the evening. And what to eat for heavy training, normal training days and low-intensity and rest days. Plus, find out everything you need to know about protein and see more fitness guides in our fitness & nutrition hub.
1. Harissa chicken traybake
An easy, high-protein option that’s great for batch cooking. Chicken thighs offer a juicy protein source, while potatoes, onions and tomatoes bring a blend of micronutrients.
2. Beef & bean chilli bowl with chipotle yogurt
Lean beef, kidney beans and brown rice offer a complete mix of protein, fibre, and fuel - ideal post-workout or as a muscle-building meal prep staple. Serve with yogurt for another hit of protein.
3. Puy lentils with seared salmon
A powerhouse of protein and omega-3 fatty acids thanks to the addition of salmon. Lentils boost the fibre and fuel content while helping you stay fuller for longer - perfect for those focusing on lean gains.
4. Low-fat turkey bolognese
A lighter take on a classic, this lean turkey version still delivers plenty of protein, while wholewheat pasta provides slow-release fuel to support recovery and muscle maintenance.
5. Squash, feta & bulgar wheat salad
Plant-based protein, slow-release energy and healthy fats make this salad a muscle-friendly vegetarian option, great for a lighter meal or training day lunch. Spinach also contributes good amounts of iron which supports energy levels.
6. Chicken & cashew noodles
Lean chicken and healthy fats from cashews make this a great muscle-building meal. Serve with rice or noodles to hit those extra energy targets.
7. Smoky cod, broccoli & orzo bake
A lean, protein-rich option perfect for athletes in a structured training phase. Cod is low in fat but high in protein, while the orzo pasta base is packed with nutritious green veggies.
8. Easy lentil curry
Great for plant-based muscle support. Lentils provide good amounts of iron and protein, supporting energy production, and when served with rice or naan, it becomes a well-rounded recovery meal.
9. Steak & sweet potato chips
Classic muscle fuel. Lean steak delivers complete protein and creatine, while sweet potatoes are an excellent source of vitamins and slow releasing fuel.
10. Chicken & lemon skewers
Easy to prep and protein-packed. This dish is great for bulk meal prep, offering lean chicken and fuel-rich flatbreads for reenergising after a workout.
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INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA, and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians.
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source https://www.bbcgoodfood.com/health/10-muscle-building-recipes
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