Muscle growth isn’t just built in the gym, it’s built in the kitchen too. To support strength and hypertrophy goals, meals should prioritise high-quality protein sources, sufficient calories, and nutrient-rich foods that help the body repair and rebuild, ideally within 2 hours post- training. Whether you're an athlete or recreational lifter, consistency is key, and your gains start in the kitchen.
Muscle building is a long-term commitment and the right meals can keep you consistent and energised. These recipes offer variety, quality protein, and balanced macronutrients to support gains while keeping mealtimes enjoyable. Fuel smart, train hard, and keep building.
1. Harissa chicken traybake
An easy, high-protein option that’s great for batch cooking. Chicken thighs offer a juicy protein source, while potatoes and veg round out the fuel and 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.
3. Puy lentils with seared salmon
A powerhouse of protein and omega-3s. 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 proteins combined with slow-release fuel and healthy fats make this salad a muscle-friendly vegetarian option, great for a lighter meal or training day lunch.
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 veggie base adds flavour and nutrients.
8. Easy lentil curry
Great for plant-based muscle support. Lentils provide protein and iron, 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 BBQ season or bulk prep, offering lean chicken with a spice hit and fuel-rich flatbreads for refuelling.
source https://www.bbcgoodfood.com/recipes/10-muscle-building-recipes-2
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