Are you ready to fuel your workouts and maximize muscle growth with delicious, nutrient-packed meals? Look no further! Our roundup of 20 Energizing Fitness Recipes for Muscle Growth is here to transform your kitchen into a powerhouse of flavor and strength. From protein-rich breakfasts to post-workout dinners, these recipes are designed to keep you energized and on track. Let’s dive in and cook up some gains!
High-Protein Banana Pancakes
Breakfast just got a whole lot better with these high-protein banana pancakes. You’ll love how easy they are to whip up, and they’re packed with flavor to keep you full all morning.
Ingredients
- For the batter:
- 1 cup oat flour
- 2 ripe bananas, mashed
- 2 eggs
- 1/2 cup Greek yogurt
- 1 tbsp honey
- 1 tsp vanilla extract
- 1/2 tsp baking powder
- Pinch of salt
- For cooking:
- 1 tbsp coconut oil
Instructions
- In a large bowl, combine the oat flour, mashed bananas, eggs, Greek yogurt, honey, vanilla extract, baking powder, and salt. Mix until smooth.
- Heat a non-stick skillet over medium heat and add the coconut oil, letting it melt and coat the pan evenly.
- Pour 1/4 cup of the batter onto the skillet for each pancake. Cook for 2-3 minutes, or until bubbles form on the surface and the edges look set.
- Flip the pancakes carefully and cook for another 1-2 minutes on the other side, until golden brown.
- Repeat with the remaining batter, adding more coconut oil to the skillet as needed.
Cooked to perfection, these pancakes are fluffy with a slight crisp on the edges. The bananas add a natural sweetness, making them delicious on their own or topped with a drizzle of almond butter for extra protein. Customize with your favorite toppings like fresh berries or a sprinkle of cinnamon for a personal touch.
Quinoa and Black Bean Salad
Looking for a fresh, hearty dish that’s as nutritious as it is delicious? You’ve got to try this quinoa and black bean salad—it’s packed with protein, fiber, and a rainbow of flavors that’ll keep you coming back for more.
Ingredients
- For the salad:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, finely diced
- 1 avocado, diced
- 1/4 cup cilantro, chopped
- For the dressing:
- 3 tbsp olive oil
- 2 tbsp lime juice
- 1 tsp ground cumin
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- In a medium saucepan, combine quinoa and water. Bring to a boil over high heat.
- Reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and quinoa is fluffy. Tip: Let it sit covered for 5 minutes off the heat for perfect texture.
- While quinoa cooks, in a large bowl, whisk together olive oil, lime juice, cumin, salt, and pepper to make the dressing.
- Add cooked quinoa, black beans, cherry tomatoes, red onion, and cilantro to the bowl with the dressing. Gently toss to combine. Tip: Add the avocado last to prevent it from getting mushy.
- Fold in the diced avocado just before serving. Tip: For extra flavor, let the salad sit for 10 minutes before serving to allow the flavors to meld.
Great for meal prep or a quick lunch, this salad boasts a satisfying crunch from the veggies and a creamy bite from the avocado. Serve it over greens for an extra nutrient boost or enjoy it straight from the bowl—it’s that good.
Grilled Chicken with Steamed Vegetables
Craving something light yet satisfying? You can’t go wrong with grilled chicken paired with steamed vegetables—it’s a classic combo that’s both nutritious and delicious.
Ingredients
- For the chicken:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
- For the vegetables:
- 2 cups broccoli florets
- 1 cup sliced carrots
- 1 cup sliced zucchini
- 1/2 tsp salt
Instructions
- Preheat your grill to medium-high heat (about 375°F).
- Brush the chicken breasts with olive oil and season both sides with salt, black pepper, and garlic powder.
- Place the chicken on the grill. Cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F.
- While the chicken cooks, fill a pot with 1 inch of water and bring to a boil. Place a steamer basket inside.
- Add the broccoli, carrots, and zucchini to the steamer basket. Sprinkle with salt.
- Cover the pot and steam the vegetables for 5-7 minutes, or until they’re tender but still crisp.
- Remove the chicken from the grill and let it rest for 5 minutes before slicing.
- Serve the grilled chicken alongside the steamed vegetables.
Absolutely perfect for a summer dinner, the chicken is juicy with a smoky char, while the veggies add a fresh crunch. Try drizzling a little balsamic glaze over the top for an extra flavor boost.
Avocado and Egg Toast
Avocado and egg toast is the ultimate breakfast hack you need in your life. It’s quick, nutritious, and totally customizable to your taste.
Ingredients
- For the toast:
- 2 slices of whole grain bread
- 1 tablespoon of olive oil
- For the topping:
- 1 ripe avocado
- 2 eggs
- Salt and pepper to taste
- 1/4 teaspoon of red pepper flakes (optional)
Instructions
- Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.
- Toast the bread slices in the skillet for 2-3 minutes on each side, or until golden and crispy. Tip: Press down gently with a spatula for even toasting.
- While the toast is cooking, mash the avocado in a bowl with a fork until smooth. Season with salt and pepper to taste.
- In the same skillet, crack the eggs and cook for 3-4 minutes for sunny-side up, or until the whites are set but the yolks are still runny. Tip: Cover the skillet with a lid to help the tops cook faster.
- Spread the mashed avocado evenly on the toasted bread slices.
- Carefully place a cooked egg on top of each avocado toast. Sprinkle with red pepper flakes if desired.
Buttery avocado and a perfectly runny egg make this dish irresistibly creamy and rich. Try adding a sprinkle of feta cheese or a drizzle of hot sauce for an extra kick.
Spinach and Berry Smoothie
Hey, you know those mornings when you’re rushing but still want something nutritious? This spinach and berry smoothie is your go-to—quick, delicious, and packed with goodness.
Ingredients
- For the smoothie:
- 1 cup fresh spinach
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 banana
- 1 cup almond milk
- 1 tbsp honey
- 1/2 cup ice cubes
Instructions
- Wash the spinach and berries thoroughly under cold water. Pat them dry with a paper towel.
- Peel the banana and break it into chunks for easier blending.
- Add the spinach, mixed berries, banana chunks, almond milk, and honey into the blender. Tip: Adding the liquid first helps blend the ingredients more smoothly.
- Blend on high for 30 seconds, or until the mixture is smooth. Tip: If the smoothie is too thick, add a little more almond milk to reach your desired consistency.
- Add the ice cubes and blend again for another 20 seconds until the smoothie is frosty. Tip: For a creamier texture, use frozen berries instead of fresh and skip the ice.
Absolutely refreshing, this smoothie has a vibrant green hue with a sweet and tangy kick from the berries. Serve it in a chilled glass with a straw for the ultimate morning pick-me-up.
Turkey and Sweet Potato Chili
Warm up your kitchen with this cozy Turkey and Sweet Potato Chili, perfect for those days when you crave something hearty yet healthy. You’ll love how the sweet potatoes add a natural sweetness that balances the spices beautifully.
Ingredients
- For the chili base:
- 1 tbsp olive oil
- 1 lb ground turkey
- 1 medium onion, diced
- 2 cloves garlic, minced
- For the spices and sweetness:
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1 large sweet potato, peeled and cubed
- 1 can (14.5 oz) diced tomatoes
- 2 cups chicken broth
- For finishing touches:
- Salt to taste
- Fresh cilantro, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Tip: Make sure the pot is large enough to hold all ingredients comfortably.
- Add ground turkey, breaking it apart with a spoon, and cook until no longer pink, about 5 minutes.
- Stir in diced onion and minced garlic, cooking until the onion is translucent, about 3 minutes.
- Mix in chili powder and ground cumin, stirring for 30 seconds to toast the spices. Tip: Toasting spices releases their flavors more intensely.
- Add cubed sweet potato, diced tomatoes, and chicken broth. Bring to a boil.
- Reduce heat to low, cover, and simmer for 20 minutes, or until sweet potatoes are tender. Tip: Check the sweet potatoes with a fork; they should be soft but not mushy.
- Season with salt to taste and garnish with fresh cilantro before serving.
Serve this chili with a dollop of sour cream or over a bed of quinoa for an extra protein boost. The texture is wonderfully chunky, and the flavors deepen beautifully the next day, making it a fantastic make-ahead meal.
Salmon with Asparagus and Quinoa
Out of all the weeknight dinners you could whip up, this salmon with asparagus and quinoa combo is a game-changer. It’s healthy, flavorful, and comes together in no time.
Ingredients
- For the salmon:
- 2 salmon fillets (6 oz each)
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp garlic powder
- For the asparagus:
- 1 bunch asparagus, trimmed
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp black pepper
- For the quinoa:
- 1 cup quinoa, rinsed
- 2 cups water
- 1/2 tsp salt
Instructions
- Preheat your oven to 400°F (200°C). This ensures everything cooks evenly.
- Place the salmon fillets on a baking sheet. Drizzle with olive oil and season with salt, pepper, and garlic powder. Tip: Let the salmon sit at room temperature for 10 minutes before cooking for even doneness.
- In a separate bowl, toss the asparagus with olive oil, salt, and pepper. Spread them out on the same baking sheet as the salmon.
- Roast in the preheated oven for 12-15 minutes, or until the salmon flakes easily with a fork and the asparagus is tender. Tip: Don’t overcrowd the baking sheet to ensure everything roasts instead of steams.
- While the salmon and asparagus are roasting, cook the quinoa. Bring the quinoa, water, and salt to a boil in a medium saucepan. Reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed. Tip: Fluff the quinoa with a fork after cooking to prevent it from becoming mushy.
- Remove the salmon and asparagus from the oven. Let the salmon rest for 2 minutes before serving.
Best part? The salmon is perfectly flaky, the asparagus has a slight crunch, and the quinoa adds a nutty texture. Serve it all together for a colorful, nutrient-packed plate that’s as pleasing to the eye as it is to the palate.
Greek Yogurt with Nuts and Honey
Zesty mornings call for something refreshing yet satisfying, and this Greek Yogurt with Nuts and Honey is just the ticket. You’ll love how the creamy yogurt pairs with the crunch of nuts and the sweet drizzle of honey.
Ingredients
- For the yogurt:
- 1 cup Greek yogurt
- For the topping:
- 2 tbsp mixed nuts (almonds, walnuts, pecans), chopped
- 1 tbsp honey
Instructions
- Scoop 1 cup of Greek yogurt into a bowl.
- Chop 2 tbsp of mixed nuts into small pieces for easy sprinkling.
- Drizzle 1 tbsp of honey over the yogurt. Tip: Warm the honey slightly for easier drizzling.
- Sprinkle the chopped nuts evenly over the yogurt and honey. Tip: Toast the nuts beforehand for extra flavor.
- Serve immediately. Tip: Add a pinch of cinnamon for a warm spice note.
Bright and creamy with a delightful crunch, this dish is a perfect balance of textures and flavors. Try serving it in a hollowed-out half of a cantaloupe for a fun, edible bowl.
Lean Beef Stir-Fry with Broccoli
Feeling like you need a quick, healthy meal that doesn’t skimp on flavor? This lean beef stir-fry with broccoli is your go-to for a nutritious dinner that’s ready in no time.
Ingredients
- For the stir-fry:
- 1 lb lean beef, thinly sliced
- 2 cups broccoli florets
- 1 tbsp vegetable oil
- For the sauce:
- 2 tbsp soy sauce
- 1 tbsp honey
- 1 tsp ginger, minced
- 1 garlic clove, minced
Instructions
- Heat the vegetable oil in a large skillet over medium-high heat until shimmering, about 1 minute.
- Add the thinly sliced beef to the skillet. Cook for 2-3 minutes per side until browned. Tip: Don’t overcrowd the pan to ensure even cooking.
- Remove the beef from the skillet and set aside on a plate.
- In the same skillet, add the broccoli florets. Stir-fry for 3-4 minutes until bright green and slightly tender. Tip: A splash of water can help steam the broccoli if it’s too dry.
- While the broccoli cooks, whisk together the soy sauce, honey, ginger, and garlic in a small bowl.
- Return the beef to the skillet with the broccoli. Pour the sauce over the top and stir to combine. Cook for another 1-2 minutes until everything is heated through and coated in the sauce. Tip: Taste and adjust the sauce ingredients if needed before adding to the skillet.
Best served hot, this stir-fry boasts tender beef and crisp broccoli coated in a sweet and savory sauce. Try it over a bed of rice or noodles for a more filling meal.
Protein-Packed Oatmeal
Feeling like your mornings need a little more oomph? You’re not alone. This protein-packed oatmeal is your ticket to a satisfying, energy-boosting breakfast that keeps you full till lunch.
Ingredients
- For the oatmeal:
- 1 cup rolled oats
- 2 cups water
- 1 cup milk (any kind)
- 1 scoop vanilla protein powder
- For topping:
- 1 tbsp almond butter
- 1/2 banana, sliced
- 1 tbsp chia seeds
Instructions
- In a medium saucepan, combine the rolled oats and water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low and simmer for 5 minutes, stirring occasionally to prevent sticking.
- Tip: For creamier oatmeal, stir in the milk right after reducing the heat.
- Remove the saucepan from the heat and stir in the vanilla protein powder until fully dissolved.
- Tip: If the mixture is too thick, add a splash more milk to reach your desired consistency.
- Pour the oatmeal into a bowl and top with almond butter, banana slices, and chia seeds.
- Tip: For extra crunch, sprinkle some granola on top before serving.
Kind of amazing how something so simple can taste so good, right? The oatmeal is creamy with a hint of vanilla, while the toppings add a nice contrast in textures. Try drizzling a little honey over the top for a touch of sweetness.
Egg White and Veggie Scramble
Ready to whip up a quick, healthy breakfast that’ll keep you full until lunch? This egg white and veggie scramble is packed with protein and nutrients, and it’s super easy to make.
Ingredients
- For the scramble:
- 1 cup egg whites
- 1/2 cup diced bell peppers
- 1/2 cup diced onions
- 1/2 cup chopped spinach
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Heat 1 tbsp olive oil in a non-stick skillet over medium heat (350°F).
- Add 1/2 cup diced onions and 1/2 cup diced bell peppers to the skillet. Cook for 3-4 minutes, until they start to soften.
- Tip: Stir occasionally to prevent burning and ensure even cooking.
- Add 1/2 cup chopped spinach to the skillet. Cook for another 2 minutes, until the spinach is wilted.
- Tip: If the skillet seems dry, add a splash of water to help the spinach wilt.
- Pour 1 cup egg whites into the skillet. Let them sit for 30 seconds to start setting.
- Gently stir the mixture, folding the egg whites over the veggies, until the eggs are fully cooked, about 2-3 minutes.
- Tip: For fluffier eggs, avoid over-stirring; let them set slightly between folds.
- Season with salt and pepper to taste, then remove from heat.
Ultra-light and fluffy, this scramble has a fresh, vibrant flavor from the veggies. Try serving it on a whole wheat toast or wrapped in a tortilla for a hearty breakfast burrito.
Lentil Soup with Whole Grain Bread
Just imagine coming home to a bowl of warm, hearty lentil soup paired with crusty whole grain bread. It’s the kind of meal that feels like a hug on a chilly evening, and luckily, it’s easier to make than you might think.
Ingredients
- For the soup:
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 cup dried lentils, rinsed
- 4 cups vegetable broth
- 1 tsp cumin
- 1/2 tsp salt
- 1/4 tsp black pepper
- For serving:
- 4 slices whole grain bread
Instructions
- Heat 1 tbsp olive oil in a large pot over medium heat.
- Add the diced onion, carrots, and celery. Cook for 5 minutes, stirring occasionally, until the vegetables start to soften.
- Stir in the minced garlic and cook for 1 more minute, until fragrant.
- Add the rinsed lentils, vegetable broth, cumin, salt, and black pepper to the pot. Bring to a boil.
- Reduce heat to low, cover, and simmer for 25 minutes, or until the lentils are tender. Tip: Stir occasionally to prevent sticking.
- While the soup simmers, toast the whole grain bread until golden and crispy. Tip: Brush the bread with a little olive oil before toasting for extra flavor.
- Once the lentils are tender, taste the soup and adjust seasoning if necessary. Tip: For a smoother texture, blend half of the soup with an immersion blender.
- Serve the hot lentil soup with the toasted whole grain bread on the side.
Comforting and nutritious, this lentil soup has a rich, earthy flavor that pairs perfectly with the crunch of whole grain bread. Try topping the soup with a drizzle of olive oil or a sprinkle of fresh herbs for an extra touch of elegance.
Tuna Salad with Mixed Greens
Vibrant and refreshing, this tuna salad with mixed greens is your go-to for a quick, nutritious meal. You’ll love how the flavors come together in just a few simple steps.
Ingredients
- For the salad:
- 2 cups mixed greens
- 1 can (5 oz) tuna in water, drained
- 1/4 cup cherry tomatoes, halved
- 1/4 cucumber, sliced
- For the dressing:
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- In a large bowl, combine the mixed greens, tuna, cherry tomatoes, and cucumber.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper until well blended. Tip: For a smoother dressing, you can shake all the ingredients in a jar with a tight lid.
- Pour the dressing over the salad and toss gently to coat all the ingredients evenly. Tip: Use your hands or salad tongs for a more even distribution.
- Serve immediately for the best texture and flavor. Tip: For an extra crunch, sprinkle some toasted almonds or seeds on top before serving.
Mouthwatering and light, this tuna salad is perfect for a summer lunch or a quick dinner. The crispness of the greens paired with the tender tuna makes every bite satisfying. Try serving it in a wrap or over a slice of toasted whole-grain bread for a delightful twist.
Grilled Shrimp with Zucchini Noodles
Unbelievably easy and packed with flavor, this grilled shrimp with zucchini noodles is your ticket to a light, satisfying meal. You’ll love how the smoky shrimp pairs with the fresh, crisp noodles.
Ingredients
- For the shrimp:
- 1 lb large shrimp, peeled and deveined
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- For the zucchini noodles:
- 4 medium zucchinis, spiralized
- 1 tbsp olive oil
- 1/2 tsp salt
- For the garnish:
- 1/4 cup chopped fresh parsley
- 1 lemon, cut into wedges
Instructions
- Preheat your grill to medium-high heat, about 400°F.
- In a bowl, toss the shrimp with 2 tbsp olive oil, garlic powder, salt, and black pepper until evenly coated.
- Grill the shrimp for 2-3 minutes per side, until they turn pink and slightly charred. Tip: Don’t overcrowd the grill to ensure even cooking.
- While the shrimp cooks, heat 1 tbsp olive oil in a large skillet over medium heat.
- Add the zucchini noodles and 1/2 tsp salt to the skillet. Sauté for 2-3 minutes, just until they soften slightly. Tip: Keep them al dente for the best texture.
- Divide the zucchini noodles between plates, top with the grilled shrimp, and garnish with chopped parsley and lemon wedges. Tip: A squeeze of lemon right before eating brightens up the whole dish.
Ready in under 15 minutes, this dish offers a delightful contrast between the tender shrimp and the crunchy zucchini noodles. Serve it with a side of crusty bread to soak up any delicious juices.
Cottage Cheese with Pineapple
Oh, you’re going to love this simple yet satisfying combo. Cottage cheese with pineapple is a classic that’s both refreshing and easy to whip up any time.
Ingredients
- For the dish:
- 1 cup cottage cheese
- 1/2 cup diced pineapple (fresh or canned)
- 1 tbsp honey (optional)
- 1/4 tsp cinnamon (optional)
Instructions
- Measure out 1 cup of cottage cheese and place it in a serving bowl.
- Add 1/2 cup of diced pineapple on top of the cottage cheese. Tip: If using canned pineapple, drain it well to avoid extra moisture.
- Drizzle 1 tbsp of honey over the top if you like it sweeter. Tip: Warm the honey slightly for easier drizzling.
- Sprinkle 1/4 tsp of cinnamon over the dish for a little spice. Tip: Freshly ground cinnamon adds a more vibrant flavor.
- Gently mix everything together right before serving to keep the textures distinct.
You’ll find the creamy cottage cheese pairs perfectly with the juicy, tangy pineapple. Try serving it in a hollowed-out pineapple half for a fun, tropical presentation.
Chicken and Brown Rice Bowl
Craving something hearty yet healthy? You’re in luck because this Chicken and Brown Rice Bowl is packed with flavor and nutrients, making it the perfect meal to power through your day.
Ingredients
- For the rice:
- 1 cup brown rice
- 2 cups water
- For the chicken:
- 1 lb chicken breast, diced
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt to taste
- For the veggies:
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 tbsp olive oil
Instructions
- Rinse the brown rice under cold water until the water runs clear.
- In a medium pot, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.
- Once boiling, reduce the heat to low, cover, and simmer for 45 minutes. Tip: Don’t peek! Keeping the lid on ensures the rice cooks evenly.
- While the rice cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat.
- Add the diced chicken to the skillet. Season with garlic powder, paprika, and salt.
- Cook the chicken for 6-7 minutes, stirring occasionally, until it’s no longer pink inside. Tip: Use a meat thermometer to ensure the chicken reaches 165°F.
- Remove the chicken from the skillet and set aside.
- In the same skillet, heat another tbsp of olive oil. Add the broccoli and bell pepper.
- Sauté the veggies for 5 minutes until they’re tender but still crisp. Tip: For extra flavor, add a splash of soy sauce or lemon juice.
- Fluff the cooked rice with a fork and divide it into bowls.
- Top the rice with the cooked chicken and sautéed veggies.
Unbelievably simple, right? The combination of tender chicken, fluffy brown rice, and crisp veggies creates a satisfying texture contrast. Serve it with a drizzle of your favorite sauce or a sprinkle of sesame seeds for an extra touch.
Almond Butter and Apple Slices
Kickstart your day with a snack that’s both crunchy and creamy. Almond butter and apple slices are your go-to for a quick, healthy treat that feels indulgent.
Ingredients
- For the snack:
- 1 medium apple, any variety
- 2 tablespoons almond butter
Instructions
- Wash the apple under cold running water to remove any dirt or wax.
- Using a sharp knife, slice the apple into 1/4-inch thick pieces. Remove the core if desired.
- Spread 1/2 tablespoon of almond butter on each apple slice. For easier spreading, let the almond butter sit at room temperature for 5 minutes if it’s too thick.
- Arrange the almond butter-covered apple slices on a plate. Serve immediately to prevent the apples from browning.
Ready to enjoy? The crispness of the apple pairs perfectly with the smooth almond butter, creating a delightful contrast. Try drizzling a little honey on top for extra sweetness or sprinkling cinnamon for a warm spice note.
Baked Cod with Brussels Sprouts
Got a hankering for something light yet satisfying? This baked cod with Brussels sprouts is your go-to for a fuss-free, nutritious meal that doesn’t skimp on flavor.
Ingredients
- For the cod:
- 4 cod fillets (6 oz each)
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- For the Brussels sprouts:
- 1 lb Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.
- In a bowl, toss the Brussels sprouts with 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper until evenly coated. Spread them out on one half of the baking sheet.
- Place the cod fillets on the other half of the baking sheet. Drizzle with 2 tbsp olive oil, then sprinkle evenly with 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and 1/4 tsp black pepper.
- Bake in the preheated oven for 15-20 minutes, or until the cod flakes easily with a fork and the Brussels sprouts are tender and slightly caramelized.
- Tip: For extra crispy Brussels sprouts, give them a head start by roasting for 5 minutes before adding the cod to the sheet.
- Tip: Don’t overcrowd the baking sheet to ensure everything cooks evenly and gets that perfect roast.
- Tip: Check the cod at the 15-minute mark to avoid overcooking—it should be opaque and flaky.
Perfectly flaky cod meets caramelized Brussels sprouts in this dish, offering a delightful contrast in textures. Serve it over a bed of quinoa or with a squeeze of lemon for an extra zing.
Peanut Butter Protein Balls
Alright, you’re about to make some no-bake peanut butter protein balls that are as easy to whip up as they are delicious. Perfect for a quick snack or a post-workout boost, these little guys are packed with flavor and energy.
Ingredients
- For the base:
- 1 cup creamy peanut butter
- 1/2 cup honey
- 1 tsp vanilla extract
- For the dry mix:
- 1 cup old-fashioned oats
- 1/2 cup protein powder (vanilla or chocolate)
- 1/4 cup ground flaxseed
- For coating (optional):
- 1/4 cup mini chocolate chips
- 1/4 cup shredded coconut
Instructions
- In a large bowl, mix the peanut butter, honey, and vanilla extract until smooth.
- Add the oats, protein powder, and ground flaxseed to the wet ingredients. Stir until everything is well combined.
- If the mixture feels too sticky, chill it in the fridge for 10 minutes to make it easier to handle.
- Using your hands, roll the mixture into 1-inch balls. Tip: Wet your hands slightly to prevent sticking.
- If desired, roll the balls in mini chocolate chips or shredded coconut for extra flavor and texture.
- Place the balls on a baking sheet lined with parchment paper and chill in the fridge for at least 30 minutes to set.
Ultimate snack alert! These peanut butter protein balls are chewy, slightly sweet, and packed with a protein punch. Try drizzling them with melted chocolate or serving them with a side of fruit for an extra treat.
Vegetable and Chickpea Curry
Sometimes, you just need a hearty, flavorful dish that comes together without a fuss. This Vegetable and Chickpea Curry is your go-to for a satisfying meal that’s packed with nutrients and bold spices.
Ingredients
- For the curry base:
- 1 tbsp olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tbsp ginger, grated
- For the spices:
- 1 tbsp curry powder
- 1 tsp turmeric
- 1/2 tsp cumin
- For the vegetables and chickpeas:
- 1 cup carrots, sliced
- 1 cup potatoes, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 cup vegetable broth
- For finishing:
- 1/2 cup coconut milk
- Salt to taste
- Fresh cilantro, chopped (for garnish)
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the onion, garlic, and ginger. Sauté for about 3 minutes, until the onion is translucent. Tip: Stir frequently to prevent burning.
- Stir in the curry powder, turmeric, and cumin. Cook for 1 minute to toast the spices. Tip: This step unlocks the spices’ flavors.
- Add the carrots and potatoes. Cook for 5 minutes, stirring occasionally.
- Pour in the chickpeas, diced tomatoes, and vegetable broth. Bring to a boil.
- Reduce heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender. Tip: Check the potatoes with a fork for doneness.
- Stir in the coconut milk and salt. Simmer for another 5 minutes.
- Garnish with fresh cilantro before serving.
Makes this curry a standout with its creamy texture and rich, spicy flavors. Serve it over rice or with naan bread for a complete meal that’s sure to impress.
Conclusion
Just like that, you’ve got 20 powerhouse recipes to fuel your muscle growth and keep your energy high! We hope you’re excited to try these dishes and find your new favorites. Don’t forget to leave a comment sharing which recipe you loved the most and pin this article on Pinterest to help others discover these energizing meals. Happy cooking and here’s to your health and strength!
