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20 Tasty Bodybuilding Recipes That You’ll Never Get Sick Of

Nobody pays quite as much attention to what they eat as a bodybuilder.

The calories have to be right and macros have to be balanced, and we can’t forget about the micros, either.

Then there are the various diet philosophies that contend for the pole position — intermittent fasting, carb cycling, ketogenic, and flexible dieting, to name a few.

Well, regardless of your preferences, these bodybuilding recipes will have you covered.

You’ll find a little bit of everything here to help make your meal prepping a success, from high-calorie and high-carb to low-carb and low-carb, fast and easy to more involved (and rewarding!).

Oh and there’s plenty of protein too, of course!

Enjoy!

Protein Flax Waffles

Serves 1

You don’t need to eat a bowl of cottage cheese in order to fit it into your meal plan. Not everyone finds cottage cheese to be enjoyable by the spoonful, and you don’t have to.

In this protein waffle recipe, it’s the secret ingredient to make the final result rich and moist. Even though cottage cheese is nutritious too, it helps make the blend of protein powder, oats, and egg whites taste indulgent.

Nutrition Facts (Per Serving)

510

Calories

64 g

Protein

39 g

Carbs

8 g

Fat

Ingredients

1/2 cup cottage cheese

1 scoop WHEY+ vanilla protein isolate

1 tsp. vanilla extract

1/2 cup rolled oats

3/4 cup egg whites

1 Tbsp. ground flaxseeds

Get the Recipe

Maple Roasted Red Lentil Granola

Serves 8

Granola can be a great go-to for a nutritious breakfast or lunch with yogurt, but it tends to have only a few grams of protein per serving. To boost it a little more, use lentils as the base instead of oats.

Once they’re par-cooked in boiling water, red lentils can be baked like granola to get a crispy, flaky texture. They have a naturally nutty flavor that goes well with almonds and coconut.

Nutrition Facts (Per Serving)

273

Calories

11 g

Protein

37 g

Carbs

10 g

Fat

Ingredients

1 1/2 cups red lentils, rinsed

1/2 cup pure maple syrup

1 tsp. cinnamon

1 tsp. vanilla

2 Tbsp. extra virgin olive oil

1/2 cup roasted whole almonds

1/2 cup toasted coconut

Get the Recipe

Sausage, Apple & Thyme Breakfast Pizza

Serves 4

When it comes with a ton of grease and is overloaded with cheese, pizza isn’t the best for a bodybuilding meal plan. Make it at home, and you can still enjoy this guilty pleasure without feeling bad about every bite – or regretting it later when you see slowed-down fitness performance.

This hearty pizza has chicken sausage, eggs, and even an apple as toppings to make it a well-balanced recipe. To really nail the nutrition, use a whole-wheat pizza dough to get complex carbs.

Nutrition Facts (Per Serving)

502

Calories

34 g

Protein

57 g

Carbs

14 g

Fat

Ingredients

1 lb. whole-wheat pizza dough

1 cup (4 oz.) shredded part-skim mozzarella

1/2 cup (2 oz.) shredded smoked gouda

1 chicken apple sausage link, cooked and thinly sliced

1 gala apple, thinly sliced

1 small yellow onion, thinly sliced

3/4 tsp. salt, divided

3 large eggs

4 egg whites

1/4 tsp. freshly ground black pepper

1 tsp. chopped fresh thyme

1 1/2 tsp. low-fat mayonnaise

1 tsp. Dijon mustard

Get the Recipe

Slow Cooker Mango Chicken & Sweet Potato Bowls

Serves 4

If you love chicken and sweet potatoes, luckily you can build countless bodybuilding meals from this simple superfood combo. They’re great when roasted, or take it to the next level by using a Crock Pot to infuse tropical flavors.

This recipe couldn’t be easier to make. Whisk together the sauce inside the slow cooker, put in the sweet potato wedges, and add the chicken after seasoning.

When it’s almost done and the sauce has thickened, dice up fresh mango to serve, and even toast coconut flakes if you want a special garnish.

Nutrition Facts (Per Serving)

418

Calories

30 g

Protein

60 g

Carbs

7 g

Fat

Ingredients

1/2 cup + 1 Tbsp. orange mango juice, divided

1/4 cup light coconut milk

1 Tbsp. fresh ginger, minced

1 tsp. minced habanero (or more to taste)

1/2 Tbsp. minced garlic

1/2 Tbsp. coconut aminos

1/4 tsp. sea salt

2 medium sweet potatoes, peeled and chopped

1 lb. boneless skinless chicken breast

2 tsp. curry powder

Freshly ground black pepper to taste

2 tsp. tapioca starch

1 1/2 Tbsp. unsweetened coconut flakes

1 large mango, cubed

Handful of fresh cilantro, for garnish

Chopped chives, for garnish

Get the Recipe

Protein-Packed Chili Dogs

Serves 3

Hot dogs might seem like junk food, but if you top them with a lean chili, you can add a ton of protein. Eat just two of these turkey dogs, and that’s over 50 grams of protein per serving.

Remember these chili dogs when you’re almost out of patience counting down the days to your next cheat meal. When you start learning how to build nutrient-dense recipes like this, you can develop a meal plan that doesn’t cut out your favorite foods.

Nutrition Facts (Per Serving)

531

Calories

55 g

Protein

44 g

Carbs

15 g

Fat

Ingredients

Chili:

1 lb. lean ground turkey breast

1 can (8 oz.) no-salt-added tomato sauce

2 tsp. chili powder

1 tsp. garlic powder

1 tsp. ground cumin

1 tsp. freshly ground black pepper

1 tsp. crushed red pepper

1/2 tsp. salt

Pinch of cinnamon

 

Hot Dogs:

6 low-fat turkey hot dogs

6 light hot dog rolls

Get the Recipe

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Maple-Glazed Vanilla Protein Donuts

Serves 4

Need a break from smoothies? Try these protein donuts, which can be enjoyed with fresh fruit. And for even more protein, make a glaze out of whey protein powder too.

Mix together a couple tablespoons of cream cheese with vanilla whey – about a quarter of a scoop – and add milk until it reaches the right consistency. Sweeten with maple syrup or stevia.

Nutrition Facts (Per Serving)

154

Calories

17 g

Protein

11 g

Carbs

5 g

Fat

Ingredients

Donuts:

2 scoops WHEY+ vanilla protein isolate

1 Tbsp. coconut flour

1/2 tsp. baking powder

Dash of nutmeg

1/3 cup unsweetened applesauce

 

Glaze:

4 tsp. pure maple syrup

4 tsp. coconut oil, melted

Get the Recipe

Farro Bowl with Turmeric Chickpeas

Serves 2

Whole grains and legumes are a great combo for nutrition any time of day, and this vegan breakfast bowl is a delicious way to fill up on them.

Not only does it have over 20 grams of plant-based protein from the chickpeas and farro, but there’s a lot of complex carbs and fiber too. And if you want to lower the fat, just leave out the avocado and add a handful of slivered almonds instead.

Nutrition Facts (Per Serving)

533

Calories

22 g

Protein

73 g

Carbs

20 g

Fat

Ingredients

1/3 cup raw sunflower seeds, soaked

Zest and juice of 1 lemon

1/2 tsp. Dijon mustard

4 scallions, white and green parts sliced, separated

1 1/2 cups cooked farro (about 1/2 cup dry)

2 cans (15 oz. each) chickpeas

1/2–1 tsp. ground turmeric

Sesame seeds (optional)

1/2 avocado, diced

Pickled jalapenos

Salt and freshly ground black pepper to taste

Get the Recipe

Mini Spinach & Mushroom Quiche

Serves 6

Quiche can be a tasty way to enjoy eggs, but often there’s more fat than protein because of cream or another high-fat dairy product.

These mini quiches have an equal amount, even with a standard pie crust. To make it even leaner, make a base from shredded sweet potatoes instead, or forget it altogether to make crustless quiche.

Nutrition Facts (Per Serving)

243

Calories

12 g

Protein

22 g

Carbs

12 g

Fat

Ingredients

3 large eggs

1 egg whites

1/4 cup fat-free sour cream

4 Tbsp. chopped sweet onion

4 white mushrooms, minced

2 slices turkey bacon, chopped

12 leaves baby spinach, chopped

1 cup (4 oz.) shredded nonfat mozzarella cheese

1 pie crust dough

Salt and freshly ground black pepper to taste

Get the Recipe

Pancake Sausage Muffins

Serves 18

Skip the usual morning muffin, and make these for breakfast instead. There’s still eggs, butter, and whole-wheat flour – but with an upgrade of turkey sausage.

When your morning protein shake isn’t enough to fill you up, grab one of these pancake muffins from the freezer, reheat in the toaster oven, and serve with maple syrup.

Nutrition Facts (Per Serving)

98

Calories

3 g

Protein

12 g

Carbs

4 g

Fat

Ingredients

2 cups whole-wheat flour

1 tsp. baking powder

1/2 tsp. sea salt

1 1/2 cups buttermilk (or milk)

2 large eggs

1/3 cup butter, melted

1/2 lb. 90% lean turkey sausage, cooked

Get the Recipe

Shredded Chicken Salad with Asian Ginger Sauce

Serves 2

Cooked shredded chicken breast is one of the best bodybuilding foods you can keep on hand for quick meals. It’s easy to prepare in a slow cooker with chicken broth or water, as well as seasonings like salt and pepper or your favorite spice blend.

From there, the sky’s the limit on how you use the lean protein. Shredded chicken breast can be stored in the freezer for at least three months.

Nutrition Facts (Per Serving)

234

Calories

37 g

Protein

9 g

Carbs

7 g

Fat

Ingredients

3 Tbsp. chicken broth

1 Tbsp. tamari

4 tsp. freshly grated ginger

2 tsp. freshly squeezed lime juice

1 small red chili pepper, deseeded and diced

8 oz. shredded chicken breast

2 cups thinly sliced Napa cabbage

1 cup daikon radish, sliced into matchsticks

1 green onion, thinly sliced

Get the Recipe

Cheesy Beef Pasta

Serves 8

Paying attention to nutrition doesn’t mean giving up the foods you crave. When you want some beef and cheddar pasta, think outside the box.

Make it from whole food ingredients, and you can decide exactly what stays in it and what’s left out, including preservatives and salt. Get flavor instead from real onions, garlic, and zucchini – plus enough cheese to satisfy everyone at the table, kids included.

Nutrition Facts (Per Serving)

507

Calories

26 g

Protein

81 g

Carbs

9 g

Fat

Ingredients

1/2 lb. ground beef

1 onion, diced (about 1 cup)

2 cloves garlic, minced

1 small zucchini, chopped (or 1 1/2 cups broccoli)

1 jar (24 oz.) marinara

1/2 tsp. dried basil

1/2 tsp. dried oregano

1/4 tsp. hot red pepper flakes (optional)

12 oz. rotini pasta

1/2 cup (about 2 oz.) shredded cheddar

1 1/2 cups (about 6 oz.) shredded mozzarella

Get the Recipe

Pressure Cooker Whole Roast Chicken

Serves

If there’s one staple bodybuilding recipe to nail for meal prep, this is it. Roasting a whole chicken will work with any seasoning, like adobo, Moroccan, or spicy Cajun. And you can do it in a number of ways too, including in the oven, a Crock Pot, or even a pressure cooker.

Since the pressure cooker speeds up the process, it takes under an hour. Then serve with an easy side like roasted vegetables or brown rice and beans. Leftover meat can be used for a whole other meal, like chicken burritos or casserole.

Nutrition Facts (Per Serving)

421

Calories

35 g

Protein

0 g

Carbs

31 g

Fat

Ingredients

4 lbs. whole chicken

1 Tbsp. coconut oil

Salt and freshly ground black pepper to taste

Lemon pepper seasoning

Get the Recipe

Blackened Chicken Quinoa Salad

Serves 4

Salads don’t have to be light. Add sliced chicken breast and quinoa to all those fresh farmers’ market ingredients, and you’ll have a filling meal that’s loaded with nutrition.

Quinoa is awesome for a muscle-fueling meal plan no matter how you eat it: in a salad, as a side dish, or even mixed into veggie burgers. It’s awesome because, unlike most plant-based proteins, quinoa is a complete source of the amino acids your body needs, and it supports muscle repair with iron too.

Nutrition Facts (Per Serving)

773

Calories

37 g

Protein

77 g

Carbs

37 g

Fat

Ingredients

2 cups quinoa

1 jalapeno

3 cups baby spinach

4 scallions, trimmed

1 cup fresh cilantro

1/2 cup fresh mint

2 boneless skinless chicken breasts (about 12 oz. each)

1 rounded tsp. ground allspice

1 rounded tsp. smoked paprika

3 Tbsp. extra-virgin olive oil

2 bell peppers, deseeded and sliced into 8 strips

1 large mango, cut into chunks

Juice of 2 limes

2 Tbsp. extra-virgin olive oil

1 avocado

1/3 cup crumbled feta

1 cup watercress

2 Tbsp. plain yogurt

Salt and freshly ground black pepper to taste

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Spicy Salmon Sushi Bowl

Serves 1

Deconstruct sushi, and you won’t have to worry about learning the intricate process of rolling it by hand. So you can enjoy the flavors without stressing out in the kitchen, or paying a lot at the local sushi place, simply put everything you like in a bowl.

This can be made with short-grain brown rice, or go for quinoa since it doesn’t have to stick together. Once your grain of choice has been cooked, all you need to do is slice up the salmon and an avocado, and layer it on top of the grains before grabbing some chopsticks or a fork.

Nutrition Facts (Per Serving)

307

Calories

28 g

Protein

19 g

Carbs

13 g

Fat

Ingredients

4 oz. salmon sashimi, cut into slices

1 tsp. Sriracha chili sauce

1 tsp. low-sodium soy sauce

1/4 avocado, thinly sliced

1/3 cup cooked quinoa

1/2 tsp. Furikake seasoning

Chopped chives, for garnish

1 sheet nori, broken into pieces

Get the Recipe

Cajun Chickpea Fritters

Serves 4

Making a bodybuilding menu that’s vegan is challenging, but not impossible. This side dish or light entrée is full of flavor, like falafel meets Cajun fritters.

And there’s no shortage of nutrients either with zucchini, tahini, and a side of spinach. Serve with creamy cashew sauce or lemon parsley vinaigrette, and for a larger meal, add a side of dirty rice and beans.

Nutrition Facts (Per Serving)

266

Calories

13 g

Protein

41 g

Carbs

7 g

Fat

Ingredients

1 Tbsp. lemon juice

1 Tbsp. tahini

1 cup chopped onions

3 handfuls fresh spinach

1 Tbsp. nutritional yeast

2 cloves garlic, minced

1/2 Tbsp. extra-virgin olive oil

1 tsp. Cajun spice blend

1 can (15 oz.) chickpeas, drained

1 zucchini, shredded

4 sun-dried tomatoes, chopped

Sea salt and freshly ground black pepper to taste

Dashes of hot sauce

1/2 cup chickpea flour

1 tsp. avocado oil

1 clove garlic, minced

Get the Recipe

Skillet Fish Fillet with Tomatoes, White Wine & Capers

Serves 2

Making a date-worthy dinner doesn’t have to be unhealthy or time-consuming. This fish for two is impressive and nutritious, yet takes just 10 minutes to prepare in a hot skillet. And this method can work with a wide variety of fish, so pick up whatever is on sale, and enjoy it with marinara, white wine, and capers.

Nutrition Facts (Per Serving)

271

Calories

43 g

Protein

7 g

Carbs

5 g

Fat

Ingredients

2 tsp. whipped butter (or 1 1/2 tsp. unsalted butter)

2 cloves crushed garlic

1/4 cup white wine

Juice of 1/2 lemon

1/2 cup marinara sauce

2 halibut filets (about 6 oz. each)

2 tsp. capers

Pinch of salt

Freshly ground black pepper to taste

Get the Recipe

Sloppy Joe Lettuce Wraps

Serves 6

This easy bodybuilding recipe plays off an old favorite. But instead of heating up the contents of a can and spooning them between a bun or soon-to-be-soggy sandwich bread, these sloppy joes use ground turkey and lettuce.

What makes it satisfying is the hearty turkey filling which has tons of flavor from apple cider vinegar, Worcestershire sauce, chili powder, and dry mustard.

Nutrition Facts (Per Serving)

265

Calories

22 g

Protein

13 g

Carbs

15 g

Fat

Ingredients

1 Tbsp. extra-virgin olive oil

1 small red onion, chopped (about 1 cup)

1 celery stalk, chopped

1/4 tsp. garlic powder

Salt and freshly ground black pepper to taste

1 lb. 93% lean ground turkey

1 can (6 oz.) tomato paste

1 cup chicken broth

1 Tbsp. apple cider vinegar

2 Tbsp. brown sugar

3 Tbsp. Worcestershire sauce

2 1/2 tsp. chili powder

1 tsp. dry mustard

6 large lettuce leaves

4 oz. shredded cheddar

Get the Recipe

Shrimp Burger

Serves 1

Sometimes you know you need a lean protein, but what you’re really craving is a bite of a juicy burger. Rather than going for a ground meat like chicken or turkey, make your own burger patties from whole shrimp.

You just need a food processor to blitz everything together, including onion, bell pepper, and a seasoning blend like Old Bay. You’ll end up with a burger that’s all protein and a trace of fat.

Nutrition Facts (Per Serving)

334

Calories

37 g

Protein

30 g

Carbs

6 g

Fat

Ingredients

5 oz. raw shrimp, peeled and deveined

Handful of fresh parsley

Seasonings to taste

1/4 cup diced onion and bell pepper

1 oz. goat cheese (or mozzarella)

 

2 slices sprouted whole-wheat bread

Lettuce

Get the Recipe

Tuna Stuffed Tomatoes

Serves 8

These creative stuffed tomatoes are a tasty way to enjoy tuna salad. And they’re great to serve when there’s a crowd because it’s easy to double or triple the recipe, quick to assemble, and already divided into individual portions to ensure everyone gets a taste.

You can also keep the tuna salad ready in the fridge for a few days and stuff it into tomatoes as needed for a light lunch or post-workout snack.

Nutrition Facts (Per Serving)

114

Calories

6 g

Protein

5 g

Carbs

8 g

Fat

Ingredients

8 Campari tomatoes

2 large eggs, hard-boiled and chopped

1 can (5 oz.) solid white meat tuna

Chopped fresh chives

1 Tbsp. capers

1 1/2 Tbsp. mayonnaise

Salt and freshly ground black pepper to taste

Get the Recipe

Oatmeal Pancakes with Tuna

Serves 1

Think you’ve seen every kind of protein pancakes before? These aren’t sweet with bananas and maple syrup. You won’t even need a scoop of whey protein powder.

Instead, open a can of tuna to make savory protein pancakes. You’ll still need oats and eggs, but instead of cinnamon and sugar there’s diced onion and mustard powder. Try topping them with Greek yogurt and tomatoes, or sour cream and fresh herbs.

Nutrition Facts (Per Serving)

410

Calories

43 g

Protein

30 g

Carbs

14 g

Fat

Ingredients

1 can (5 oz.) tuna packed in water

2 large eggs

4 Tbsp. rolled oats

1 large onion

1 tsp. mustard

Olive oil, for frying

Get the Recipe

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

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