Top 10 Protein-Packed Meals for Muscle Building

Introduction

Protein is one of those macronutrients that by far plays the most crucial role in the muscles growth and repair. If you lift weights or do any other kind of physical activity, micro tears occur in muscles tissues, which themselves have to be rebuilt to become denser or larger. Protein supplies the amino acids which are composing and structural unit for construction of muscle fibers. One should consume between 1.6 to 2.2 grams per kilogram of a body weight if they are trying to build muscles. Here, below, you will find the 10 best protein meals that are indispensable for muscle building, all of these meals containing at least 30 grams of protein and including both animal and plant proteins. 

1. Grass-Fed Beef Stir-Fry

Ingredients:

- 150g grass-fed ground beef

250 ml steamed mixed vegetables (broccoli, bell pepper and zucchini)

- 1 tablespoon coconut oil

- 1 teaspoon ginger, minced

- 1 clove garlic, minced

– 2 tablespoons of soy sauce or coconut amines

- Salt and pepper to taste

Instructions:

1. In a pan heat coconut oil in medium flame till hot, add ground beef and cook till beef turns browny.

2. After that, you need to put minced ginger and garlic, mixed vegetables, soy sauce or coconut amines.

3. Continue cooking another 5 to 7 minutes more, tossing occasionally, until vegetables are soft and then the beef is however you like it.

4. Before it is served hot, splutter and pour on salt and pepper and condiments.

Protein Content:

Approximately 35 grams

2.Tofu Scramble with Veggies

Ingredients:

- 200g firm tofu

½ mixed vegetables part spinach, tomatoes and bell peppers

- 1 tablespoon olive oil

- 1 clove garlic, minced

- 1 teaspoon turmeric

- Salt and pepper to taste

sauce); 1 tablespoon nutritional yeast (optional)

Instructions:

1. Crush the tofu into small and tiny pieces and put it aside.

2. Saute the olive oil and pour it into a heated pan; put minced garlic, tofu, and separated vegetables.

3. Stir and mix for 5–7 minutes further on a medium flame.

4. Add in turmeric, salt, pepper, if wanted, nutritional yeast and stir.

5. When the tofu is done, turn off heat and leave tofu in the pan seared for another 2-3 minutes until the tofu is hot through and golden brown.

Protein Content:

Approximately 30 grams

3.Chicken and Quinoa Bowl

Ingredients:

150g boneless skinless chicken breast

- 1 cup cooked quinoa

1/2 cup roasted vegetables including broccoli, bell pepper, zucchini.

- 1 tablespoon olive oil

1 teaspoon dried herbs of your choice (I chose thyme, rosemary, or oregano)

- Salt and pepper to taste

Instructions:

1. Put the oven on medium high heat or 425 degrees F, or 220 degrees C.

2. Then be sure to combine the dollops of roasted vegetables with the chicken breast and the olive oil in the baking dish and sprinkle the preferred dried herbs, salt, pepper.

3. Cook for 25-30 minutes, or until done – chicken and different kinds of vegetables that you may key on.

4. Add the roasted chicken and the vegetables over the quinoa and spoon out the cooked quinoa into bowls.

Protein Content:

Approximately 40 grams

4.Lentil and Vegetable Stew

Ingredients:

- 1 cup lentils

1 cup mixed vegetables finely chopped carrots, celery, and onions.

- 4 cups vegetable broth

- 1 teaspoon dried thyme

- Salt and pepper to taste

- 2 tablespoons olive oil

Instructions:

1. Wash the lentils and keep aside In case of black lentils or green lentils they are known as sabut moong and rai moong respectively.

2. In a large pot heat the olive oil over medium heat, cook the mixed vegetables until tender.

3. Add lentils, vegetable broth, dried thyme, salt and pepper and now, pour stuff in.

4. Get the lentils boiling then cover, then turn the heat right down and let the stew cook gently for 30-40 minutes until the lentils are soft and the stew is thickened.

Protein Content:

Approximately 28 grams

5.Turkey Lettuce Wraps

Ingredients:

- 200g ground turkey

1/2 cup mixed vegetables (bell pepper, onion, celery etc)

- 1 tablespoon olive oil

124.5 ml 2 tablespoons low sodium soy sauce (or liquid aminos)

- 1 teaspoon minced garlic

- 1 teaspoon grated ginger

1 tablespoon cornstarch and 2 tablespoon water

- 4 large lettuce leaves

Instructions:

1. In the same pan heat the olive oil to medium and add the ground turkey to it and cook it until brown on all sides.

2. Next, stir in the mixed vegetables and the soy sauce or liquid aminos and minced garlic and ginger and let simmer for about t5 to 7 minutes more.

3. Beat a few more seconds until the sauce thickens on the sauce and add the cornstarch and water mixture.

4. The turkey mixture is preferred to be served in the lettuce leaves.

Protein Content:

Approximately 40 grams

6.Sweet potato and grilled asparagus with salmon

Ingredients:

- 200g salmon fillet

- 1 medium sweet potato

- 1 cup asparagus spears

- 1 tablespoon olive oil

- Salt and pepper to taste

- Lemon wedges for serving

Instructions:

1. You have to just preheat your oven at 400 degrees Fahrenheit or 200 degrees Celsius.

2. Dip the sweet potato and asparagus into the olive oil mixture, then brush with the salt and pepper mixture and place on baking tray.

3. Sprinkle your salt and pepper on the salmon fillet and transfer it on another lined baking sheet.

4. Bake the salmon for 15 to 20 minutes (tender and sweet potato should be soft).

5. Place the salmon on a bed of sweet potato and accompany it with roasted asparagus; for int of supplement lemon wedges.

Protein Content:

Approximately 38 grams

7.Greek Yogurt Parfait

Ingredients:

- 2 cups plain Greek yogurt

1 cup of berries (strawberries, blueberry and raspberry)

- 1/2 cup granola

- 1 tablespoon honey

Instructions:

1. Pour a layer of the Greek yogurt you’ve topped with berries and granola to the top in a glass or jar.

2. Serve and eat straight away. Remove from the heat and drizzle with honey.

Protein Content:

Approximately 35 grams

8.Cottage Cheese, Banana, Peach And Pear Salad

Ingredients:

- 2 cups cottage cheese

1 cup mixed fruit (berries, pineapple, and kiwi).

- 1 tablespoon honey

Instructions:

1. In a bowl, combine the cottage cheese along with mixed fruits and finally pour honey.

Protein Content:

Approximately 35 grams

9.Egg and Avocado Salad

Ingredients:

- 4 hard-boiled eggs, chopped

- 1 ripe avocado, mashed

¼ cup Red onion finely chopped

2 tablespoons Olive oil mayonnaise

- 1 tablespoon Dijon mustard

- Salt and pepper to taste

Instructions:

1. Place the chopped hard boiled eggs, mashed avocado, red onion, olive oil mayonnaise and Dijon mustard all together into a bowl.

2. Add salt and black pepper to the taste and immediately serve.

Protein Content:

Approximately 30 grams

10.Protein-Packed Smoothie

Ingredients:

- 1 scoop whey protein powder

- 1 banana

1 cornstarch tablespoon (1 tsp. vanilla extract) 1 cup unsweetened almond milk

- 1 tablespoon peanut butter

- 1 tablespoon chia seeds

Non sugar fruit – ¼ cup mixed berries, fresh or frozen strawberries, Blueberries, Raspberries.

Instructions:

1. Blend all above ingredients in a blender and shake until they become like a milk shake.

2. Eat it right away, and you can have a wonderful protein meal while on the move!

Protein Content:

Approximately 35 grams

Conclusion

However, in order to gain and sustain muscle it is necessary to consume adequate amounts of protein during the day. The following article suggests ten meals that are high in protein and can be utilized in the building up of muscles and repair. It will be easier to balance protein requirements of the essential amino acids but also some other nutrients by a combination of animal and plant based sources of protein. Feel free to munch on these meals and snacks that will keep you energized for your workouts and help you pack on the muscle.