5 Quick, Easy Recipes for Bodybuilding: Eat and Build Muscle
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With so many different foods and nutrients to consider, it can be challenging to figure out exactly what bodybuilders need to be eating. 

If you’re a newbie or simply need some new ideas on how and what to eat, check out these 5 quick and easy recipes that will help you build muscle. 

1.    Chicken, vegetables, and brown rice

Chicken with brown rice and vegetables is a great and easy recipe to follow, making it a great choice for those just starting out. This simple meal is great for muscle growth as it contains plenty of protein from the chicken as well as the rice, which is rich in B-vitamins that are necessary for energy production.

Ingredients (1 serving): 

    Half a cup of brown rice, already cooked 

    1 fillet of low-fat chicken breast 

    One raw onion 

    1 cucumber or zucchini, with skin 

    Raw, chopped green onions, spring onions, or scallions (including greens and bulb) 

    Olive oil 

    Salt to taste 


    Season the chicken with salt and pepper. 

    Add some olive oil to a hot pan and heat it over a high flame. 

    Cook the chicken pieces until they reach a golden-brown color.

    Turn off the heat and set the chicken aside once it reaches a tender consistency. 

    Now use the same pan to sauté the vegetables (onion, zucchini, and spring onions). 

    For 3 to 4 minutes, stirring occasionally, cook the vegetables over low heat. 

    Add cooked brown rice and chicken when the vegetables are soft. 

2.    Omelet with Egg Whites

Bodybuilders swear by the humble egg white omelet, especially after a workout. This is because eggs are rich in protein, a nutrient that is vital to muscle growth. Egg yolks also contain high levels of saturated fat, and while this won’t have much effect on your muscles, it can have a detrimental effect on your heart. Since we want to build muscle and not clog our arteries, we want to avoid consuming the yolks. 

Instructions for a great muscle-building omelet (1 serving): 

   Simply beat up a couple of egg whites. 

    Mix in some vegetables. 

    Pour the whole thing into a skillet. 

    Add onions and peppers (optional). 

3.    Tuna and whole-grain toast

Tuna is another protein-rich food that is commonly eaten by bodybuilders, and a great source of an amino acid called tryptophan, which is used to produce serotonin, a chemical that is associated with feelings of calm and contentment. Whole-grain toast is a great addition to this meal as it provides plenty of carbohydrates, which are necessary for long-term energy production.

Instructions for 1 Serving: 

    Sandwich 100 g of tuna between two slices of whole-grain bread. 

    Also add lettuce, tomatoes, and any other vegetables you like. 

    Add a dash of mayonnaise and maybe some pepper for flavor.

    Heat it in your toaster sandwich maker for a delicious, filling meal or snack in no time flat. 

Pro-tip: Add some grated low-fat cheese inside; the cheese will melt and flavor the tuna. 

4.    Steak with Mixed Vegetables

Steak is another very common bodybuilding meal that is great for building muscle due to its high protein content. However, keep in mind that for bodybuilders, it is strongly advised to use ONLY very lean cuts of red meat from the top of the round or hip of the animal. Also, try to add plenty of vegetables to the meal, such as broccoli or asparagus. 

Ingredients (1 serving): 

    110g Steak  

    1/2 cup (35 g) mushrooms 

    Olive oil, 1 table spoon 

    1 teaspoon of dried, minced garlic 

    150 g (sliced) red onion 

    1/2 teaspoon cumin 

    1 teaspoon paprika 

    1 teaspoon of ground ginger 

    Pepper and salt 


    In a bowl, combine the dry seasonings of garlic powder, onion powder, brown sugar, ginger, and paprika. 

    Put the steak in the bowl and turn it over a few times so that the marinade gets in from all sides. Marinate for at least fifteen to twenty minutes. 

    Cook the steak at about 200 degrees Celsius. 

    Then cook the steak with vegetables for 5–10 minutes. 

5.    Grilled salmon with brown rice and black beans

Salmon is another commonly eaten fish among bodybuilders, and for good reason. A variety of soybean with high nutritional and medicinal value, the black bean is a popular food crop cultivated in northern India. 

Ingredients (1 serving): 

    2 fillets of salmon 

    Olive oil 

    Salt and pepper 

    Fresh lime juice 

    1/4 cup of dry brown rice 

    (Optional) 1 small onion, diced 

    425 g of black beans 

    2 teaspoons of chili powder 

    Ground cumin, one teaspoon 

    3/4 cup water  

    2 sliced spring onions 

    Fresh cilantro 


    Season the salmon with salt and pepper on both sides. 

    Grill for 3 minutes per side, or until golden brown. 

    Sprinkle with fresh lemon juice, and set aside. 

    Rice should be cooked in it for 40–50 minutes on low heat, until the water is absorbed. 

    Meanwhile, over medium heat, oil should be heated in a saucepan. Stir in the onion and cook for another 5 minutes, or until it's soft.  

    Add 3/4 cup water, black beans, cumin, and chili powder, and stir. For 15 minutes on medium-low heat, stir occasionally. 

    Top rice and beans with salmon and fresh cilantro. 

While eating lots of protein is obviously important, you also need plenty of other nutrients, such as carbohydrates, vitamins, minerals, and plenty of healthy fats. These quick and easy recipes are a great way to make sure that your diet is balanced and that you are getting the right amount of each nutrient.