3 Easy Muscle-Building Meal Ideas

You have likely heard that getting enough protein is important for your body. It’s a macronutrient that is very important for building up muscle tissue and also for metabolism functioning. Protein helps increase your metabolic rate by 15 to 30 percent. It does this because your body has to use more calories to be able to digest it. That’s why trainers and dietitians will tell you to eat good lean sources of protein.

The recommended protein amount is 0.8g of protein per kg of bodyweight, which equals around 2.2 pounds. That means a 150-pound person, should set a goal of 68g of protein daily.

Remember that the suggested protein amount is only enough to make sure the tissues do not break down, so if you are wanting to build up muscle, you will likely need to eat a little over that amount. The International Sports Nutrition Society suggests 1.4 to 2g of protein per kg. The RDA also suggests a number close to that for the elderly (older than 70), which is 1.2 to 2g to help stimulate muscle growth.

Even though there are a lot of foods that include many different types of protein, some foods are known to be something called “complete” proteins— which means they have a more complete balance of the amino-acids — and are usually preferred by people wanting to get stronger and build muscle. If you desire this for your body’s health, here are some high-protein meals you can try.

1 — Chicken Bakes

Chicken is a strong source of protein (a big 38g in just one cup) and is a very versatile meat that you can bake in many different ways. Pair one of the following baked chicken recipes with veggies.

Recipes to make:

Margarita Chicken
Pesto Chicken

Herb Roast Chicken with Root Vegetables

2 — Chili

A chili bowl can be a soothing meal for a cold night, and it’s usually filled with many sources of protein. Beef, turkey, or chicken are very easy protein bases for making chili, add the protein of extra chickpeas and beans. Throw in some veggies in order to up the fiber and you have made yourself a strong nutritious meal in one tiny bowl.

Recipes to make:

Crockpot ChiliCopycat Wendy’s Chili

Instant Pot White Chicken Chili
Hearty Turkey Chili

3 — Rice and Quinoa Bowls

When you are not in a salad mood, a bowl of rice stuffed with protein can be a simple lunch. Rely on lean steak, chicken, or fish for the protein in your bowl. Use quinoa to add a protein bonus which contains a shocking 8g of protein per cup cooked.

Recipes to make:

Chicken Thigh Tzatziki Bowl
Cinnamon-Roasted Sweet Potato Salad with Wild Rice

Instant Pot Greek Chicken Rice Bowl with Tzatziki Sauce

Mediterranean Rice Bowl with Rotisserie Chicken
Warm Kale-Quinoa Salad

Author: Blake Ambrose

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