Muscle boosting foods to try out this week…

Whether you’re trying to bulk up or get lean, it can sometimes get boring eating the same foods repeatedly, which is why we’ve compiled our favorite five recipes with muscle-boosting foods for you to try this week.

So, we’ve got you sorted from breakfast to dinner, whether you’re looking for a protein-packed snack like our tasty protein balls or a delicious mango chicken rice bowl for some extra oomph for dinner.

Protein Energy Balls

We love these protein energy balls as a tasty snack or a quick energy boost. The energy balls take just two minutes to prep 24 servings, and for 6g of protein, you can’t go wrong.

Servings: 24

Preparation time: 2 minutes

Cook time: N/A

Calories: 115

Protein: 6G

Carbs: 12G

Fats: 5G

Ingredients:

• Three cups oats
• 1⁄2 cup vanilla protein powder
• One cup peanut butter
• One cup low calorie or sugar-free syrup
• 1-2 Tbsp milk
• 1⁄4 cup dark chocolate chips (optional)
• 1⁄2 cup ground flax seeds (optional)

Recipe

1. Mix your oats with protein powder until combined in a large mixing bowl. Add your peanut butter and syrup, mixing well. Fold through your mix-ins of choice.
2. Using a tablespoon, add your milk of choice, one tablespoon at a time, until a thick dough remains.
3. Lightly wet your hands and form 20-24 balls of dough.
4. Place on a plate and refrigerate until firm.

Protein Pancakes

Perfect for brunch or a quick snack after a session in the gym, these tasty pancakes are packed full of nutrients whilst also being delicious and indulgent.

Servings: 1

Preparation time: 2 minutes

Cook time: 5 minutes

Calories: 400

Protein: 21G

Carbs: 39G

Fats: 18G

Also Read: Ready for bigger, stronger legs?

Ingredients:

• One scoop of vanilla protein powder
• One large banana
• 1⁄8 tsp cinnamon
• 1⁄4 tsp baking powder
• 1⁄4 tsp salt
• Two large eggs
• Sugar-free syrup (optional)
• 1⁄2 cup berries (optional)
• 0.75oz chocolate chips (optional)

Recipe

1. Separate the egg whites from the egg yolks into two separate bowls and beat the egg whites for 3 minutes.
2. Add the other ingredients (banana, protein powder, baking powder, cinnamon) and whisk until smooth.
3. Add to the egg yolk mixture and beat until smooth.
4. Pour onto the skillet and cook for 1-2 minutes.
5. As soon as you see some bubbles, it’s time to flip.
6. Add toppings of your choice.

Vegan Fajitas

Packed with veg and tons of flavor, these vegan fajitas are a great weeknight meal or a hearty lunch pre-gym.

Servings: 2

Preparation time: 35 minutes

Cook time: 15 minutes

Calories: 375

Protein: 10G

Carbs: 48G

Fats: 16G

Ingredients:

• Two Tbsp extra virgin olive oil
• Four small unsalted corn tortillas
• One cup summer squash, sliced
• One small zucchini, sliced
• One medium green pepper, sliced
• 1⁄2 cup raw sweet corn
• 1⁄2 cup unsalted black beans, boiled
• One tsp distilled vinegar
• 1⁄2 tsp dried oregano
• 1⁄2 tsp chili powder

Recipe

1. Combine 1 Tbsp olive oil, vinegar, chili powder, and oregano in a large bowl. Add peppers, zucchini, and squash and marinate in the refrigerator for 30 mins.
2. Heat 1 Tbsp of olive oil over medium heat, drain vegetables, and sauté until tender (10-15 min)
3. Stir in beans and corn, increase heat to high and cook for 3-5 minutes. Serve in warm corn tortillas.

Grilled Buffalo Chicken & Saskatoon Sandwich

Whether you’re looking for a quick workday lunch or a light dinner, we love this grilled chicken and saskatoon sandwich, and it’s full of nutrients and flavor.

Also Read: The best SARMS for bulking

Servings: 1

Preparation time: 2 minutes

Cook time: 6 minutes

Calories: 565

Protein: 35G

Carbs: 68G

Fats: 17G

Ingredients:

• Two thin slices of sourdough bread
• 3.5oz buffalo chicken (pre-cooked)
• One slice of marble cheese
• Two Tbsp jam
• One tomato
• Two tsp butter
• Fresh lettuce
• Sliced onion

Recipe

1. Lightly butter the outsides of the bread (to cook) and put jam on the inside of each slice.
2. On one slice of bread, put the chicken on jam and top with cheese.
3. Put the second piece of bread on top and grill in a frying pan butter side down until the bread is golden brown. Flip and grill on the other side.
4. Add lettuce, onions, and tomato.

Mango Chicken Rice Bowl

Treat yourself to something colorful and delicious with plenty of fresh fruit and veggies and lean protein in this mango chicken rice bowl. Even better, it only takes 20 minutes to cook.

Servings: 1

Preparation time: 15 minutes

Cook time: 20 minutes

Calories: 610

Protein: 42G

Carbs: 65G

Fats: 20G

Ingredients:

• 4oz chicken breast
• 4.5oz jasmine ready rice
• One cup zucchini, chopped
• 1⁄2 cup edamame, shelled
• 1.5 cup red peppers, chopped
• 1⁄2 Tbsp coconut oil
• 1⁄2 cup mango chicken cooking sauce

Recipe

1. Bake chicken breast in the oven until fully cooked.
2. Chop chicken into pieces.
3. Cook rice as per package directions.
4. In a frying pan, sauté zucchini, peppers, and edamame in coconut oil. When your veggies are cooked, add mango chicken sauce, and cook until heated.
5. In a bowl, add chicken breast and rice, top with veggie mixture and enjoy.

Vegan Protein Ice-Cream

If you fancy something sweet or just want to cool down on a hot day, this vegan protein-packed ice cream is perfect.

Also Read: Hypertrophy training: How to optimize your training and supersize your gains

Servings: 1

Preparation time: 2 minutes

Cook time: n/a

Calories: 180

Protein: 23G

Carbs: 13G

Fats: 4G

Ingredients:

• One scoop of chocolate protein powder
• Five packets of natural stevia sweetener
• Two Tbsp cocoa powder, unsweetened
• One tsp xanthan gum
• 1⁄4 cup vanilla almond milk
• Two cups ice

Recipe

1. Put the ice and almond milk in a blender and blend on low.
2. Add protein powder, cocoa powder, and stevia and slowly increase Blender speed.
3. Add xanthan gum and blend on high until creamy, about 5-10 seconds, depending on your blender.
4. Add a splash of water or milk for consistency if needed.

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