Healthy Recipes for Lean Muscle
Feel like you could do more to gain lean muscle mass?
Well hitting the gym is the first step, but eating right is just as important.
If you’re trying to gain lean muscle, you need to pay attention to your diet. The truth is, diet is a key factor in supporting lean muscle growth.
The main reason for this is that a balanced combination of protein and amino acids (the building blocks of muscle fibers), carbohydrates, and vitamins and minerals are needed in order to continuously gain muscle.
A general rule of thumb is to eat 1 gram of protein for every pound of body weight every day to keep gaining muscle. That may seem like a challenge, but these recipes should help you get a bit closer to that goal.
So let’s get to it. Here are 3 healthy (and tasty) dinner recipes to help you pack on the lean muscle and get you through the next week!
Healthy Recipes for Lean Muscle
Ultra-Lean Bacon Cheeseburger
4oz 96% lean ground beef
pinch of salt
1 ½ slices center-cut bacon
1 whole grain hamburger bun
½ oz light Swiss cheese
2 tsp barbecue sauce
1 slice red onion
Directions: Shape meat into patty. Sprinkle with salt. Cook patty on grill or stove top. Cook bacon strips in skillet until crispy. Toast the bun for 30 seconds on upper rack of oven, and top burger with cheese, onion, bacon, and barbecue sauce.
Lamb with Rosemary and Port
1 tbsp olive oil
2 tbsp Worcestershire sauce
2 lamb leg steaks, boneless, center slice
1 tbsp butter
1 sprig rosemary
1 large clove garlic
1/4 cup ruby port
Directions: Heat a heavy skillet on high and cook the steaks for about 3 minutes per side, depending on the thickness. Mix oil and Worcestershire sauce, then smear over the steaks. Wrap the cooked lamb in aluminum foil and place on a warm plate while preparing the sauce.
With the pan on low heat, add butter and let it melt. Finely chop the needles from the rosemary sprig and add to pan. Crush or mince the garlic clove into the pan, then pour in the port, letting it sizzle, and reduce slightly. Unwrap the steaks and add any juices from the foil to the sauce. Put the steaks onto plates and cover with sauce. For a side dish, consider green beans or asparagus.
Grilled Chicken Pita Wrap
2 boneless, skinless chicken breast halves, sliced lengthwise
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp ground coriander
1/2 tsp dried oregano
1/8 tsp cayenne
3/4 tsp kosher salt, divided
2 tsp canola or vegetable oil
1/2 cup fat-free Greek yogurt
1 tbsp fresh-squeezed lemon juice
1 large garlic clove
2 plum tomatoes, cut up
1 cup loosely packed parsley
2 whole-wheat pitas
Directions: Use a small bowl to prepare the spice rub. Combine the cumin, paprika, coriander, oregano, cayenne, 1/4 tsp of the oil. Coat the chicken with the spice mixture, then set aside to marinate for 10 minutes. Remove the chicken from the fridge and pat dry. Make the yogurt sauce by combining the yogurt, 1/4 tsp kosher salt, and lemon juice; cover and set aside. Then whip up some tomato relish. In a food processor, combine the garlic, plum tomatoes, parsley, and remaining 1/4 tsp salt and pulse to coarsely chop.
Heat a grill pan over medium heat and brush with the remaining tsp of oil. When the pan is hot, cook the chicken until the meat is cooked through, 2 to 3 minutes per side. Warm the pitas on the hot grill, about 1 minute per side. When done, fill each pita with a chicken breast and top with tomato relish and yogurt sauce.
Healthy Recipes for Lean Muscle – Conclusion
Trust me, these are some tasty recipes and they’re great options for maintain lean muscle mass. If you’re looking for a good protein supplement to ensure adequate amounts of protein in your diet, I highly recommend Optimum 100% Natural Whey.
Have any questions or feedback about healthy recipes for lean muscle? Please leave a comment below…