The key to achieving Hulk-like muscles is two-fold: You need to regularly hit the gym, and you must supplement your weight-lifting sessions with a protein-packed diet. Regardless of whether your goal is to build muscle or burn fat, BuiltLean recommends consuming one gram of protein for every one pound of body weight, adding that when in doubt, it’s better to err on the side of eating a little too much protein rather than not enough. Ready to be the envy of even the strongest of superheroes? Prepare these six high-protein recipes, which will help you build muscle and gain strength.
1. Frittata With Ricotta and Mixed Greens
The first step to achieving superhuman strength is eating a high-protein breakfast. With one serving containing 280 calories and 14 grams of protein, Health’s frittata with ricotta and mixed greens is the perfect way to begin fueling your muscles each morning. Don’t skimp on the basil; pesto is to thank for this recipe’s great flavor!
- ⅓ cup plus 2 tablespoons olive oil, divided
- 1 medium red onion, finely diced
- Pinch of red pepper flakes
- 1 pound chopped mixed greens
- 10 large eggs
- 2 tablespoons freshly grated Parmesan cheese
- ½ teaspoon salt, divided
- ½ plus ⅛ teaspoon freshly ground black pepper, divided
- 1 tablespoon red wine vinegar
- 8 ounces part-skim ricotta
- 1 cup fresh basil leaves
- ¾ cup fresh parsley leaves
- ¼ cup fresh mint leaves
- 1 clove garlic, chopped
- 1 tablespoon pine nuts
Head to Health for the full recipe.
2. Nut and Berry Parfait
SFGate notes that one six- to seven-ounce fat-free serving of Greek yogurt contains between 17 and 20 grams of protein. You can incorporate this high-protein food into your breakfast by preparing Eating Well’s nut and berry parfait, which contains 30 grams of protein per serving.
- 1 cup nonfat plain Greek yogurt
- ¼ cup fresh or frozen raspberries
- ¼ cup fresh or frozen blueberries
- ¼ cup sliced almonds, toasted if desired
- 2 teaspoons honey
Head to Eating Well for the full recipe.
3. Grilled Turkey and Ham Sandwiches
Fuel your muscles with Cooking Light’s grilled turkey and ham sandwich, which has 18.4 grams of protein. Thanks to tangy Dijon mustard flavors, mayo, meat, and cheese, you’ll look forward to this lunch all morning long. The recipe yields 4 servings.
- 1 tablespoon light mayonnaise
- 1 teaspoon Dijon mustard
- 8 (1-ounce) slices country white bread
- 4 (1-ounce) slices deli, lower-salt turkey breast
- 4 (½-ounce) slices deli, lower-salt ham
- 4 (½-ounce) slices reduced-fat cheddar cheese
- 8 (¼-inch-thick) slices tomato
- Cooking spray
Head to MyRecipes for the full recipe by Cooking Light.
4. Santa-Fe-Style Vegetable Soup
Meet your daily protein requirements with Santa-Fe-style vegetable soup. Judith Finlayson’s recipe, which is from 163 Best Paleo Slow Cooker Recipes and can be found via PopSugar, yields 3 to 4 servings, with each containing 36.4 grams of protein.
- 1 tablespoon extra-virgin olive oil
- 1 red onion, finely chopped
- 2 cloves garlic, minced
- ½ teaspoon dried oregano
- ¼ teaspoon sea salt
- 3 cups chicken or vegetable stock
- 2 cups peeled butternut squash
- 1 dried New Mexico, ancho, or guajillo chile pepper
- 1 cup boiling water
- 1 jalapeño pepper, finely chopped
- 1 cup sweet corn kernels, thawed if frozen
- ½ teaspoon lime zest, finely grated
- 1 tablespoon lime juice, freshly squeezed
- 1 cup chicken, precooked and shredded, optional
- 1 roasted red pepper, cut into thin strips
- Cilantro leaves, finely chopped, for garnish
Head to Popsugar for the full recipe.
5. Chicken Tagine With Olives
Sweet and savory flavors blend together in chicken tagine with olives, resulting in a meal that will please your palate and your physique. One serving of Fitness Magazine’s recipe has 32 grams of protein.
- 1 tablespoon olive oil
- 1 cup chopped onion
- 1 tablespoon minced ginger
- 1 teaspoon ground cumin
- ¼ teaspoon cinnamon
- 1 (14-ounce) can diced tomatoes
- ½ cup low-sodium chicken broth
- 1 cup frozen peas, thawed
- ¼ cup coarsely chopped pitted kalamata olives
- ⅓ cup raisins
- 10 ounces cooked chicken breast, diced
- 1 (15-ounce) can chickpeas, drained and rinsed
Head to Fitness Magazine for the full recipe.
6. Quinoa Lentil Burger
One of these quinoa lentil burgers from Skinny Ms. contains 17 grams of protein and 13 grams of fiber. In addition, lentils and quinoa, both of which have superfood status, ensure each patty is chock-full of vitamins, minerals, and antioxidants. The recipe yields 4 servings.
- 1 tablespoon plus 2 teaspoons olive oil
- ¼ cup diced red onion
- 1 cup cooked quinoa, cooked according to package instructions
- 1 cup cooked brown lentils, drained
- 1 (4-ounce) can diced green chilies
- ⅓ cup rolled oats
- ¼ cup white whole-wheat flour or whole-wheat flour
- 2 teaspoons cornstarch
- ¼ cup whole-wheat panko breadcrumbs, or whole-grain breadcrumbs
- ¼ teaspoon garlic powder
- ½ teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper, to taste
- 2 tablespoons Dijon mustard
- 3 teaspoons honey
Head to Skinny Ms. for the full recipe.