Diet and Nutrition, Training

Brilliant Recipes For Building Muscle

muscle building food

As boxer and someone who likes to keep fit and healthy, having a good diet is absolutely key if you have any chance in building some muscle mass. You could have the most consistent workout schedule, but if you are not fueling your body correctly you will not see the results you desire.

Building strong lean muscle can be a really hard thing to do if you are not putting in the right nutrients into your body. It can also be difficult if you don’t know where to start or what food exactly to put into your system.

Over the years I had struggled to build up my muscle strength, until I came across The Anabolic Cooking – Cookbook, this is when I finally got the correct nutritional advice and meal prep plans for me to build some strong lean muscle and enjoy cooking again. It was so much simpler than I thought!

In this blog today I’ll give three brilliant recipes for building muscle that you can try out for each key meal time (breakfast, lunch and dinner). They are all really easy to make, simple to prepare and full of flavor which definitely help you build muscle and keep you full.

Now let’s get cooking!

Breakfast

High Protein Pancakes

High Protein Pancakes

Makes 1 Serving (6 pancakes)

Ingredients

  • – 1/4 cup oatmeal
  • – 6 egg whites
  • – 1 tbsp ground flax
  • – 1/2 tbsp cinnamon
  • – 1/4 teaspoon of Baking Soda
  • – 1 teaspoon of Splenda/powder sweetener
  • – Honey (optional)
  • – Fruit strawberries, blueberries, banana (optional)

Directions

  • 1. Mix all the above in a blender or you can mix in a bowl. (Needs to be mixed well)
  • 2. First heat a frying pan until hot and then reduce to medium temperature.
  • 3. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
  • 4. Make about 6 pancakes.
  • 5. Add some organic honey or fruit on the side (optional)

Nutritional Facts

(Per Serving)

  • Calories: 259
  • Protein: 30g
  • Carbohydrates: 26g
  • Fat: 4g

Lunch

Beef & Broccoli Stir Fry

Beef & Broccoli Stir fry (Jamie Oliver)

Makes 1 Servings

Ingredients

  • – 1 teaspoon olive oil
  • – 3 cups broccoli
  • – 2 thinly sliced carrot
  • – 1 onion, cut into wedges
  • – 6 oz. sirloin steak cut into strips
  • – 3 tbsp low sodium chicken or beef broth
  • – 1 tbsp reduced sodium soy sauce
  • – 1 teaspoon whole wheat flour
  • – 1/2 teaspoon Splenda
  • – Noodles or Jasmine Rice

Directions

  • 1. Heat olive oil in a large skillet/wok and add the prepared vegetables.
  • 2. Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
  • 3. Stir in the beef strips, cook until desired donenes.
  • 4. In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thickens
  • 5. Add noodles to wok and stir in with other ingredients for 3-5 mins. (prepare rice separately)

Nutritional Facts

(Per Serving)

  • Calories: 554
  • Protein: 58g
  • Carbohydrates: 45g
  • Fat: 19g

Dinner

Rosemary Marinated Salmon

Rosemary Marinated Salmon

Makes 4 Servings

Ingredients

  • – 1 Tbs. Lemon juice
  • – 1/2 tsp. Rosemary, crumbled, or 2 tsp freshly chopped
  • – 1 Tbs. plus 1 tsp. olive oil
  • – 4 six ounce salmon steaks

Directions

  • 1. Combine all ingredients, except salmon, and pepper to taste in a bowl.
  • 2. Pour mix into the bottom of a small baking dish.
  • 3. Add salmon steaks and turn to coat.
  • 4. Marinate 15 minutes.
  • 5. Wrap each steak in aluminum foil
  • 6. Bake for about 20mins at 350 degrees F or 180 Celsius

Nutritional Facts

(Per Serving)

  • Calories: 226
  • Protein: 34g
  • Carbohydrates: 0g
  • Fat: 10g

The above meals are very simple and quick easy to make, but most importantly will definitely help to build your muscle mass.

These are just three brilliant recipes I have learnt and that have really helped with my training resulting in being a lot stronger and healthy. What I have discovered is that good nutrition doesn’t have to be boring and simple, you are able to add lots of flavor to it.

For more delicious muscles building recipes like the above, I highly recommend you check out The Anabolic Cooking – Cookbook which can give you a whole range of muscle building recipes.

This is the cookbook that will teach you how to make your own mouth-watering meals that will once and for all give you the opportunity to get the results and the body you deserve! This book is packed with more than 200 amazing recipes that are so simple to make.

Anabolic Cooking will turn you into the cook you never thought you could be…Whether your goal is to build lean muscle mass, lose body fat, stay fit, perform better in gym or simply be healthy, this cookbook is a must-have in your kitchen!

Find out more on their website at www.anaboliccooking.com where you can also get their FREE meal prep guide.

Trust me you want be left disappointed!


For more diet and nutrition blogs check out the link here or why not learn about 7 benefits of a keto diet.

Thanks reading as always!

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Jamie

I'm an amateur boxer and blogger trying to pass on my boxing experiences and passion to anyone looking to learn or find out more about the sport of boxing. Whether that be reviews, news, training tips or my own personal journey, I'll be covering it on "Boxing Life".

13 Comments

Henderson

Hello Jamie, I am not a boxer but I would like to get bigger muscles from my training. I find out that it will be hard if one doesn’t eat the right food and that is why I am here on a research. Your recipes are not so hard to make and getting the ingredients wouldn’t be a problem either. Thank you for sharing.

Reply
Jamie

Hi Henderson! Eating the right food is so important when wanting to build up your muscle strength. I’m glad you’ve found these recipes simple and helpful for you.

Thanks! 

J
 

Reply
Wendy

Thank you for the information about anabolic cooking. I am currently working on building muscle. I lost a lot of weight by eating a healthy Keto diet, but now I want to firm up and get some definition especially in my arms. This cookbook should be very helpful. I know I need to up my proteins I’m just scared to up the carbs. I’m currently at 20% in a day.

Reply
Jamie

Hi Wendy, as long as you are using the carbs to fuel your body, you will not have a problem building muscle! Lot’s of people get worried about eating too many carbs, but as long as you are eating them right after exercise or sometimes even before you will be fine. The anabloic cook book goes into great detail about when and what carbs to eat. Hope these recipes are useful. 

J

Reply
Bella

Muscle building is never attained if the proper planning and dieting is not included in it. Dieting serves as a way to supplement our body to take in anything we want to do. I have a brother who is aspiring to be a boxer. Though he is still an amateur for now and hoping to be great soon. Hence, sharing this with him would rally be helpful for him and I’m thankful that you shared this out with us all. Thanks

Reply
Jamie

Thanks Bella, that would be great if you could share with your younger brother. Maybe he can bring in some of these recipes into his diet. Hope this helps!

Reply
DreaJay

You are very correct about proper nutrition, it affects workout effectiveness, eating a proper diet is the key to building muscles. When I first considered disciplining myself in respect of this diet, it was a bit hard cos I had to rid myself of those bad foods I loved to eat but as time went by, it became easy. The recipes you have here are really good and very effective, it’s so thoughtful of you to add directions as it’ll serve as guide for so many people aspiring to join the diet train.

Reply
Jamie

You right Drea, once you start to get into the habit of eating food like this you really start to enjoy and want to try lots of different recipes! Glad you liked these recipes Drea and hope you liked them! 

J

Reply
Bryan

These look like some amazing recipes.  The pancakes sound really good, I will have to give them a try.  Do you have a recommendation for the amount of honey that should be added on the side?  

I have tried a similar version of the beef and broccoli and it was delicious, but I felt like something was missing.  I like that you added noodles, I think they would help bring the meal together.

Reply
Jamie

Hi Bryan, thanks for the comment and glad you like the recipes! 

For the honey question, you don’t need that much at all, it just helps add a bit sweetness and moisture to them I feel. A little can go a long way! 

That’s good that you have tried it before – I would always have noodles or rice with this meal. Depends how I feel! 

Thanks 

J

Reply
Wildecoll

Building muscles is something that needs monitoring for those who works out, being disciplined when it comes to what we ingest into our body system is very important, the contrary will make our efforts a waste. High protein pancakes for breakfast, this is nice, I’m really happy because I love eating pancake so it won’t be any issues for me to consume it as breakfast. I’ll try as much as possible to incorporate with these diet recipes and I now know it will be of great help. Thanks.

Reply
John

Wow, this are really great recipes I have to say. They also go in line with my Keto diet so I know o wouldn’t have a problem with it at all. To be very honest, I have been going to the gym for a while not to get my weight down but I think I have grown some interest in getting some muscles as well. I will try this foods for myself. Happy boxing.

Reply
Jamie

Thanks John and glad you like these recipes! Hopefully they will inspire you to try some different food options. The Keto diet is also great if you’re looking to lose some extra weight. Check out my 7 benefits of Keto diet for more tips. 

Hope this helps!

Reply

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