Healthy Muscle Meals for your Bodybuilding Diet Plan

bodybuilding recipesEating out at restaurants, going to the drive through window, and/or buying frozen meals are quick and easy meal options. However, they are not always the healthiest options, especially if you are looking to increase muscle mass and strength and decrease unwanted fat. The fact is that cooking at home is the best option for healthy meals because you can control what ingredients are used, how big the portions are, and so forth.

A lot of people are turned off from cooking at home because they feel that it is difficult and time consuming. However, cooking at home does not have to be complex or lengthy in order to make healthy meals that promote muscle growth and the loss of fat. Keep reading for some quick, delicious, healthy meal ideas that are high in protein and low in fat.
Lunch and Dinner
Fitness Bread Recipe
1 1/2 Cups Whole Wheat Flour, 1 tsp. Baking Soda, 1 tsp. Baking Powder, 1/2 tsp. Salt, 3 Large Ripe Bananas – mashed, 3/4 Cup stevia, 2 Egg Whites-beaten, 1/2 Cup Apple Sauce, 1 Tbsp. Light Sour Cream, 1/2 Cup Chopped Nuts (Almonds or Walnuts, your preference) chop slightly more than a 1/2 Cup because you’ll need some for the topping.

In a large bowl combine dry ingredients (except stevia), and mix well. In another bowl combine the bananas, stevia, egg, applesauce, and sour cream, mix well. Mix dry and wet ingredients slowly. Grease baking pan with Pam and pour in mixture. Bake for 35-40 minutes at 375.

To make the bread more of a meal, make a sandwich with turkey, tomato, lettuce, a low fat cheese, and mustard. This contains roughly 15 grams of protein and just 5 grams of fat. Simply use lean deli turkey meat and your favorite low fat cheese. For a side, try some baby carrots and/or baked sweet potato chips.

Fitness Chili Recipe
1 1/2 lbs lean ground meat (lean ground turkey works well), 1 large diced red bell pepper, 5-6 jalapeno peppers diced (or however hot you like), 2 onions diced, 2 Tbsp extra virgin olive oil, 1 large can crushed tomatoes, 1 can of kidney beans or black beans, Half bag frozen corn, 2 Tbsp molasses, 1 or 2 Tbsp of chili powder, 1 or 2 tsp of cumin, 1 or 2 Tbsp of crushed garlic, 1/2 cup oat bran, 1 ripe avocado, 1 bag of reduced fat cheddar cheese

Using a large pot, cook meat in olive oil on medium heat. Add all of the diced vegetables and remaining ingredients (except avocado and cheese) as you get them ready. Once everything is in the pot, reduce heat to low and simmer for 45 – 60 minutes. Top each bowl with freshly diced ripe avocado and sprinkle with some low-fat cheddar cheese.

Another good option for a meal is balsamic glazed chicken with brown rice and vegetables. It contains roughly 38 grams of protein and only 7 grams of fat per serving. Preparation time is only about 15 minutes. It makes about four servings. Go to to read more about it.
High Protein Turkey BurgerHealthy “Cheat” Meals
If you are like most people, you probably have cravings for unhealthy food. However, if you are into bodybuilding or fitness in general, you probably know that you should avoid eating these types of meals most of the time. Fortunately, there are healthy bodybuilding diet alternatives to these meals that are pretty much just as tasty. Keep reading to learn about some of these great alternatives.

One unhealthy meal that a lot of people tend to crave is a juicy burger with fries. A good bodybuilding diet alternative is a turkey burger. Ground turkey can be found pretty much just as easily as ground beef in the grocery store. Also, many restaurants tend to have this item on their menus now. If you really are not a fan of turkey, try finding the leanest ground beef possible instead. As for the bun, choose something like whole wheat instead of white. If you like cheese on your burger, look for one that is fat free or at least reduced fat. As for the fries, try having them baked instead of fried.

Another unhealthy meal that many like to indulge in is fried chicken. A great bodybuilding diet alternative is known as something called “oven fried chicken.” In fact in spite of the name, the chicken is not fried at all. It is baked in the oven. One of the main things to remember about this recipe is to remove the skin from the chicken, since it contains a lot of fat. To learn all of the directions and ingredients for this recipe, go to

A third unhealthy meal that a lot of people love to eat is tacos. Like the burger alternative mentioned, the bodybuilding diet alternative for tacos basically swaps out beef for another type of meat. Try using ground turkey, ground chicken, or a grilled fish instead. Again, if you really want to have beef, try to find the leanest type possible. When it comes to toppings like shredded cheese or sour cream, look for nonfat and/or low fat options.

A fourth and final unhealthy meal that many crave is pizza. A bodybuilding diet alternative basically replaces three things from the traditional pizza. The first thing is the dough. Instead of the typical dough, try using a whole wheat one instead. The second thing is the cheese. Once again, nonfat or reduced fat is best. The last and third thing is the meat. Instead of meat like pepperoni, try out something like grilled pieces of chicken.

Remember that healthy seasonings, garnishes, sauces and so forth can make a good bodybuilding diet alternative even better. For instance, garnish the healthy tacos and burger with vegetables, such as tomatoes and lettuce. Another example would be to season the healthy pizza with oregano and pepper. The bottom line is that bodybuilding diet alternatives can be pretty much just as delicious as their unhealthy counterparts. So keep all of these tips in mind when you want to “indulge” without actually “cheating.”
High Protein PancakesBreakfast
Don’t worry, we didn’t forget breakfast… these oatmeal pancakes are very high in protein! With any oatmeal pancakes, use regular or quick oats. Avoid using instant oatmeal.

In blender, mix 6 egg whites, 1 cup oats and 1 banana (or berries). Blend approximately three minutes, or until the batter is smooth.

Preheat griddle to high heat. Ladle one scoop of batter onto the grill. When bubbles appear on top, flip over to other side for one minute.

Calories: 528
Fat: 5.8 g
Carbs: 84.4 g
Protein: 35.6 g

Here is another version of bodybuilding oatmeal pancakes you may want to try:

1/2 Banana
1/4 Cup Oatmeal
2 egg whites
2 oz. Applesauce (natural, unsweetened)
1 whole egg
1 Tbsp Almond butter (optional)
Cinnamon (optional)

In blender or mixing bowl, mix all ingredients until batter is of a smooth consistency. Cook in pan or on griddle, until bubbles form on top. Flip to other side and cook additional minute. This makes about 3 pancakes.

Calories: 508
Fat: 16.4 g
Carbs: 47.8 g
Protein: 44.5 g

Another pancake variation for breakfast is whole wheat apple pancakes. It has about 8 grams of protein and just 3 grams of fat for every serving. Additionally, it only takes a little more than 10 minutes to prepare. It makes approximately six servings. Visit to learn more about the ingredients and preparation for this meal.
Greek YogurtSnacks
Snacking is something that most people, including bodybuilders, enjoy. Unfortunately, a lot of snacks, such as fried potato chips, are not very healthy due to their high fat content and preservatives. The truth is that if you are serious about your bodybuilding diet, you should only eat these types of snacks infrequently and in moderation. In other words, unhealthy snacking should not become an out of control habit. Doing so can lead to a variety of health setbacks, such as an unwanted gain in weight. Fortunately, a lot of healthy, tasty snacks exist. Yes, we said tasty! Just because something is healthy does not mean that it cannot taste good. Keep reading for some of our favorite healthy, delicious snacks that can be eaten more often than not.

Try some Greek yogurt for a great snack option. The great thing about it is that it has absolutely no fat. Yes, you read that right. No fat! Additionally it contains approximately 15 grams of protein for each serving. It goes great with a variety of fruits and/or granola. Mixing in your favorite protein powder can also give it an added kick.

Another one of our favorite bodybuilding diet snacks is raw veggies, such as celery and carrot sticks. They have absolutely no fat and offer a variety of beneficial vitamins. They are good by themselves or with a nutritious dip, like hummus.

A third healthy snack to try is 100% whole wheat crackers. They are a good source of fiber. Like veggies, they go well with dips, such as hummus.

One last nutritious snack to have on hand is nuts. They are a great source of healthy fat and protein. Some of the types to eat are peanuts, almonds, and cashews.
Protein smoothieDesserts
Having a delicious, satisfying dessert is something that a lot of people often want to indulge in. However, many bodybuilders often try to avoid desserts in general. Having that milkshake or slice of cake is probably not the best idea when you are trying to get a lean, ripped physique, right? Well, guess what? There are some bodybuilding diet desserts out there that are pretty damn good! Continue reading to learn about some of these tasty desserts that can satisfy pretty much anyone’s sweet tooth without the guilt.

You might be wondering if there are any traditional bodybuilding diet desserts, such as actual cake, cookies, and so forth. Well, you are in luck because we found an amazing chocolate cake recipe! This unique, decadent recipe has a lot less fat than the traditional version and can be found at

Another delicious bodybuilding diet dessert recipe that we like is one for brownies. Like the chocolate cake recipe mentioned above, this brownie recipe has a lot less fat than the regular version. Additionally, it is high in protein. Learn how to make this recipe at

If you are a cookie lover, do not worry because we have a recipe for you too! We found an awesome bodybuilding diet recipe for cinnamon cookies. It is low fat and has a good amount of protein to boot. Go to for this recipe.

If you want something quicker and easier than these bodybuilding diet desserts, go for some fruit. Fruit is great because it is generally very low in fat and packed with beneficial vitamins and minerals. To add some extra flavor and protein, try dipping it in something like peanut butter or Greek yogurt. One delicious combo that we would suggest is apples and peanut butter!

Final Thoughts
In addition to consistently eating a nutritious diet, remember that both exercise and supplementation promote muscle growth and fat loss. Specifically, you should be working out at least four times a week. You should devote time to both cardio and weight training. As for supplementation, you should take an effective fat loss supplement and potent muscle supplements as directed. Furthermore, note that it is best to take muscle supplements as directed with healthy meals.

Please don’t get the wrong idea. Eating out at restaurants is alright from time to time. However, making proper meals at home usually is the best option for muscle growth and fat loss. To find out even more healthy breakfast, lunch, dinner, snack and dessert recipes to prepare, check out Everything on that site is low in fat and high in protein. What are your favorite muscle building recipes?


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