Top 10 Delicious & Easy To Make Muscle Growth Foods

These are 10 of my favorite, easy to make muscle growth recipes. 

If I wasn’t already running several businesses, I’d likely be a chef.

My mom always asks the same question after I whip something up for her in the kitchen, “Dogg, when are you going to open up your own restaurant?”

Now, if you noticed that my mom refers to me as “Dogg” and are wondering why, it’s just an old nickname and a long story from when I was a youngster.

Joking aside, I’ve been fascinated with the creation process of meals and even more so with the pairings and nutrients required to live as an elite specimen.

Truth is, we are literally what we eat.

Our bodies utilize the nutrients in our food to regenerate our cells. Human genes can be manipulated or switched on and off by exposure to certain nutrients and chemicals (triggers) that we ingest. As it turns out these reactions (expressions) are directly related to our genetic makeup.

If you’re anything like me, you find this fascinating, but that doesn’t mean you want to spend your life in the kitchen.

The purpose of this article is to give you muscle growth recipes that are simple, efficient & full of flavor!

You won’t find any info on portion size here since that depends on your body-weight & goals.

Read the Superhuman Cookbook guide, calculate your daily caloric needs and decide on portion size based on that.

Without further ado, here are 10 of my favorite easy to make muscle growth recipes. Most of these come from my Superhuman Cookbook…

Here are 10 of My Favorite Easy to Make Muscle Growth Recipes

1) Buffalo Bison Burgers

Makes 4 Servings

Ingredients

• – 1 Tbsp of olive oil
• – 1 chopped onion
• – 2 egg whites
• – 1/4 cup oat bran
• – 1/4 cup cooked, mashed sweet potato
• – 1 teaspoon oregano
• – 1/2 teaspoon sea salt
• – 1/2 teaspoon ground black pepper
• – 1 lb / 455 g ground bison

Directions

• 1. Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
• 2. Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano, sea salt and pepper.
• 3. Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create 4 flat patties.
• 4. Grill the patties on each side until the burgers reach desired doneness.

Nutritional Facts

(Per Serving – 1 x 4oz Patty)

• Calories: 143
• Protein: 22g
• Carbohydrates: 6g
• Fat: 2g

Related: 7 Incredibly Easy Tips To Cut Down Your Daily Calories.

2) Roasted Chicken Breast with Spinach and Walnut Stuffing

Ingredients

• – 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)
• – 4 cups fresh spinach
• – 2 Tbsp of garlic
• – 1/4 cup walnuts crushed
• – Salt
• – Fresh ground black pepper
• – Olive oil (not extra virgin)

Directions

• 1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
• 2. Rub both sides with olive oil and season well with salt and pepper.
• 3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
• 4. Spread roasted garlic paste onto one half on inside of chicken breasts.
• 5. Sprinkle with crushed walnuts.
• 6. Place spinach on top of walnuts.
• 7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
• 8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
• 9. Let rest for 15 minutes before slicing.

Nutritional Facts
(Per Serving)

• Calories: 407
• Protein: 55g
• Carbohydrates: 4g
• Fat: 19g

 3) Rosemary Marinated Salmon

Makes 4 Servings

Ingredients

• – 1 Tbs. lemon juice
• – 1/2 tsp. rosemary, crumbled, or 2 tsp. fresh, 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

Nutritional Facts

(Per Serving)

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

4) 3-Bean Salad

Makes 10 Servings

Ingredients

• – 15oz can of Black Beans, rinsed and drained
• – 15oz can of Kidney Beans, rinsed and drained
• – 15oz can of Chick Peas, rinsed and drained
• – 15oz can of Diced Tomatoes, rinsed and drained
• – 3/4 cup of Salsa
• – 1 1/2 cup minced Onions
• – 1 tbsp of Olive Oil
• – 2-3 Tablespoon of Lime Juice
• – 1 Tbsp of Chili Powder
• – 1 Tbsp of Curcuma
• – 1 Tbsp Parsley
• – Pepper , Garlic Powder , Oregano , Basil
• – Stevia

Directions

• 1. Cook Onions with olive oil. Set aside
• 2. Mix the beans, tomatoes, salsa in a big casserole
• 3. Add onions, lime juice, chili powder, curcuma… also, use a little bit of pepper, garlic powder, organo, basil, and splenda.
• 4. Cook for about 20 mins at medium heat

Nutritional Facts

(Per Serving)

• Calories: 145
• Protein: 7g
• Carbohydrates: 27g
• Fat: 1g

Related: 13 Delicious Foods To Eat For A Flat Stomach

5) Classic Tuna Melt Patties

Makes 2 Servings

Ingredients

• – 16oz. can tuna, drained
• – 1 egg white, beaten
• – 2 tablespoon of oatmeal
• – 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
• – 1/4 teaspoon garlic powder
• – salt & pepper

Directions

• 1. Mix all ingredients except cheese together in a small bowl
• 2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray
• 3. Make two small patties and cook until both sides are brown

Nutritional Facts

(Per Serving)

• Calories: 144
• Protein: 25g
• Carbohydrates: 4g
• Fat: 2g

6) Baked Crispy Chicken Nuggets

Makes 6 Servings

Ingredients

• – 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each
• – 1/4 cup / 60 ml of oat bran
• – 1/4 cup / 60 ml of wheat germ
• – 1 Tbsp / 15 ml coarsely ground flaxseed
• – 1/4 cup / 60 ml coarsely ground almonds
• – 1/2 tsp / 2 1/2 ml sea salt
• – 1/2 tsp / 2 1/2 ml white pepper
• – Pinch garlic powder
• – 1/2 cup / 120 ml water or low-sodium chicken broth
• – 1 large egg white, lightly beaten

Directions

• 1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
• 2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
• 3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
• 4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
• 5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden. Nutritional Facts(Per Serving – 4 Nuggets)
• Calories: 100
• Protein: 12g
• Carbohydrates: 7g
• Fat: 3.5g

7) The Muscle Cook’s chili

Makes 9 Servings

Ingredients 

• 1.5 lbs Ground Buffalo (Bison) or Extra Lean Ground Beef
• 1 cup diced Onions
• 1 diced Green Pepper
• Garlic (3 cloves, minced)
• 1 tbsp Chili Powder
• 1 teaspoon Turmeric
• 1 teaspoon Oregano
• 2 Cans (15oz/can) Black Beans
• 2 Cans (15oz/can) Diced Tomatoes (with juice)
• 1 Can (14oz) Low Sodium Beef Broth

1/4 teaspoon salt / 1 teaspoon Pepper

Directions

1. In a pan, Cook the Buffalo, Green Pepper, Onions, Garlic for 5-6 mins, until it is almost cooked.
2. Transfer everything in a big casserole. Add Chili powder, Turmeric, Oregano, Beans, Tomatoes, Broth, salt and pepper.
3. Make it boil
4. Reduce intensity and stir for 20 mins until it reaches wanted thickness

Nutritional Facts

(Per Serving – 1 cup)

• Calories: 264
• Protein: 30g
• Carbohydrates: 26g
• Fat: 4.5g

8) Banana Maple Protein Snack Wraps

Makes 1 Serving

Ingredients 

• – 1 8″ 100% Whole Wheat Wrap
• – 1 medium banana
• – 1 tablespoons of all natural peanut butter (or almond butter)
• – 1 tablespoon of slivered almonds
• – 1 scoop of vanilla protein powder
• – 1 tablespoons of sugar free maple syrup

Directions

• 1. In a separate bowl, mash banana and protein powder together with a fork until combined.
• 2. Spread the peanut butter onto the tortilla. Top with the banana mixture.
• 3. Sprinkle with almonds, then drizzle with maple syrup.
• 4. Roll the wrap and enjoy!

Nutritional Facts

(Per Serving – 1 Wrap)

• Calories: 479
• Protein: 33g
• Carbohydrates: 52g
• Fat: 15g

9) Muscleberry Blast Shake

Makes 1 Shake

Ingredients 

• – 2 scoops Vanilla Whey Protein
• – 1.5 Cup of Frozen Berries Mix (Strawberries. Raspberries, Blueberries, Blackberries€¦)
• – 4 Tablespoons of fat-Free Yogurt
• – 200ml of Water
• – 25g of Dextrose (Only if consumed Post-Workout)

Directions

Blend and Enjoy!

Nutritional Facts

• Calories: 380
• Protein: 54g
• Carbohydrates: 51g (26g if no Dextrose)
• Fat: 0g

10) Banana Bread Shake

Makes 1 Shake

Ingredients 

• – 2 scoops Vanilla Whey Protein
• – 1 Banana
• – 1/2 Cup Quaker Oatmeal (cooked in water)
• – 1/2 Cup Bran Flakes
• – 350ml of Water

– 30g of Dextrose (Only if consumed Post-Workout)

Directions

Blend and Enjoy!

Nutritional Facts

• Calories: 498
• Protein: 56g
• Carbohydrates: 64g (34g if no Dextrose)
• Fat: 2g

I know that you’re going to dig these as much as I do, so enjoy and let me know which recipes are your favorites. Look forward to seeing you around the site.

Eat clean & train hard,

-David “Muscle Growth Recipes” Aston

P.S. 

These 8 Foods Reduce Mucus, Phlegm and Snot.