Recipes to gain muscle mass

When we talk about recipes to gain muscle mass, we must first understand that food is one of the main factors in gaining muscle mass. When you exercise, your muscles suffer minor tears and other types of damage. Protein for example is needed to repair this damage and build new muscle tissue.

So if you don’t consume enough protein, your body may not have the building blocks it needs to repair and grow your muscles. Furthermore, it can hinder your muscle building efforts.

A healthy diet can also support overall health and well-being, which is important for muscle growth. Just as poor nutrition can lead to fatigue, illness and other health issues that can impede muscle growth.

That’s why today we decided to talk about some recipes to gain muscle mass that will help you a lot in your daily life and even in your health.

Recipes to gain muscle mass

High protein breakfast

Let’s talk about what you need to make a protein-rich breakfast, one of the top recipes for gaining muscle mass.


  • 1 tablespoon olive oil;
  • 2 eggs;
  • 1/2 cup chopped vegetables (such as peppers and onions);
  • 1/2 cup cooked black beans;
  • 2 spoons of parsley.

Optional garnishes: fresh herbs, cheese

This recipe serves one person. You can easily scale up or down to cater for more or less people by adjusting the ingredient amounts.

Method of preparation

  1. Heat a pan over medium heat and add 1 tablespoon of olive oil.
  2. Crack 2 eggs into the skillet and scramble them with a spatula.
  3. While the eggs are cooking, add 1/2 cup of chopped vegetables such as bell pepper and onion. You can also add other vegetables you like.
  4. When eggs are almost fully cooked, stir in 1/2 cup cooked black beans. You can also use other types of beans or legumes, such as kidney beans or chickpeas.
  5. Stir in 2 tablespoons of parsley. You can use any type of salsa you prefer.
  6. Cook the mixture for another minute or two, until everything is heated through.
  7. Then, serve the mixture hot, garnished with fresh herbs or cheese, if desired.

Grilled Chicken and Vegetable Kebabs

Grilled chicken and vegetable skewers can be a useful muscle building meal and one of the best recipes for gaining muscle mass as they provide a good source of protein and a variety of nutrients.


  • 0.5kg chicken breast, cut into 2/3cm pieces;
  • 1 cup vegetables (such as cherry tomatoes and bell peppers);
  • Oil;
  • Salt and pepper.

Optional seasonings: garlic, herbs, spices.

Method of preparation

  1. First preheat your grill over medium-high heat.
  2. Cut 1 kg of chicken breast into 2/3 cm pieces.
  3. Wash and chop 1 cup of vegetables, such as cherry tomatoes and bell peppers.
  4. Thread the chicken and vegetables onto skewers, alternating between the two.
  5. Brush the skewers with olive oil and season with salt and pepper (and any other seasonings, if desired).
  6. Place the skewers on the grill and cook for 10-12 minutes, until the chicken is cooked through.
  7. Then serve the skewers hot, garnished with fresh herbs or other seasonings, if desired.

Braised Beef and Sweet Potatoes

Eating a meal like beef and sweet potato stir-fry can be beneficial for building muscle as it provides your body with important nutrients like protein, carbohydrates and other essential vitamins and minerals, making it one of the top recipes for gaining muscle mass.


  • 0.5kg of beef (such as sirloin, flank or round steak), cut into thin strips;
  • 1 medium sweet potato, peeled and cut into small cubes;
  • 1 small onion, sliced;
  • 1 bell pepper, sliced;
  • 1 cup of broccoli florets;
  • 1 clove of garlic, minced;
  • 1 tablespoon olive oil;
  • 1 teaspoon ground cumin;
  • 1 teaspoon of chili powder;
  • Salt and pepper to taste.

Optional ingredients:

  • 2 tablespoons of soy sauce;
  • 1 spoon of honey;
  • 1 tablespoon of apple cider vinegar;
  • 1 teaspoon sesame oil;
  • Chopped fresh herbs (such as cilantro or chives) to serve.

First, you will need a large frying pan to cook the stir-fry.

Method of preparation

  1. Heat a large skillet over high heat. Add the olive oil and swirl to coat the pan.
  2. Add the beef strips to the pan and cook for 2-3 minutes, stirring occasionally, until browned on all sides.
  3. Add the onion, bell pepper, broccoli and sweet potato to the pan. Cook for another 3-4 minutes, stirring constantly, until the vegetables are tender.
  4. Add the garlic, cumin, chili powder and a pinch of salt and pepper to the pan. Cook for 1 minute, stirring constantly, until fragrant.
  5. If using, add the soy sauce, honey, apple cider vinegar and sesame oil to the pan. Stir to coat the meat and vegetables with the sauce.
  6. Then serve the stir-fry hot, garnished with chopped fresh herbs, if desired. To enjoy!

Recipes to gain muscle mass

It is important to note that building muscle requires a combination of regular exercise, it is not enough to just make recipes to gain muscle mass, you need to train and have adequate protein intake and sufficient caloric intake.

So a healthy, balanced diet that includes a variety of sources of protein, carbohydrates, and other nutrients is essential for optimal muscle building.