20 Tasty Bodybuilding Recipes That You’ll Never Get Sick Of

Nobody pays as much attention to what they eat as a bodybuilder.

The calories have to be right and macros have to be balanced, and we can’t forget about the micros, either.

Then you have to account for each person’s individual dietary preferences and protocols–intermittent fasting, carb cycling, ketogenic dieting, and flexible dieting, to name a few.

Regardless of what diet you follow, these bodybuilding recipes have you covered.

You’ll find a little bit of everything here to help make your meal prepping a success, from high-calorie and high-carb to low-calorie and low-carb, fast and easy to more involved (and rewarding!).

Enjoy!

1. Protein Flax Waffles

Makes 3 large waffles

You don’t need to eat a bowl of cottage cheese in order to fit it into your meal plan. Not everyone finds cottage cheese to be enjoyable by the spoonful, and you don’t have to.

In this protein waffle recipe, it’s the secret ingredient to make the final result rich and moist. Even though cottage cheese is nutritious too, it helps make the blend of protein powder, oats, and egg whites taste indulgent.

Nutrition Facts (Per Serving)

Calories: 164
Protein: 20 grams
Carbs: 14 grams
Fat: 3 grams

Ingredients

• 1/2 cup (113 g) 2% cottage cheese
• 1 scoop (27.2 g) WHEY+ French Vanilla protein isolate
• 1 tsp. (4.2 g) vanilla extract
• 1/2 cup (40 g) rolled oats
• 3/4 cup (182 g) egg whites
• 1 Tbsp. (7 g) ground flaxseed

Instructions

1. Heat a waffle iron and coat it lightly with nonstick cooking spray.
2. Blend the cottage cheese, WHEY+, vanilla, oats, egg whites, and flaxseed until the batter is smooth.
3. Pour one-third of the batter into the waffle iron and cook until the waffle is set and lightly browned.
4. Repeat with the remaining batter to make three waffles. The nutrition facts exclude toppings.

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2. Maple Roasted Red Lentil Granola

Serves 8

Granola can be a great go-to for a nutritious breakfast or lunch with yogurt, but it tends to have only a few grams of protein per serving. To boost it a little more, use lentils as the base instead of oats.

Once they’re par-cooked in boiling water, red lentils can be baked like granola to get a crispy, flaky texture. They have a naturally nutty flavor that goes well with almonds and coconut.

Nutrition Facts (Per Serving)

Calories: 271
Protein: 10 grams
Carbs: 33 grams
Fat: 12 grams

Ingredients

• 1 1/3 cups (256 g) dry red lentils
• 1/3 cup (107 g) pure maple syrup
• 1 tsp. (2.6 g) ground cinnamon
• 1 tsp. (4.2 g) vanilla extract
• 2 Tbsp. (27 g) extra-virgin olive oil
• 1/2 cup (72 g) whole almonds
• 1/2 cup (43 g) unsweetened shredded coconut

Instructions

1. Heat the oven to 300°F. Line a rimmed baking sheet with parchment paper.
2. Put the lentils in a saucepan, cover them with several inches of water, and bring to a boil. Reduce the heat and simmer for 5 minutes.
3. Drain and rinse the lentils, then spread them on a clean towel and pat them as dry as possible.
4. Stir together the lentils, maple syrup, cinnamon, vanilla, and olive oil. Spread the mixture evenly on the prepared baking sheet.
5. Bake for 45 minutes, stirring every 15 minutes. Add the almonds and coconut, stir, and bake for 15 minutes more, or until the lentils are dry and crisp.
6. Cool completely before serving or storing.

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3. Sausage, Apple & Thyme Breakfast Pizza

Serves 8

When it comes with a ton of grease and is overloaded with cheese, pizza isn’t the best for a bodybuilding meal plan. Make it at home, and you can still enjoy this guilty pleasure without feeling bad about every bite – or regretting it later when you see slowed-down fitness performance.

This hearty pizza has chicken sausage, eggs, and even an apple as toppings to make it a well-balanced recipe. To really nail the nutrition, use a whole-wheat pizza dough to get complex carbs.

Nutrition Facts (Per Serving)

Calories: 286
Protein: 16 grams
Carbs: 33 grams
Fat: 10 grams

Ingredients

• 1 lb. (454 g) whole-wheat pizza dough
• 1 cup (113 g) shredded part-skim mozzarella
• 1/2 cup (57 g) shredded smoked gouda
• 1 cooked chicken-apple sausage link (85 g), thinly sliced
• 1 medium Gala apple (182 g), thinly sliced
• 1 small yellow onion (70 g), thinly sliced
• 3 large eggs (150 g)
• 4 large egg whites (132 g)
• 1 tsp. (0.8 g) chopped fresh thyme
• 2 tsp. (10 g) reduced-fat mayonnaise
• 2 tsp. (10 g) Dijon mustard
• 3/4 tsp. (4.5 g) salt
• 1/4 tsp. (0.6 g) black pepper

Instructions

1. Heat the oven to 400°F. Coat a baking sheet or pizza pan lightly with nonstick cooking spray.
2. Stretch the pizza dough over the prepared pan. Bake for 10 minutes, then remove it from the oven.
3. Stir together the mayonnaise and Dijon in a small bowl.
4. Coat a skillet lightly with nonstick cooking spray and set it over medium-high heat. Cook the onion with a pinch of the salt for 4 minutes.
5. Add the apple and cook for 3 minutes more, then transfer the apple and onion to a plate.
6. Whisk the eggs, egg whites, thyme, remaining salt, and pepper. Coat the skillet again, reduce the heat to medium, and scramble the eggs just until set, about 3 minutes.
7. Spread the Dijon mixture over the crust. Add half the cheese, then the eggs, apple, onion, sausage, and remaining cheese.
8. Bake for 6–10 minutes, or until the cheese melts. Cut into eight slices.

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4. Slow Cooker Mango Chicken & Sweet Potato Bowls

Serves 4

If you love chicken and sweet potatoes, luckily you can build countless bodybuilding meals from this simple superfood combo. They’re great when roasted, or take it to the next level by using a Crock Pot to infuse tropical flavors.

This recipe couldn’t be easier to make. Whisk together the sauce inside the slow cooker, put in the sweet potato wedges, and add the chicken after seasoning.

When it’s almost done and the sauce has thickened, dice up fresh mango to serve, and even toast coconut flakes if you want a special garnish.

Nutrition Facts (Per Serving)

Calories: 355
Protein: 29 grams
Carbs: 51 grams
Fat: 5 grams

Ingredients

• 1/2 cup plus 1 Tbsp. (135 g) orange-mango juice, divided
• 1/4 cup (61 g) light coconut milk
• 1 Tbsp. (6 g) minced fresh ginger
• 1 tsp. (5 g) minced habanero
• 1/2 Tbsp. (4.5 g) minced garlic
• 1/2 Tbsp. (7.5 g) coconut aminos
• 1/4 tsp. (1.5 g) sea salt
• 600 g sweet potatoes, peeled and chopped
• 1 lb. (454 g) boneless, skinless chicken breast
• 2 tsp. (4 g) curry powder
• 1/4 tsp. (0.6 g) black pepper
• 2 tsp. (6 g) tapioca starch
• 1 1/2 Tbsp. (7.5 g) unsweetened coconut flakes (optional; included in nutrition)
• 1 large mango (336 g edible), cubed
• 1/4 cup (4 g) fresh cilantro
• 1 Tbsp. (3 g) chopped chives

Instructions

1. Whisk 1/2 cup of the orange-mango juice with the coconut milk, ginger, habanero, garlic, coconut aminos, and salt in a slow cooker.
2. Arrange the sweet potatoes in the sauce. Season the chicken with the curry powder and black pepper, then set it over the sweet potatoes.
3. Cover and cook on low for 6–7 hours, or until the chicken reaches 165°F and the sweet potatoes are tender.
4. Transfer the chicken and sweet potatoes to a plate with a slotted spoon.
5. Whisk the remaining 1 Tbsp. juice with the tapioca starch, then whisk the mixture into the sauce in the slow cooker.
6. Return the chicken and sweet potatoes to the slow cooker. Cover and cook on high for 1–1 1/4 hours, or until the sauce thickens.
7. If using the coconut, heat the oven to 350°F. Spread it on a small baking sheet and bake for 2–4 minutes, watching closely, until lightly toasted.
8. Divide the chicken, sweet potatoes, mango, sauce, coconut, cilantro, and chives among four bowls. The nutrition facts include the coconut.

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5. Protein-Packed Chili Dogs

Serves 3 (2 chili dogs each)

Hot dogs might seem like junk food, but if you top them with a lean chili, you can add a ton of protein. Eat just two of these turkey dogs, and that’s over 50 grams of protein per serving.

Remember these chili dogs when you’re almost out of patience counting down the days to your next cheat meal. When you start learning how to build nutrient-dense recipes like this, you can develop a meal plan that doesn’t cut out your favorite foods.

Nutrition Facts (Per Serving)

Calories: 619
Protein: 52 grams
Carbs: 52 grams
Fat: 20 grams

Ingredients

• 1 lb. (454 g) 93% lean ground turkey
• 1 can (8 oz.; 227 g) no-salt-added tomato sauce
• 2 tsp. (5.4 g) chili powder
• 1 tsp. (3.1 g) garlic powder
• 1 tsp. (2.1 g) ground cumin
• 1 tsp. (2.3 g) black pepper
• 1 tsp. (1.8 g) crushed red pepper
• 1/2 tsp. (3 g) salt
• 1/8 tsp. (0.3 g) cinnamon
• 6 low-fat turkey hot dogs (270 g)
• 6 light hot dog rolls (258 g)

Instructions

1. Put the turkey, tomato sauce, chili powder, garlic powder, cumin, black pepper, crushed red pepper, salt, and cinnamon in a skillet over medium heat.
2. Cook, breaking up the turkey, until no pink remains. Reduce the heat to medium-low and simmer for about 20 minutes, stirring occasionally.
3. While the chili simmers, cook the hot dogs on a grill or in a skillet until heated through. Toast the rolls, if desired.
4. Put one hot dog in each roll and divide the chili evenly over all six. Serve two chili dogs per person.

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6. Maple-Glazed Vanilla Protein Donuts

Makes 4 donuts

Need a break from smoothies? Try these protein donuts, which can be enjoyed with fresh fruit.

For the glaze, stir maple syrup and melted coconut oil together, then spoon it over the cooled donuts.

Nutrition Facts (Per Serving)

Calories: 124
Protein: 11 grams
Carbs: 9 grams
Fat: 5 grams

Ingredients

For the donuts:

• 2 scoops (54.4 g) WHEY+ French Vanilla protein isolate
• 1 Tbsp. (7 g) coconut flour
• 1/2 tsp. (2.3 g) baking powder
• 1/8 tsp. (0.3 g) ground nutmeg
• 1/3 cup (82 g) unsweetened applesauce

For the glaze:

• 4 tsp. (27 g) pure maple syrup
• 4 tsp. (18 g) coconut oil, melted

Instructions

1. Heat the oven to 325°F. Coat four wells of a donut pan lightly with nonstick cooking spray.
2. Stir together the WHEY+, coconut flour, baking powder, and nutmeg. Add the applesauce and mix until no dry patches remain.
3. Divide the batter among the four prepared wells. Bake for 10–12 minutes, or until the donuts are set. Cool them completely on a wire rack.
4. Stir together the maple syrup and melted coconut oil. Spoon the glaze over the cooled donuts and let it set before serving.

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7. Farro Bowl with Turmeric Chickpeas

Serves 2

Whole grains and legumes are a great combo for nutrition any time of day, and this vegan breakfast bowl is a delicious way to fill up on them.

Not only does it have over 20 grams of plant-based protein from the chickpeas and farro, but there’s a lot of complex carbs and fiber too. For a little crunch, swap the avocado for a small handful of slivered almonds.

Nutrition Facts (Per Serving)

Calories: 754
Protein: 28 grams
Carbs: 94 grams
Fat: 34 grams

Ingredients

• 1/3 cup (47 g) raw sunflower seeds, soaked and drained
• 1/2 tsp. (1 g) lemon zest
• 2 Tbsp. (30 g) lemon juice
• 1/2 tsp. (2.5 g) Dijon mustard
• 1 1/2 cups (252 g) cooked farro
• 2 tsp. (9 g) olive oil
• 3 scallions (45 g), sliced
• 2 cups (328 g) cooked chickpeas
• 1/2 tsp. (1.5 g) ground turmeric
• 1 tsp. (3 g) sesame seeds
• 1 small avocado (150 g edible), diced
• 2 Tbsp. (30 g) pickled jalapeños
• 1/2 tsp. (3 g) sea salt
• 1/4 tsp. (0.6 g) black pepper

Instructions

1. Blend the sunflower seeds, lemon zest, lemon juice, Dijon, half the salt, half the pepper, and a splash of water until smooth. Add water a little at a time until the sauce reaches the consistency you want.
2. Divide the cooked farro between two bowls.
3. Heat the olive oil in a skillet over medium heat. Mash some of the chickpeas with a fork, leaving the rest whole.
4. Add the white parts of the scallions and the turmeric to the skillet. Cook for about 2 minutes, then add the chickpeas, remaining salt, and remaining pepper. Cook until hot, stirring often.
5. Stir the green parts of the scallions into the chickpeas, then divide the mixture between the farro bowls.
6. Top with the sunflower sauce, sesame seeds, avocado, and pickled jalapeños.

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8. Mini Spinach & Mushroom Quiche

Serves 6 (2 mini quiches each)

Quiche can be a tasty way to enjoy eggs, but often there’s more fat than protein because of cream or another high-fat dairy product.

These mini quiches have 14 grams each of protein and fat per two-quiche serving, even with a standard pie crust. To make it even leaner, make a base from shredded sweet potatoes instead, or forget it altogether to make crustless quiche.

Nutrition Facts (Per Serving)

Calories: 258
Protein: 14 grams
Carbs: 19 grams
Fat: 14 grams

Ingredients

• 3 large eggs (150 g)
• 1 large egg white (33 g)
• 1/4 cup (60 g) fat-free sour cream
• 4 Tbsp. (40 g) chopped sweet onion
• 4 white mushrooms (72 g), minced
• 2 slices (30 g) turkey bacon, chopped
• 12 baby spinach leaves (24 g), chopped
• 1 cup (113 g) shredded nonfat mozzarella
• 1 refrigerated 9-inch pie crust (198 g)
• 1/2 tsp. (3 g) salt
• 1/4 tsp. (0.6 g) black pepper

Instructions

1. Heat the oven to 375°F. Coat a 12-cup muffin pan lightly with nonstick cooking spray.
2. Cut the pie crust into 12 rounds, rerolling the scraps as needed, and press one round into each muffin cup.
3. Cook the onion, mushrooms, and turkey bacon in a skillet over medium heat until the onion softens and the bacon is cooked. Stir in the spinach and cook just until wilted.
4. Whisk the eggs, egg white, sour cream, salt, and pepper. Stir in the mozzarella and the cooked vegetable mixture.
5. Divide the filling among the crusts. Bake for 18–22 minutes, or until the centers are set.
6. Cool for 5 minutes before removing the quiches from the pan. Serve two per person. The nutrition facts use the listed pie crust; a sweet potato crust or crustless version will change them.

9. Pancake Sausage Muffins

Makes 18 muffins

Skip the usual morning muffin, and make these for breakfast instead. There’s still eggs, butter, and whole-wheat flour – but with an upgrade of turkey sausage.

When your morning protein shake isn’t enough to fill you up, grab one of these pancake muffins from the freezer, reheat in the toaster oven, and serve with maple syrup.

Nutrition Facts (Per Serving)

Calories: 117
Protein: 6 grams
Carbs: 11 grams
Fat: 6 grams

Ingredients

• 2 cups (240 g) whole-wheat flour
• 1 tsp. (4.6 g) baking powder
• 1/2 tsp. (3 g) sea salt
• 1 1/2 cups (367 g) low-fat buttermilk
• 2 large eggs (100 g)
• 1/3 cup (76 g) unsalted butter, melted
• 1/2 lb. (227 g) 90% lean turkey sausage, cooked

Instructions

1. Heat the oven to 350°F. Coat 18 wells across two standard muffin pans with nonstick cooking spray.
2. Whisk the flour, baking powder, and salt in a large bowl.
3. Whisk the buttermilk, eggs, and melted butter in a separate bowl. Add the wet mixture to the dry mixture and stir just until combined.
4. Fold in the cooked turkey sausage, then divide the batter among the muffin cups.
5. Bake for 15–20 minutes, or until the muffins are lightly browned and a toothpick inserted in the center comes out clean.
6. Serve with maple syrup, if desired. The nutrition facts exclude syrup.

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10. Shredded Chicken Salad with Asian Ginger Sauce

Serves 2

Cooked shredded chicken breast is one of the best bodybuilding foods you can keep on hand for quick meals. It’s easy to prepare in a slow cooker with chicken broth or water, as well as seasonings like salt and pepper or your favorite spice blend.

From there, the sky’s the limit on how you use the lean protein. Shredded chicken breast can be stored in the freezer for at least three months.

Nutrition Facts (Per Serving)

Calories: 224
Protein: 38 grams
Carbs: 7 grams
Fat: 4 grams

Ingredients

• 3 Tbsp. (45 g) chicken broth
• 1 Tbsp. (15 g) tamari
• 4 tsp. (8 g) freshly grated ginger
• 2 tsp. (10 g) lime juice
• 1 small red chili (14 g), seeded and diced
• 8 oz. (227 g) cooked shredded chicken breast
• 2 cups (140 g) thinly sliced Napa cabbage
• 1 cup (116 g) daikon matchsticks
• 1 scallion (15 g), thinly sliced

Instructions

1. Whisk the broth, tamari, ginger, lime juice, and chili in a large bowl.
2. Add the chicken, cabbage, and daikon and toss until evenly coated.
3. Divide between two bowls and top with the scallion.

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11. Cheesy Beef Pasta

Serves 8 (1 cup each)

Paying attention to nutrition doesn’t mean giving up the foods you crave. When you want some beef and cheddar pasta, think outside the box.

Make it at home, and you can choose the beef, pasta, sauce, and cheese you prefer. Onions, garlic, and zucchini add flavor, and there’s enough cheese to satisfy everyone at the table, kids included.

Nutrition Facts (Per Serving)

Calories: 357
Protein: 20 grams
Carbs: 44 grams
Fat: 12 grams

Ingredients

• 1/2 lb. (227 g) 90% lean ground beef
• 1 cup (160 g) diced onion
• 2 cloves (6 g) garlic, minced
• 1 small zucchini (180 g), chopped
• 1 jar (24 oz.; 680 g) marinara
• 1/2 tsp. (0.7 g) dried basil
• 1/2 tsp. (0.5 g) dried oregano
• 1/4 tsp. (0.45 g) red pepper flakes
• 12 oz. (340 g) dry rotini pasta
• 1/2 cup (57 g) shredded cheddar
• 1 1/2 cups (170 g) shredded part-skim mozzarella

Instructions

1. Cook the beef, onion, garlic, and zucchini in a large skillet over medium-high heat, breaking up the beef, until the meat is browned. Drain any excess fat.
2. Stir in the marinara, basil, oregano, and red pepper flakes. Reduce the heat and simmer for 15 minutes.
3. Meanwhile, cook the rotini according to the package directions. Drain it well.
4. Add the pasta to the sauce. Stir in the cheddar and mozzarella, cover the skillet, and cook over low heat until the cheese melts.

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12. Pressure Cooker Whole Roast Chicken

Serves 4

If there’s one staple bodybuilding recipe to nail for meal prep, this is it. Roasting a whole chicken will work with any seasoning, like adobo, Moroccan, or spicy Cajun. And you can do it in a number of ways too, including in the oven, a Crock Pot, or even a pressure cooker.

The chicken cooks for 24 minutes once the cooker reaches pressure. When the timer ends, leave the valve sealed and let the pressure drop on its own for 15 minutes before releasing any pressure that remains. Then serve it with an easy side like roasted vegetables or brown rice and beans. Leftover meat can be used for a whole other meal, like chicken burritos or casserole.

Nutrition Facts (Per Serving)

Calories: 435
Protein: 32 grams
Carbs: 2 grams
Fat: 33 grams

Ingredients

• 1 whole chicken (4 lb.), giblets removed
• 2 Tbsp. (27 g) olive oil
• 1 tsp. (6 g) salt
• 3/4 tsp. (1.7 g) black pepper
• 1 1/2 cups (360 g) chicken broth
• 1 medium lemon, halved

Instructions

1. Pat the chicken dry. Mix the salt and pepper, then season the chicken inside and out.
2. Set an electric pressure cooker to sauté. Add 1 Tbsp. oil and let it heat.
3. Rub the remaining 1 Tbsp. oil over the chicken and put both lemon halves in the cavity.
4. Put the chicken breast-side down in the cooker. Brown for 3 minutes, rolling it slightly from side to side, then transfer it to a plate.
5. Pour in the broth and scrape up the browned bits. Set the trivet in the cooker and place the chicken on it breast-side up.
6. Lock the lid, set the valve to sealing, and cook on high pressure for 24 minutes. The cooker will need additional time to reach pressure.
7. Let the pressure release naturally for 15 minutes, then carefully release any remaining pressure.
8. Check that the thickest part of the chicken reaches at least 165°F. For crisper skin, transfer the chicken to an oven-safe pan and broil for about 5 minutes.
9. The nutrition facts cover the chicken and listed cooking ingredients; side dishes are extra.

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13. Blackened Chicken Quinoa Salad

Serves 4

Salads don’t have to be light. Add sliced chicken breast and quinoa to all those fresh farmers’ market ingredients, and you’ll have a filling meal that’s loaded with nutrition.

Quinoa is awesome for a muscle-fueling meal plan no matter how you eat it: in a salad, as a side dish, or even mixed into veggie burgers. It’s awesome because, unlike most plant-based proteins, quinoa is a complete source of the amino acids your body needs, and it supports muscle repair with iron too.

Nutrition Facts (Per Serving)

Calories: 655
Protein: 49 grams
Carbs: 47 grams
Fat: 33 grams

Ingredients

• 2 cups (370 g) cooked quinoa
• 1 jalapeño (14 g)
• 3 cups (90 g) baby spinach
• 4 scallions (60 g), trimmed
• 1 cup (16 g) cilantro
• 1/2 cup (12 g) fresh mint
• 2 boneless, skinless chicken breasts (24 oz.; 680 g total)
• 1 rounded tsp. (2.5 g) ground allspice
• 1 rounded tsp. (2.5 g) smoked paprika
• 5 Tbsp. (67.5 g) extra-virgin olive oil, divided
• 2 bell peppers (298 g), sliced
• 1 large mango (336 g), chopped
• Juice of 2 limes (60 g)
• 1 avocado (201 g edible)
• 1/3 cup (50 g) crumbled feta
• 1 cup (34 g) watercress
• 2 Tbsp. (30 g) plain low-fat Greek yogurt
• 1/2 tsp. (3 g) salt
• 1/4 tsp. (0.6 g) black pepper

Instructions

1. Spread the cooked quinoa on a large platter and let it cool slightly.
2. Season the chicken with the allspice, paprika, half the salt, and half the pepper. Put it between two sheets of parchment paper and pound it to an even thickness of about 3/4 inch.
3. Heat 3 Tbsp. olive oil in a large skillet over medium-high heat. Cook the chicken for 3–5 minutes per side, or until it reaches 165°F. Transfer it to a cutting board.
4. Add the bell peppers to the skillet and cook, tossing often, until lightly charred and tender.
5. Toss the quinoa with the jalapeño, spinach, scallions, cilantro, mint, peppers, mango, lime juice, remaining 2 Tbsp. olive oil, remaining salt, and remaining pepper.
6. Fold in the avocado and watercress. Slice the chicken and set it over the salad, then add the feta and yogurt.

14. Spicy Salmon Sushi Bowl

Serves 1

Deconstruct sushi, and you won’t have to worry about learning the intricate process of rolling it by hand. So you can enjoy the flavors without stressing out in the kitchen, or paying a lot at the local sushi place, simply put everything you like in a bowl.

This can be made with short-grain brown rice, or go for quinoa since it doesn’t have to stick together. Once your grain of choice has been cooked, all you need to do is slice up the salmon and an avocado, and layer it on top of the grains before grabbing some chopsticks or a fork.

Nutrition Facts (Per Serving)

Calories: 325
Protein: 31 grams
Carbs: 21 grams
Fat: 14 grams

Ingredients

• 4 oz. (113 g) sushi-grade wild salmon, sliced
• 1 tsp. (5 g) Sriracha
• 1 tsp. (5 g) low-sodium soy sauce
• 1/4 avocado (50 g), sliced
• 1/3 cup (62 g) cooked quinoa
• 1/2 tsp. (2 g) furikake
• 1 Tbsp. (3 g) chopped chives
• 1 nori sheet (2.4 g), torn

Instructions

1. Keep the salmon refrigerated until you are ready to assemble the bowl. Use fish that has been handled and labeled for raw consumption.
2. Stir together the Sriracha and soy sauce, then gently coat the salmon with the mixture.
3. Put the quinoa in a bowl and top it with the avocado and salmon.
4. Sprinkle with the furikake and chives and serve with the torn nori. The nutrition facts use quinoa; substituting rice will change them.

15. Cajun Chickpea Fritters

Serves 4 (about 2 fritters each)

Making a bodybuilding menu that’s vegan is challenging, but not impossible. This side dish or light entrée is full of flavor, like falafel meets Cajun fritters.

And there’s no shortage of nutrients either with zucchini, tahini, and a side of spinach. Serve with creamy cashew sauce or lemon parsley vinaigrette, and for a larger meal, add a side of dirty rice and beans.

Nutrition Facts (Per Serving)

Calories: 267
Protein: 13 grams
Carbs: 39 grams
Fat: 8 grams

Ingredients

• 1 Tbsp. (15 g) lemon juice
• 1 Tbsp. (15 g) tahini
• 1 cup (160 g) chopped onion
• 3 handfuls (90 g) fresh spinach
• 1 Tbsp. (5 g) nutritional yeast
• 3 garlic cloves (9 g), minced, divided
• 1/2 Tbsp. (6.75 g) extra-virgin olive oil
• 1 tsp. (2.5 g) Cajun spice blend
• 1 can chickpeas (253 g drained)
• 1 medium zucchini (196 g), shredded
• 4 sun-dried tomatoes (28 g), chopped
• 1/2 tsp. (3 g) sea salt
• 1/4 tsp. (0.6 g) black pepper
• 1 tsp. (5 g) hot sauce
• 1/2 cup (60 g) chickpea flour
• 1 tsp. (4.5 g) avocado oil

Instructions

1. Blend the lemon juice, tahini, onion, one handful of spinach, nutritional yeast, 2 garlic cloves, olive oil, and Cajun seasoning until smooth.
2. Add the chickpeas, zucchini, and sun-dried tomatoes and pulse just until combined. Keep some texture in the mixture.
3. Stir in the salt, black pepper, hot sauce, and enough of the chickpea flour to form a thick batter.
4. Heat the avocado oil in a nonstick skillet over medium-high heat. Spoon the batter into the skillet to make 2 1/2-inch patties.
5. Cook for about 2 minutes per side, or until browned and set. Work in batches as needed to make about eight fritters.
6. Reduce the heat to medium. Add the remaining garlic and spinach to the skillet and cook until the spinach wilts. Serve with the fritters.
7. The nutrition facts cover the fritters and spinach; suggested sauces, rice, and beans are extra.

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16. Skillet Fish Fillet with Tomatoes, White Wine & Capers

Serves 2

Making a date-worthy dinner doesn’t have to be unhealthy or time-consuming. This fish for two is impressive and nutritious, yet takes just 10 minutes to prepare in a hot skillet. And this method can work with a wide variety of fish, so pick up whatever is on sale, and enjoy it with marinara, white wine, and capers.

Nutrition Facts (Per Serving)

Calories: 286
Protein: 40 grams
Carbs: 10 grams
Fat: 7 grams

Ingredients

• 1 1/2 tsp. (7 g) unsalted butter
• 2 garlic cloves (6 g), crushed
• 1/4 cup (60 g) white wine
• Juice of 1/2 lemon (24 g)
• 1/2 cup (125 g) marinara
• 2 halibut fillets (12 oz.; 340 g total)
• 2 tsp. (17 g) capers
• 1/8 tsp. (0.75 g) salt
• 1/4 tsp. (0.6 g) black pepper

Instructions

1. Melt the butter in a large skillet over medium heat. Add the garlic and cook for 1 minute.
2. Add the wine and lemon juice and simmer for 30–60 seconds.
3. Stir in the marinara, then add the halibut. Season with the salt and pepper and scatter the capers over the top.
4. Cover and cook for 4 minutes. Turn the fish and cook uncovered for about 1 minute more, or until it flakes easily and reaches 145°F. The nutrition facts use halibut; another fish will change them.

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17. Sloppy Joe Lettuce Wraps

Serves 6

This easy bodybuilding recipe plays off an old favorite. But instead of heating up the contents of a can and spooning them between a bun or soon-to-be-soggy sandwich bread, these sloppy joes use ground turkey and lettuce.

What makes it satisfying is the hearty turkey filling which has tons of flavor from apple cider vinegar, Worcestershire sauce, chili powder, and dry mustard.

Nutrition Facts (Per Serving)

Calories: 294
Protein: 23 grams
Carbs: 16 grams
Fat: 15 grams

Ingredients

• 1 Tbsp. (13.5 g) extra-virgin olive oil
• 1 cup (160 g) chopped red onion
• 1 celery stalk (40 g), chopped
• 1/4 tsp. (0.8 g) garlic powder
• 1/2 tsp. (3 g) salt
• 1/4 tsp. (0.6 g) black pepper
• 1 lb. (454 g) 93% lean ground turkey
• 1 can (6 oz.; 170 g) tomato paste
• 1 cup (240 g) chicken broth
• 1 Tbsp. (15 g) apple-cider vinegar
• 2 Tbsp. (25 g) packed brown sugar
• 3 Tbsp. (45 g) Worcestershire sauce
• 2 1/2 tsp. (6.8 g) chili powder
• 1 tsp. (2 g) dry mustard
• 6 large lettuce leaves (90 g)
• 4 oz. (113 g) shredded cheddar

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and celery and cook until softened, about 5 minutes.
2. Add the garlic powder, salt, black pepper, and turkey. Cook, breaking up the meat, until no pink remains.
3. Stir in the tomato paste, broth, vinegar, brown sugar, Worcestershire sauce, chili powder, and dry mustard.
4. Reduce the heat and simmer, stirring occasionally, until the mixture is thick enough to spoon into the lettuce leaves, about 15 minutes.
5. Divide the filling among the lettuce leaves and top with the cheddar.

18. Shrimp Burger

Serves 1

Sometimes you know you need a lean protein, but what you’re really craving is a bite of a juicy burger. Rather than going for a ground meat like chicken or turkey, make your own burger patties from whole shrimp.

You just need a food processor to blitz everything together, including onion, bell pepper, and a seasoning blend like Old Bay. You’ll end up with a seafood burger that delivers 44 grams of protein once it’s assembled with goat cheese, sprouted-grain bread, lettuce, and tomato.

Nutrition Facts (Per Serving)

Calories: 449
Protein: 44 grams
Carbs: 34 grams
Fat: 16 grams

Ingredients

• 5 oz. (142 g) raw shrimp, peeled and deveined
• 2 Tbsp. (8 g) fresh parsley
• 1/4 tsp. (0.6 g) black pepper
• 2 Tbsp. (20 g) diced red onion
• 2 Tbsp. (20 g) diced bell pepper
• 1 tsp. (4.5 g) coconut oil
• 1 oz. (28 g) goat cheese
• 2 slices (68 g) sprouted whole-grain bread
• 1 lettuce leaf (15 g)
• 2 tomato slices (30 g)

Instructions

1. Put the shrimp, parsley, and black pepper in a food processor. Pulse until the mixture is chunky and sticky; do not blend it smooth.
2. Fold in the red onion and bell pepper, then shape the mixture into one patty.
3. Heat the coconut oil in a skillet over medium heat. Cook the patty until browned on both sides and the center reaches 145°F.
4. Put the patty on one slice of bread. Add the goat cheese, lettuce, tomato, and second slice of bread.

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19. Tuna Stuffed Tomatoes

Serves 8

These creative stuffed tomatoes are a tasty way to enjoy tuna salad. And they’re great to serve when there’s a crowd because it’s easy to double or triple the recipe, quick to assemble, and already divided into individual portions to ensure everyone gets a taste.

You can also keep the tuna salad ready in the fridge for a few days and stuff it into tomatoes as needed for a light lunch or post-workout snack.

Nutrition Facts (Per Serving)

Calories: 67
Protein: 6 grams
Carbs: 3 grams
Fat: 3 grams

Ingredients

• 8 Campari tomatoes (600 g total)
• 2 large hard-boiled eggs (100 g), chopped
• 1 can (5 oz.; 113 g drained) solid white tuna
• 2 tsp. (6 g) chopped fresh chives
• 1 Tbsp. (8.6 g) capers
• 1 1/2 Tbsp. (21 g) mayonnaise
• 1/2 tsp. (3 g) salt
• 1/4 tsp. (0.6 g) black pepper

Instructions

1. Slice the tops from the tomatoes and hollow them out with a small spoon without piercing the sides or bottoms.
2. Sprinkle the insides with half the salt and set the tomatoes cut-side down on a wire rack for 30 minutes.
3. Mix the eggs, tuna, chives, capers, mayonnaise, remaining salt, and pepper in a bowl.
4. Turn the tomatoes upright and blot away any moisture. Divide the tuna mixture among them, mounding it slightly without packing it down.
5. Cover and refrigerate until ready to serve.

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20. Oatmeal Pancakes with Tuna

Serves 1

Think you’ve seen every kind of protein pancakes before? These aren’t sweet with bananas and maple syrup. You won’t even need a scoop of whey protein powder.

Instead, open a can of tuna to make savory protein pancakes. You’ll still need oats and eggs, but instead of cinnamon and sugar there’s diced onion and mustard powder. Try topping them with Greek yogurt and tomatoes, or sour cream and fresh herbs.

Nutrition Facts (Per Serving)

Calories: 414
Protein: 45 grams
Carbs: 19 grams
Fat: 17 grams

Ingredients

• 1 can (5 oz.; 113 g drained) tuna in water
• 2 large eggs (100 g)
• 4 Tbsp. (20 g) rolled oats
• 1/4 cup (40 g) finely chopped onion
• 1 tsp. (5 g) Dijon mustard
• 1 tsp. (4.5 g) olive oil, for frying

Instructions

1. Mix the tuna, eggs, oats, onion, and Dijon in a bowl. Let the mixture stand for 5 minutes so the oats can absorb some moisture.
2. Shape the mixture into three small pancakes.
3. Heat the olive oil in a nonstick skillet over medium heat. Cook the pancakes for 3–4 minutes per side, or until browned and set in the center.
4. Add any suggested toppings after cooking. The nutrition facts exclude toppings.