Use these simple dishes to feed your body after the gymEating the right amount of protein and carbohydrates after a work out can help fuel your muscles for growth. But figuring out what to chow down on doesn’t have to be complicated or expensive. Just try these 5 super-simple muscle recipes that use 5 ingredients or less. The list includes breakfast, lunch, dinner, and dessert options that are packed with the nutrients you need to get the results you want. For a deep dive into workout nutrition, check out What and When You Should Eat to Build Muscle.
8 egg whites
½ cup instant rice
½ cup water
Rice seasoning as needed
Directions: Add minute rice to water. Microwave, covered, on high for 5 minutes, and then let rice sit covered for 5 minutes afterward.
While the rice cooks, place a medium-sized, non-stick pan over medium to high heat. Lightly coat the pan with non-stick cooking spray. Add egg whites, stirring regularly to scramble. When eggs are fully cooked, add the rice to the pan and stir to combine. Add rice seasoning to taste.
Makes 1 serving
Calories: 327
Fat: 1g
Carbs: 45g
Fiber: 1g
Protein: 32g
½ cup rolled oats
2 Tbsp flax seed meal
1 ½ cups ultra-filtered milk
1 cup blueberries
Directions: Combine the oats, flax, and milk in a bowl and microwave on high for 2 minutes. Stir, and then microwave again for 1 to 2 minutes as needed. Add blueberries and serve.
Makes 1 serving
Calories: 516
Fat: 17g
Carbs: 62g
Fiber: 17g
Protein: 30g
5 oz ground beef (90 percent lean)
½ cup chopped onion
2 Tbsp tomato paste
3 Tbsp ketchup
1 sprouted-grain bun
Pepper (optional)
Worcestershire sauce (optional)
Directions: Place a medium-sized non-stick pan over medium to high heat. Add the beef and chopped onion, stirring with a spatula until completely browned.
Next, add tomato paste and ketchup. (Optional: Add pepper and Worcestershire sauce to taste.) Mix ingredients thoroughly in the pan and reduce heat to medium. Cook for 5 to 7 more minutes or until the beef is completely cooked through. Scoop onto a sprouted-grain bun.
Makes 1 serving
Calories: 473
Fat: 9g
Carbs: 59g
Fiber: 9g
Protein: 42g
1 cup cubed chicken breast
1 cup cubed sweet potato
1 cup broccoli florets
2 tsp olive oil
Caribbean Jerk seasoning as needed
Directions: Place a medium-sized, non-stick pan over medium to high heat. Add olive oil, chicken, and Caribbean Jerk seasoning. Stir as needed to cook the chicken on all sides.
As the chicken cooks, place the sweet potato cubes and broccoli florets in a bowl. Cover with a damp paper towel and microwave for 3 to 4 minutes to steam.
Once the vegetables are done steaming in the microwave, add them to the frying pan. Stir and reduce heat. Cook until chicken is done and sweet potato cubes are fork tender.
Makes 1 serving
Calories: 466
Fat: 15g
Carbs: 34g
Fiber: 9g
Protein: 50g
2 ½ cups rolled oats
3 scoops of whey protein powder
¼ cup dark chocolate chips
⅓ cup peanut butter
¼ cup maple syrup mixed with ½ cup water
Directions: Preheat your oven to 350 degrees. Mix oats, protein powder, and chocolate chips together in a bowl.
Next, thoroughly mix in the peanut butter. Once all of the ingredients are blended together, stir in the water and maple syrup mixture until the dough is a uniform, sticky consistency.
Form into 5 large cookies and bake in the oven for 10 minutes.
Makes 5 servings
Calories: 415
Fat: 16g
Carbs: 51g
Fiber: 6g
Protein: 22g
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