Muscle Gaining Tips

5 Delicious and Affordable Muscle Building Recipes

3 Delicious and Affordable Muscle Building Recipes

People always had this impression that “healthy foods” are bland and boring. In fact, a lot of people admit that the reason they don’t want to commit to a healthier lifestyle is because they don’t want to stop eating their favourite foods. They think that once they do, they will be stuck with tasteless, lifeless food; and that’s really not a pretty picture.

But that really isn’t the case anymore. Culinary science has finally caught up with the demands of bodybuilding. In fact, books like The “No-Fail Meal Plan” provide customized muscle building meal options that are tailored-fit according to your body’s required nutrition.

What’s even better is that they’re created to be pleasing, not just to your eyes, but to your taste as well. Nutrition is very much important in achieving your bodybuilding goals, and you deserve to enjoy every bit of food that goes in your mouth.

That being said, here’s a list of highly recommended muscle building meals that you can prepare just to add color and taste to your daily bodybuilding diet:

BLT Steak Salad

Ingredients:       450 g trimmed steak

275 g shredded romaine lettuce

90 g finely chopped red onion

30 g crumbled crisp-cooked turkey bacon

30 g crumbled blue cheese

50 g halved cherry tomatoes

¾ tbsp. salt

¼ tbsp. black pepper

1 tbsp. olive oil

1 tbsp. cider vinegar

How to Cook:

  1. Drizzle a pinch of salt and pepper on steak.
  2. Set a non-stick grill pan over medium-high heat and add cooking spray. Put the steak into the pan and cook for 5 minutes on each side to achieve medium-rare.
  3. Set the steak aside on a cutting board for 5 minutes. Slice it into 12 pieces with an angle against the grain.
  4. In a large bowl, add the oil, mustard, vinegar, and the remaining salt. Add the lettuce, onions, and tomatoes, and mix well.
  5. Transfer the salad mixture onto a platter. Add the steak on top and sprinkle with bacon and blue cheese.

Nutritional value:

Every serving contains 181 calories, 20 g Protein, 3 g carbohydrates, and 9 g Fat.

Cajun-Style Blackened Salmon Fillets

Ingredients:       2 pcs. wild salmon fillets with skin on

1 ½ tbsp. extra virgin olive oil

1 tbsp. paprika

1 tsp. smoked garlic powder

1 tsp. medium chili powder

1 tsp. cayenne pepper

¼ tsp. dried basil

¼ tsp. dried thyme

¼ tsp. dried oregano

¼ tsp. white pepper, ground

¼ black pepper, ground

¼ tsp. salt

How to Cook:

  1. In a medium-sized bowl, put all the spices and mix well.
  2. Get the salmon fillets and coat both sides with olive oil. Rub the spice mixture on each side and make sure that it is evenly distributed.
  3. Set a non-stick frying pan on a burner turned to medium-high heat. Add the remaining olive oil into the pan and place the salmon fillets with the skin facing down.
  4. Let it fry for 5 minutes on each side.
  5. Transfer the salmon to a platter and squeeze a lemon on it. Don’t forget to add a starchy food on the side, i.e., potatoes, vegetables, or rice.

Nutritional Value:

Every serving contains 268 calories, 30g Protein, and 16 g Fat – no carbohydrates.

Whey Protein Shake

Ingredients:       30 g whey powder

240 ml. unsweetened vanilla almond milk

120 g. banana

40 g. oats

15 g. peanut butter


Ice cubes

How to Prepare:

  1. Pretty much throw everything in the blender and blend.

Tip: Pre-blend the oats if you’re having trouble mixing it together with the rest of the ingredients.

Nutritional Value:

Every serving contains 522 calories, 36 g Protein, 61 g Carbohydrates, and 15 g Fats.

All of these recipes are featured in Sean Nalewanyj’s science-based fitness program where he stresses the importance of nutrition in gaining muscle mass and increasing strength. It’s also a reminder that the palatability of a meal is just as important as its nutritional value – and that neither should be compromised for the other. A delicious and, at the same time, nutritious meal is within your reach.

The same principles are presented in the book “The Body Transformation Blueprint”, which is a step-by-step guide for bodybuilding and fat loss. It contains a set of effective workout routines, diet plans and recipes, food supplements, and basically everything you need to make sure you get the results you want at the end of your bodybuilding journey.

Sean’s program is based only on scientific facts and the application of a personal approach to bodybuilding training – a coaching program discussed fully in his “1-on-1 Fitness Coaching” book. For more details, visit his website.

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