Building Lean Muscle

Requires the right balance of nutrients—plenty of protein to support repair and growth, with minimal excess fat. These recipes are designed to fuel your strength training goals, keeping meals clean, satisfying, and effective.

Grilled Lemon Herb Chicken with Quinoa & Vegetables (Serves 4)

Protein-packed, light, and refreshing—perfect for post-workout recovery.

Ingredients:

• 4 boneless, skinless chicken breasts (4 oz each)
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1 cup quinoa, rinsed
• 2 cups low-sodium vegetable broth
• 2 cups steamed broccoli and carrots

Instructions:

• Marinate chicken with lemon juice, garlic, olive oil, and oregano for 30 minutes.
• Grill chicken until fully cooked.
• Cook quinoa in vegetable broth until fluffy.
• Serve chicken over quinoa with steamed vegetables.

Turkey & Spinach Egg White Scramble (Serves 2)

A low-fat, high-protein breakfast or lunch option that keeps you full and fueled.

Ingredients:

• 1 cup liquid egg whites (or 6 egg whites)
• 4 oz lean ground turkey breast
• 1 cup fresh spinach
• 1 small onion, diced
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a skillet and cook onion until softened.
• Add ground turkey and cook until browned.
• Stir in spinach until wilted.
• Add egg whites and scramble until cooked through.
• Season with salt and pepper.

Seared Tuna with Roasted Asparagus & Sweet Potato Mash (Serves 2)

Rich in protein and nutrients, with healthy carbs to fuel muscle recovery.

Ingredients:

• 2 tuna steaks (4 oz each)
• 1 tbsp low-sodium soy sauce or tamari
• 1 tsp sesame oil
• 1 tsp fresh ginger, grated
• 2 cups asparagus, trimmed
• 1 medium sweet potato, peeled and cubed
• Salt and pepper to taste

Instructions:

• Boil sweet potato until tender, mash with a splash of water, and season lightly.
• Roast asparagus at 400°F for 15 minutes with a touch of salt and pepper.
• Marinate tuna with soy sauce, sesame oil, and ginger. Sear for 2–3 minutes per side.
• Plate tuna with asparagus and sweet potato mash.

The Bottom Line

High-protein, low-fat meals like these make it easy to support lean muscle growth while maintaining a clean diet. Pair them with consistent training and hydration, and you’ll see results both in the gym and at the table.

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