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6 Super-Fast Muscle Meals

6 Super-Fast Muscle Meals

Proper nutrition is the key to a fit physique. Fuel your power workouts with these easy, customizable recipes that prove you can stay on track without spending hours in the kitchen.

I get it. You want to maintain or build an amazing physique, but spending countless hours cooking each meal and shelling out a fortune on food is just not practical. I agree—"ain't nobody got time fo' dat !" So, here are 6 customizable meals that won't break the bank and that you can easily prep at the beginning of the week—and then freeze—so you can stay on track and accomplish your goals.

These six meals are quick, affordable, and chocked full of the macros you'll need to power through a week of grueling workouts. An added bonus: They're time efficient. Each meal can be prepared in mass in less than 25 minutes and can be customized to complement your diet and goals. Just prep, freeze, and defrost.

1
BBQ Chicken Wrapped Asparagus

Hands down, this is one of my favorite meals. It's a super easy way to get your daily dose of veggies, and it's easily customizable so you can really make the meal your own. Go seasonal with your farmer's market faves or put a new spin on flavor by mixing in different spices.

Ingredients
Instructions
  1. Set oven to 405°F.
  2. Measure and cut chicken breasts into thin, 2-3 oz pieces. Feel free to further flatten the chicken with a mallet.
  3. Season chicken cutlets with 1 tbsp barbecue sauce (for each piece) and your choice of seasonings.
  4. Chop the ends off asparagus and wrap the chicken around 6 asparagus spears.
  5. Place the chicken on a baking sheet with the open facing down.
  6. Bake in the oven for about 8-10 minutes.
Nutrition Facts
Amount per serving
(without fruit)
Calories 378
Total Fat3 g
Total Carb41 g
(18 g carbs from rice)
Protein46 g

BBQ Chicken Wrapped Asparagus PDF (52.3 KB)

2
Wild Game and Black Bean Stuffed Bell Peppers
(with Goat Cheese)

You 'mirin?! Well, if not, you should. Wild game is a fantastic protein source that's generally much lower in fat than beef and is often a better source of iron, zinc, and omega-3 fatty acids. Not sure how to cook that gamey meat? Mix it with some black beans and a little salsa, stuff it in a bell pepper, and BOOM—certified muscle-building meal.

Ingredients
  1. 6 oz ground wild game (i.e., bison, kangaroo, elk, etc)
  2. 1/2 cup black beans
  3. 2 bell peppers
  4. 4 tbsp pico de gallo, salsa, or diced tomato
  5. 2 tbsp goat cheese crumble
  6. Pinch of fresh parsley; diced red onions
  7. Seasonings: garlic, onion powder
  8. Optional additional carbs: 1/4 cup brown rice
  9. Fruit (optional): fresh pineapple and mango slices
Instructions
  1. Set oven to 405°F.
  2. Cut tops off bell peppers and remove the seeds inside.
  3. Spray a baking sheet and place the bell peppers on the sheet with the open-side facing down. Bake for 10-12 minutes.
  4. Lightly spray a skillet with Kelapo Coconut Oil and place on medium heat. Add the diced onions.
  5. Add ground wild game meat to the skillet. When the meat is nearly finished, add in beans, fresh parsley, 2 heaping tbsp of pico de gallo, salsa, or diced tomatoes. Mix with a spatula.
  6. Remove the bell peppers from the oven and flip them over. Add in game and beans mixture. Top with goat cheese (or low fat mozzarella cheese) and fresh parsley (if desired)
  7. Bake in the oven for 8-10 minutes.
Nutrition Facts
Amount per serving
(without fruit and optional ingredients, using 6 oz ground kangaroo)
Calories 355
Total Fat5 g
Total Carb44 g
(23 g carbs from beans)
Protein49 g

Wild Game and Black Bean Stuffed Bell Peppers (with Goat Cheese) PDF (55.1 KB)

3
Stuffed Muscle Eggs with Pita Bread

Don't be fooled by the looks of this meal. Between the eggs, yogurt, and fish, it packs quite a protein punch. Eat it for breakfast or lunch, and I guarantee you'll feel energized to attack your daily workouts.

Ingredients
Instructions
  1. Boil 2 eggs. Peel them and slice them in half. Remove the yolk from 1 egg (or both eggs) and add to a bowl.
  2. Add 1/2 can wild salmon to the bowl along with 1 tbsp Greek yogurt, onions, and your other choice of seasonings.
  3. Mix the ingredients together; then stuff the eggs. Or, add egg whites to the mixture to create a salmon salad.
  4. Eat the meal with pita bread or stuff the pita with the salad, lettuce, and tomatoes.
Nutrition Facts
Amount per serving
(without fruit)
Calories 399
Total Fat9 g
Total Carb24 g
Protein55 g

Stuffed Muscle Eggs with Pita Bread PDF (67.6 KB)

4
Spicy Flank Steak Kabobs with Sweet Potato,
Blueberries and Almonds (Honey)

If I could only prep 3 meals per week, they'd definitely be breakfast, lunch, and my post-workout meal. The last thing you want after an amazing training session is to be unprepared. Use this post-workout meal—full of vitamins B, E, iron, and antioxidants—to refuel your body, replenish nutrients, and aid in muscle building and recovery.

Ingredients
Instructions
  1. Set oven to 405°F.
  2. Wrap the sweet potato in foil and place in the oven. If you cannot find a whole sweet potato close to your serving size, then simply cut the sweet potato into small pieces, measure them to ensure your serving size portion and bake them on a baking sheet lined with aluminum foil. Bake for about 45 minutes depending on the size. If they are cut in chunks, then bake for only 25-30 minutes.
  3. Cut flank steak into very small pieces. Season with your choice of seasonings.
  4. Chop 1 zucchini and 1 bell pepper into small pieces for the kabob.
  5. Assemble the kabobs, alternating between beef, bell pepper, and zucchini.
  6. Place the assembled kabob on a baking sheet/pan and bake for 8-12 minutes depending how well you like your meat cooked.
Nutrition Facts
Amount per serving
(without fruit and optional ingredients)
Calories 475
Total Fat11 g
Total Carb45 g
Protein35 g

Spicy Flank Steak Kabobs with Sweet Potato, Blueberries and Almonds (Honey) PDF (60.9 KB)

Note: when preparing this meal for the week, if you choose to add blueberries and almonds, keep those items separate and do not freeze.

5
Turkey Meatloaf with Spinach and Whole Wheat Pearl
Couscous

Time to dust off your muffin pan! Steer clear of sugary carbs and use your baking tray for good with this easy meal you'll prep in virtually no time at all. Add your own swag and flavor with optional seasonings like olive tapenade and fruit.

Ingredients
Utensils
  • Muffin pan
Directions
  1. Set oven to 405°F.
  2. Season ground turkey with your choice of seasonings. Add in your choice of diced veggies.
  3. Lightly spray your muffin pan with Kelapo Coconut Oil. Place the ground turkey inside of the muffin holders. Depending on how big your muffin pan is and your singular serving, you may have to use 2 muffin holders for each serving.
  4. Top each serving with 1 tbsp marinara sauce.
  5. Bake in the oven for about 8-10 minutes. If you use less lean ground turkey, you can consider increasing the cooking time to 10-12 minutes.
  6. Boil couscous using water and low sodium chicken or vegetable broth. Add cilantro or onions while cooking for added flavor. Set aside, and allow to cool. Add 1 tbsp olive tapenade to couscous if desired.
Nutrition Facts
Amount per serving
(without fruit and optional ingredients)
Calories 357
Total Fat4 g
Total Carb38 g
Protein41 g


6
Sesame Tahini Shrimp and Zucchini Linguine Pasta Salad

One of my mottos: "No boring food. Ever." That's especially true for salads. Spruce up that lowly bed of lettuce with good-for-you protein and fresh, raw veggies. In the right amount they can be satisfying, filling, and supply your body with the needed vitamins, antioxidants, and enzymes to aid in digestion, heart function, and overall health.

Ingredients
Utensils
  • Julienne Shredder
Directions
  1. Cut zucchini using a Julienne shredder in order to make the raw linguine.
  2. Slice veggies for pasta.
  3. In a bowl, mix tahini, sesame oil and Bragg's Liquid Aminos.
  4. Place all ingredients into a large bowl, including cooked shrimp. Pour the Tahini sauce you made over the meal. Toss it to make sure all sides are covered in the sauce.
  5. Sprinkle sesame seeds on top. And then devour!
Nutrition Facts
(without fruit and optional ingredients)
Amount per serving
Calories 470
Total Fat19 g
Total Carb28 g
Protein48 g

Sesame Tahini Shrimp and Raw Zucchini Linguine Pasta Salad PDF (114 KB)

If you're concerned about the fat content, then simply remove the sesame oil which adds about 60 calories with 7g of fat.

Want more meal ideas? Join the FitMenCook & FitWomenCook movement today and share your dieting tricks and tips! You can find me on:

Instagram.com/FitMenCook
YouTube.com/FitMenCook
Facebook.com/FitMenCook
Twitter.com/FitMenCook

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Eat Your Meat: The Muscle-Building Bounty Of Beef And Fish

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Meatballs Done Right: 5 Diet-Friendly Recipes

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About The Author

Kevin Alexander is a fitness enthusiast and creator of ''FitMenCook''. He is based in Dallas, TX.

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itsJustAROD

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itsJustAROD

holy crap thats what im talkin about

Jul 22, 2013 6:36pm | report
 
gmains

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gmains

Yes, I am now more hungry than ever for this.

Jul 31, 2013 6:04am | report
braindeadnyc

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braindeadnyc

meals fit for a king/queen

Jul 22, 2013 7:15pm | report
 
SaraSolomon

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SaraSolomon

excellent article!

Jul 22, 2013 7:16pm | report
 
LV2MODEL

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LV2MODEL

Not complicated at all! Loving it!

Jul 22, 2013 7:49pm | report
 
fashionfella

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fashionfella

Could someone speak to the matter of how long to reheat these items? Also steak reheated usually tastes like crap are there any special tricks that can be done to avoid this.The article would of been better to focus on the day after how to reheat and actually eat these dishes.Thanks for the ideas.

Jul 22, 2013 8:08pm | report
 
cgraham531

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cgraham531

i dunno...... deal with it?

Jul 22, 2013 11:08pm | report
Kovenant

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Kovenant

Never reheat meat in the microwave, use the Stove

Jul 23, 2013 3:25pm | report
CaseyofDoom

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CaseyofDoom

Cook beef rare if you plan on reheating it.

Jul 23, 2013 8:13pm | report
ryanbr6

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ryanbr6

There are safe food temperature guidelines you should follow, above all. This includes reheating.

Google "food reheating guide", that might help

Jul 23, 2013 9:17pm | report
skinnyjskeet

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skinnyjskeet

I cook my meals ahead I find leaving steak whole and slicing as you need it helps. If u slice it all up and portion it out for your macros in advance it turns to complete garbage. I also never reheat steak...

Jul 25, 2013 12:19pm | report
Mainesoldier

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Mainesoldier

cook it in a fry pan quick no need to add any excess oil or anything there's already going to be some from the meat itself.

Oct 18, 2013 2:34am | report
yogachic52

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yogachic52

these meals look delicious - can't wait to try them out!

Jul 22, 2013 8:45pm | report
 
rlambert71

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rlambert71

Now, that's some good eatin'!!

Jul 22, 2013 9:13pm | report
 
jtortorich

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jtortorich

Looks good!

Jul 22, 2013 9:55pm | report
 
JayMauythai

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JayMauythai

MORE OF THESE ARTICLES!!!

Jul 22, 2013 10:17pm | report
 
Hernanvilla

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Hernanvilla

really nice

Jul 22, 2013 11:42pm | report
 
bsalkeld

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bsalkeld

BBQ chicken wrapped asparagus - epic!

Jul 22, 2013 11:45pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 197.53 lbs
  • bf: 13.0%
Stephank330

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Stephank330

Amazing recipes !

Jul 23, 2013 12:07am | report
 
RichardAbs

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RichardAbs

Great post.

Creating exciting and tasty meals is the best part about being on a diet no matter what your calorie intake is.

I make sure my foods are never boring but at the same time still match up to my diet requirements.

For any tips on Training or Diet ideas then please drop me an inbox. :-)

Jul 23, 2013 2:44am | report
 
MissPLP

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MissPLP

Looks yummy!

Article Rated:
Jul 23, 2013 8:54am | report
 
Chuckm78

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Chuckm78

Love it!

Jul 23, 2013 11:17am | report
 
davidbrogdon1

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davidbrogdon1

good ideas here

Article Rated:
Jul 23, 2013 11:36am | report
 
MusicMusclez

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MusicMusclez

Yep needed that right there!

Jul 23, 2013 11:39am | report
 
Thai_Clinch

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Thai_Clinch

i make some of these now. but those peppers...oh lawd. gonna start doing that.

Jul 23, 2013 12:51pm | report
 
Showing 1 - 25 of 120 Comments

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