• Ingredients:
  • 4-5 turkey meatballs (lean ground turkey, garlic, onions)
  • 1 cup cooked quinoa
  • 1 cup steamed green beans
• Preparation:
  • Form meatballs with lean ground turkey, bake or pan-sear.
  • Cook quinoa as per package instructions.
  • Steam green beans with a touch of olive oil, salt, and pepper.
• Nutritional Info (Per Meal):
  • Calories: 500 | Protein: 40g | Carbs: 50g | Fat: 12g

Why it works: Turkey is a lean protein that promotes muscle building, and quinoa is a complete protein that aids in muscle repair.

3. Salmon with Brown Rice and Asparagus



• Ingredients:
  • 6 oz baked or grilled salmon
  • 1 cup cooked brown rice
  • 1 cup roasted asparagus
• Preparation:
  • Season salmon with herbs and lemon, then bake or grill.
  • Cook brown rice and roast asparagus with olive oil and garlic.
• Nutritional Info (Per Meal):
  • Calories: 550 | Protein: 45g | Carbs: 50g | Fat: 18g

Why it works: Salmon is rich in omega-3 fatty acids, which help reduce inflammation and support recovery.

4. Ground Beef Stir-Fry with Vegetables and Jasmine Rice

• Ingredients:
  • 5 oz lean ground beef (90% lean or higher)
  • 1 cup mixed stir-fry vegetables (bell peppers, onions, carrots)
  • 1 cup cooked jasmine rice
• Preparation:
  • Brown ground beef and stir-fry vegetables in a pan with soy or low-sodium teriyaki sauce.
  • Serve with jasmine rice.
• Nutritional Info (Per Meal):
  • Calories: 600 | Protein: 42g | Carbs: 60g | Fat: 20g

Why it works: Lean beef provides essential amino acids for muscle growth, and the vegetables offer fiber and vitamins.

5. Egg Muffins with Spinach and Turkey Bacon

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• Ingredients:
  • 6 whole eggs
  • 1/2 cup chopped spinach
  • 4 slices of turkey bacon (cooked and chopped)
  • 1/4 cup shredded cheese (optional)
• Preparation:
  • Whisk eggs, mix in spinach, cooked turkey bacon, and cheese.
  • Pour into muffin tins and bake at 350°F (175°C) for 20 minutes.
• Nutritional Info (Per 3 Muffins):
  • Calories: 300 | Protein: 30g | Carbs: 5g | Fat: 15g

Why it works: Egg muffins are a convenient, high-protein breakfast option to kickstart your day with muscle-building nutrients.