9 Quick and Easy Bodybuilding Meal Ideas

As a bodybuilder looking to gain muscle and strength your focus should not only be on what you are lifting in the gym, but also your diet too.

For some though this can be the most difficult part, and while chicken and rice serves its purpose nutritionally it is certainly not the most interesting meal. Especially if this is all that you are able to cook.

Luckily for you the following compiled recipes are quick and easy, yet still contain the nutrients your body requires for growth.

Check them out and leave a comment below if you found them to be both nutritious and delicious.

Simple Breakfast Ideas for Bodybuilders

Oatmeal with Blueberries

Love your oatmeal and want a little protein kick too? If so then you need the following recipe to help kick-start your day.

Ingredients:

• 1 cup oats
• 1/2 cup 2% milk
• 1 cup blueberries
• 1 scoop vanilla whey protein

Method:

1. Microwave both the oats and milk for around 2 and a half to 3 minutes
2. Then mix the whey protein thoroughly in the mixture
3. Finally, add the blueberries to the top

Gluten-Free Coconut Pancakes

These pancakes are made from a vanilla-flavoured pea protein, with coconut flour and milk to give it a hint of the tropical.

Add fresh berries of your own choice to finish off this delicious pancakes.

Ingredients:

• 1 scoop vanilla-flavoured pea protein
• 1 teaspoon baking powder
• 1/3 cup of coconut flour
• 1/4 teaspoon salt
• 4 large egg whites
• 3/4 cup coconut milk
• 2 tablespoons water
• 2 tablespoons organic extra virgin olive oil

Method:

1. Sift the protein powder, coconut flour and salt together in a large bowl
2. Mix the remaining ingredients in a separate bowl, this should then be added slowly to the first bowl slowly while whisking until smooth
3. Leave this mixture to stand for around 15 minutes
4. Brush a skillet or frying pan with the coconut oil and place over a medium heat
5. You will know when the pan is hot enough as a droplet of water will evaporate instantly when added
6. Stir the batter again and pour 1/4 a cup of batter into 4-inch circles. You should allow plenty of space between pancakes
7. The pancakes should be cooked until bubbles start to form on the surface. The pancake should then be flipped so that the opposite side can then be cooked
8. Serve immediately with your own choice of fresh berry. Strawberries or raspberries are a popular option

Whole-Wheat Blueberry Protein Muffins

Personally I love a muffin, but know that usually they are out of bounds.

The following recipe will be a lot better for you, and unlike many baked goods will keep you feeling full.

Ingredients:

• 1/2 cup applesauce
• 2 eggs
• 1/2 cup vanilla whey protein
• 1/4 cup brown sugar
• 1/4 teaspoons ground cinnamon
• 1 and a half cups whole-wheat flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder
• 2/3 cup fresh blueberries

Method:

1. Preheat your oven to 375°F (190°C)
2. Spray muffin cups with non-stick cooking spray
3. Place cups into muffin tin
4. Mix all wet ingredients in one bowl, dry ingredients in another
5. Mix both wet and dry mixtures together along with blueberries
6. Fill muffin cups and place in oven immediately
7. Bake for 20-25 minutes, or until muffins are brown on top
8. An easy way to check if the muffins are cooked thoroughly is to stick a toothpick into the centre. If when pulled out the toothpick is clean then the muffin is ready

Simple to Prepare Muscle Meals

Muscle Mash Potato

Who doesn’t love this old favourite? The following recipe will give you a great post-workout side with less fat than usual, but with extra added protein.

Ingredients:

• 1 lb. red potatoes
• 1/4 cup butter
• 1/4 cup 2% milk
• 1 scoop of flavourless whey protein

Method:

1. Skin and boil the potatoes until they are soft enough to pierce with a fork
2. Drain and place potatoes back into the pot
3. Add the butter, the milk and protein powder and mash thoroughly
4. Serve and enjoy

Coconut Curry Pumpkin Soup

Fancy a little spice in your life? This easy to prepare soup is the perfect high-protein meal for you.

Ingredients:

• 1 tablespoon extra virgin coconut oil
• 1 and a half tablespoons green curry paste
• 3 and a half cups pumpkin puree
• 1 and three quarters vegetable broth
• 1 can light coconut milk
• 1 tablespoon agave
• 2 medium lime
• 1 teaspoon brown sugar

Method:

1. Heat oil over a medium heat, before adding curry paste and cooking for around a minute
2. Add pumpkin puree and cook for a further 2 minutes
3. Whisk in the broth, coconut milk and brown sugar
4. Let the soup come to the boil, then leave it to simmer for around 10 minutes
5. Zest and juice the limes
6. Add this zest and lime juice to the soup
7. Add salt and pepper if necessary for extra taste

Gluten-Free Margherita Pizza

You may think that pizza is a certain no go, especially while cutting. But the following recipe will give you a tasty pizza that is not only filling, but also low in carbs too.

Ingredients:

• 1 bag protein chips, sea salt
• 3 scoops whey protein
• 1/2 cup raw cauliflower
• 2 large egg whites
• 1/2 cup part skim mozzarella
• 2 tablespoons natural almond meal
• 1/2 teaspoon salt
• 1 teaspoon garlic powder
• Non-stick cooking spray
• 1/3 cup tomato sauce
• 1/4 teaspoon stevia powder
• 2 tablespoons fresh chopped basil
• 1/2 cup fresh shredded mozzarella
• 6 thinly sliced tomatoes
• Gluten-free flour

Method (this comes in 3 parts):

For the dough:

1. Preheat oven to 450°F (230°C)
2. Place cauliflower florets onto baking sheet and roast for 12 minutes
3. After cooling, add cauliflower to blender, pulse a few times
4. Hand crush the protein chips and add to blender along with the egg whites
5. Blend this mixture until smooth
6. In a medium bowl, mix the protein powder, the part skim mozzarella, almond meal, salt and 1/3 of a teaspoon of the garlic powder
7. Thoroughly mix both wet and dry ingredients together with a whisk
8. Lightly coat a large baking sheet with the non-stick spray
9. Coat hands with some gluten-free flour
10. Place dough in centre of baking sheet and gently spread out into a circle with a diameter of 10 inches. It should be around 1/4 of an inch thick
11. Bake in the oven for 7 minutes, before flipping with a spatula and baked again for 3 minutes
12. Set base aside

For the sauce:

1. Using a medium bowl, whisk the tomato sauce, garlic powder and basil together

How to assemble the pizza:

1. Spoon the pizza sauce evenly over the base, leave a 1-inch border
2. Sprinkle the remaining mozzarella on top
3. Add the thinly sliced tomatoes
4. Bake for around 6-8 minutes
5. Top with remaining basil
6. Serve hot

Quick and Easy Bodybuilding Snacks

Rice and Oats Crispy Treats

Who remembers making rice crispy cakes when they were kids? I certainly do, but those treat full of chocolates and other goodies are perhaps not the best option for you now.

This is why these crispy treats are made from honey, butter and almond butter instead. Giving you a quick and easy snack full of fibre and protein.

Ingredients:

• 2 tablespoons butter
• 1/3 cup of raw honey
• 1 teaspoon pure vanilla extract (choose the no added sugar variety)
• 1 scoop vanilla whey protein
• 1 and a half cups Rice Crispies
• 1/2 cup of plain oatmeal
• 1/4 cup smooth almond butter
• non-stick cooking spray

Method:

1. Spray a baking pan with the non-stick cooking spray
2. In a large pan placed over a low heat, melt the butter and stir in the honey, almond butter and vanilla extract
3. Turn off the heat and stir in the remaining ingredients
4. Press this mixture into the baking pan and place in the fridge for 20 minutes
5. Cut into shapes ready to eat when peckish

No-Bake Vanilla Protein Cake

Do you love your cake, but are not a fan of baking? Fear not the following recipe will give you the tools you need to make your own delicious cake without having to turn on the oven.

Ingredients:

• 1 egg
• 3 tablespoons applesauce
• 2 tablespoon vanilla syrup
• 3 tablespoons 2% milk
• 1/2 teaspoon organic vanilla extract
• 2 tablespoons white flour
• 3 tablespoons dry pancake mix
• 1 scoop vanilla whey protein

Method:

1. Using a blender to blend all of the ingredients, apart from the flour, pancake mix and protein powder
2. Add the remaining ingredients to the blender and mix thoroughly
3. Add this mixture to a non-stick bowl
4. Microwave for 2 minutes
5. If still wet looking you should microwave for an additional 10 seconds at a time
6. Serve and enjoy

No-Bake Peanut Butter Cookies

If you have a sweet tooth then these cookies are ideal, plus those who loath baking can make them without needing to switch the oven on.

Ingredients:

• 1 cup all-natural peanut butter (you can also use almond butter or another nut butter)
• 1 cup quick-cook oats
• 1/2 cup of raw honey
• 1 cup chocolate whey protein

Method:

1. Mix all of the ingredients thoroughly
2. Roll mixture into approximately 22 balls. Each ball should be around an inch in diameter
3. Flatten into a cookie shape
4. Allow to dry and consume when hungry