High-Protein Meals for Muscle Building

Protein is the building block of muscle. Here are meals that pack 30+ grams per serving.

Breakfast

1. Greek Yogurt Parfait (32g protein) - Greek yogurt, granola, berries, and protein powder

2. Egg White Omelette (28g) - 6 egg whites with spinach, mushrooms, and feta

3. Protein Pancakes (35g) - Oat flour, protein powder, banana, and eggs

Lunch

4. Chicken Caesar Salad (42g) - Grilled chicken, romaine, parmesan, and Caesar dressing

5. Turkey & Black Bean Bowl (38g) - Ground turkey, black beans, rice, and salsa

6. Tuna Wrap (34g) - Albacore tuna, whole wheat wrap, and vegetables

Dinner

7. Grilled Salmon with Quinoa (40g) - Wild salmon fillet over quinoa with roasted vegetables

8. Lean Beef Stir-Fry (36g) - Sirloin strips with broccoli and brown rice

9. Chicken Breast with Sweet Potato (38g) - Herb-roasted chicken with mashed sweet potato

Snacks

10. Cottage Cheese with Fruit (28g)

11. Hard-Boiled Eggs (12g for 2 eggs)

12. Protein Smoothie (30g+)

Aim for 1.6-2.2g of protein per kg of body weight daily for optimal muscle growth.