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How to Build Muscle?
Though there are three primary factors for mass building strength training, diet, and rest, most experienced fitness experts and personal trainers prefer keeping a high-protein diet as the most vital.
According to personal trainers, a high-protein diet gives you substantial muscle mass. Most recommend adding protein naturally to your diet instead of relying solely on whey protein.
If you’re also finding it challenging to build mass, check out these ten protein-rich food recipes, all recommended by personal trainers. Most of these recipes make bodybuilding meal prep a quick affair.
So, without further ado, let’s begin:
- Steak and Bean Burrito Bowl
The black beans and steak burrito bowl contains protein and is extremely convenient to prepare. All you need to do is – add chopped tomatoes, lettuce, white or brown rice, and Greek yogurt to the bowl. Amplify the taste by sprinkling cheddar cheese and some lime juice.
- Baked Caprese Chicken
This Italian dish makes meal prep for muscle gain an easy task. Tomatoes, mozzarella, vinegar, herbs, and olive oil give it a rich flavor. On the other hand, the Caprese chicken delivers protein for muscle gaining.
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Try for FREE- Turkey Lettuce Wraps
The turkey lettuce wrap is a tasty appetizer and one of the best meal prep recipes for muscle gain. What makes it the top favorite of most trainers because it’s easy and quick to prepare and provides adequate nutrition in every bite.
- Greek Lemon Chicken with Tzatziki Sauce
This Greek lemon chicken dipped in Tzatziki sauce is delicious and is every bodybuilder’s delight. According to fitness experts & trainers, a single serve of this recipe delivers you almost 50 gm of protein and being tasty adds to the overall experience of consuming it.
- Balsamic and Garlic Chicken
As the name suggests, the recipe contains chicken breasts, mushrooms, balsamic vinegar, and herbs. It’s one of the best high-protein meals for muscle building and provides the necessary amounts of protein for your body without compromising food quality and taste.
- Lemony Shrimp with Goat Cheese
Mostly preferred as a lunch meal by fitness experts, this lemon shrimp and goat cheese dish is known for its flavor and nutritional value and is low on carbs. Both items fulfill the daily protein intake required for an individual.
- Butternut Squash and Sausage Risotto
This Risotto dish is for you if you need more dinner meal prep ideas for muscle gain. It is easy to make and convenient to store for a long time. While the sausage and chicken stock gives you protein, the butternut squash provides the necessary flavor and taste.
- Feta and Tuna Pasta Salad
This feta and tuna pasta salad is an ideal bodybuilding meal prep for anyone as it's low on fats, highly rich in protein, and provides you with adequate amounts of other essential nutrients necessary for muscle gain. What’s more? You can easily store it in the fridge for several days.
- Asían Pork Dumplings
If you're looking for high-protein meals for muscle building, this Chinese delicacy loaded with protein is worth your consideration. Steam dough wrappers with a filling of ground pork, cabbage, soy sauce, ginger, garlic, and soy sauce, and your Asian pork dumplings are ready to eat.
- Turkey And Bean Chili
Are you struggling to find a low-calorie, high-protein meal for muscle gain? Well, your search ends right here. This recipe is worth it, with ground turkey and cannellini beans as primary ingredients. Start preparing turkey with chopped onions, garlic, and pepper until done. Add chili powder (as per taste), tomato paste, beans, spices, and chicken broth, boil the mixture and serve.
Protein for Mass
Muscle building varies for every individual and depends on protein intake, training intensity, and recovery. Most of these meal prep ideas for muscle gain are recommended by trained experts and include the right protein balance to support muscle growth. When personal trainers manage nutrition alongside workouts using personal training software like FitBudd, it becomes easier to track meals, monitor progress, and keep clients consistent with both training and nutrition plans.
If you've any successful meal prep for muscle gain, share it with our readers and us through Instagram. We would love to know about it!
Meet the author
FitBudd
Empowering coaches and trainers to thrive, FitBudd is the ultimate personal training software for accelerated business growth.
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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