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Jason’s Basic Muscle Building Food Recipes

Below you’ll find several recipes that are simple for the most part. They all contain high protein and quality nutritional content. Some are for grilling, some baking, but for me personally, the crock pot and rice cooker are my best friend. These cooking devices enable you to cook several meals once if you don’t have the time or energy to cook often throughout the day. Preparation time is minimal, usually 10-15 minutes, then you just let it cook for the designated time.

I must warn you that these are basic recipes so feel free to ‘church it up’ a bit adding your own preferences in seasonings, spices and such. Just make sure you’re not adding a ton of extra sodium or sugar. On that note, it’s important to read the labels on every food product you buy. The meals below contain muscle building foods that are high in protein, and contain healthy carbs and fats. The goal here is to provide you a foundation for healthy meals with high nutritional value.

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Slow Cooker Simple Chicken and Rice

This is a very simple bodybuilder friendly meal and should make about 6 meals (6-8 ounces of chicken and 1 cup of rice each meal). If you don’t want to make white rice, you can use brown rice instead. This meal is perfect for both gaining mass and leaning out; just adjust the portions.

Cooking Devices: Slow cooker/crock pot and rice cooker

Ingredients:
3 lbs of skinless boneless chicken breast
4 chicken flavored bouillon cubes
2 16 ounce cans of chicken broth
2 1/4 cups of uncooked rice

Instructions for Chicken: Place chicken in the bottom of the slow cooker/crock pot. Pour in chicken broth then add the bouillon cubes. Cook on low for 8 hours.

Instructions for Rice: The best way is to use a rice cooker (2 1/4 cups of rice with 3 cups of water). This will make 6 cups of cooked rice. Otherwise you can use the stove top.

Slow Cooker Chicken and Veggies Meal

This is a very simple, healthy meal. Preparation time is about 10 minutes. This should make about 4-6 decent sized servings.

Cooking Devices: Slow cooker/crock pot

Ingredients:
2 lbs of skinless boneless chicken breast
3 chicken flavored bouillon cubes
6 red potatoes
½ bag of baby carrots
5 celery sticks
1/3 onion
1 20 ounce can of cream of mushroom

Instructions for Chicken: Place chicken in the bottom of the slow cooker/crock pot. Pour in the can of cream of mushroom then baby carrots and bouillon cubes. Slice the red potatoes and celery and add them. Then add large pieces of onion on top. Cook on low for 7-8 hours.

* Note: You can substitute the cream of mushroom for cream of chicken every other time you cook this.

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Slow Cooker Chili

This is an excellent chili recipe packed with plenty of protein. This should make about 6 large servings of chili (if you’re going for 50-60 grams of protein per meal).

Cooking Devices: Slow cooker/crock pot

Ingredients:
2 1/2 lbs of lean ground beef (93/7)
1 12 ounce can of red kidney beans
1 12 ounce can of white kidney beans
1 20 ounce can of tomato or pasta sauce
2 packets of chili seasoning

Instructions for Chicken: Cook the ground beef in a pan on the stove-top until its lightly browned, strain it then place it in the slow cooker/crock pot. Pour in the sauce and both cans of beans, add the seasoning then stir so that the seasoning is mixed in well. Cook on low for 6-7 hours. You may want to stir the ingredients occasionally to ensure seasoning is evenly distributed.

Slow Cooker Beef Stew

This is an extremely tasty beef stew recipe and should make about 4-6 hearty servings.

Cooking Devices: Slow cooker/crock pot

Ingredients:
2 lbs of beef tips
2 large potatoes
4 carrots
4 celery sticks
1/3 onion
1 packet of beef stew seasoning

Instructions for Chicken: Place the beef tips in the slow cooker/crock pot. Slice the potatoes, carrots, celery and onion, then add on top of meat. Pour in 1.5 – 2 cups of water (depending on how soupy you prefer it) along with the seasoning packet. Cook on low for 7-8 hours.

Grilled Chicken Low Carb Meal

This is the ‘cleanest’ meal you can possible have with plenty of lean protein and almost no fat or carbs. This is perfect for a pre-contest diet.

Cooking Devices: Stove top/grill and steamer

Ingredients:
2 boneless skinless chicken breasts
1 cup of asparagus and 1 cup of carrots

Instructions for Chicken: Add low sodium seasoning such as Mrs. Dash to the chicken breasts and grill for about 6 minutes on each side. The asparagus can be steamed in a rice cooker (if your rice cooker has the option), or can be cooked in a pot on the stove top.

Steak and Sweet Potato Meal

One of the healthiest vegetables with the highest amount of nutrients is the sweet potato. This makes it a perfect carb source to add to a nice juicy steak, which will provide quality protein.

Cooking Devices: Stove top and oven

Ingredients:
1 8 ounce sirloin steak
1/3 onion
1/3 green pepper
1 sweet potato

Instructions for Chicken: Wrap the sweet potato in tin foil and bake in the oven at 450 degrees for about an hour (or you can buy pre wrapped sweet potatoes to cook in the microwave for 8 minutes – DO NOT put tin foil in the microwave). For the steak, you can broil it in the oven for about 6 minutes on each side, or cook it on the stove top. Cut up the onion and green pepper and cook with the steak. Add your steak seasoning of preference.

Tilapia with Rice and Green Beans Meal

Tilapia provides a lean source of protein and is a complete meal with the addition of rice and green beans

Cooking Devices: Stove top/grill, rice cooker, and steamer

Ingredients:
2 tilapia fillets
½ cup of uncooked rice
1 cup of green beans

Instructions for Chicken: Tilapia can either be grilled or baked in the oven with your added choice of seasoning. If grilled, grill on each side for about 4-5 minutes. If baked, bake for about 10-12 minutes at 350 degrees. The cooking time depends on the size of the fillet (most tilapia fillets are thin and will cook much faster than steak or beef). Cook the rice in the rice cooker with a little over 1 cup of water. Steam the green beans; if that option isn’t available, you can cook them in a pot of the stove, boiling them for several minutes (if they’re canned, just heat them up on the stove top).

 

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