Muscle Mass Recipes

***Make clean gains in muscle mass and increase your strength naturally through nutrition with Anabolic Cooking.

Anabolic Cooking, by ‘Muscle Cook’ Dave Ruel, has over 200 muscle building recipes and meal planning guides.

Why I Use Anabolic Cooking

  • Takes the guess work out of meal planning
  • Easy to follow recipes
  • Sensible meal plan (unlike the many trendy diets)
  • These are the types of meals eaten by countless bodybuilders and strength athletes for maximum strength and performance
  • Adequate balance of macronutrients
  • Healthy and delicious meals

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Anabolic Cooking Muscle Building Recipes

 


Muscle Mass Recipe 1: White Bean Chicken Chili

My white bean chicken chili is one of the easiest and quickest muscle mass building recipes to prepare.

You basically just throw everything in s crock pot and let is cook for 6-8 hours!

Prep Time: 15 minutes

Cook Time: 6-8 hours

Ingredients:

  • 1-2 large chicken breasts
  • 2 cans of white beans
  • 1 fresh tomato
  • 1 fresh red or green pepper
  • 1 package of white bean chicken chili seasoning

Instructions:

  1. Cut the chicken breast into small-cube pieces
  2. Put chicken in the crock pot
  3. Pour the cans of beans into the crock pot (undrained)
  4. Slice up the tomato and peppers, and place into crock pot
  5. Pour in seasoning
  6. Add 1 cup of water
  7. Stir all ingredients
  8. Set crock pot on low and cook for 6-8 hours

Muscle Mass Recipe 2: Whole Wheat Pasta with Ground Sirloin

My whole wheat pasta with ground sirloin is a true muscle mass building meal.

There’s a good mix of high quality protein, complex carbs, and healthy fats making it one big power meal. It’s also fairly easy to make.

Prep Time: 15 minutes

Cook Time:  15-20 minutes

Ingredients:

  • 1+ pound of lean ground sirloin
  • 1/2 package of whole wheat pasta (Mueller’s brand is good)
  • 1 jar of spaghetti sauce (Bertolli Olive Oil & Garlic is pretty awesome)
  • 1 small can of tomato sauce
  • 1 can of tomato paste
  • Optional: add fresh cut tomatoes and bell peppers

Instructions:

  1. Cook the ground sirloin in a pan on medium heat
  2. Bring a pot of water to a boil and lightly boil the pasta for 8-10 minutes (this can be done while the meat is cooking)
  3. Pour jar of spaghetti sauce, tomato sauce, and tomato paste in a pot and mix together
  4. Once ground sirloin is cook, strain it and add the cooked ground sirloin to the mixed sauces and let these heat on low
  5. Once pasta is done boiling, strain and prepare to serve
  6. *Optional: add parmesan cheese on top

Muscle Mass Recipe 3: Jason’s Famous Post Workout Protein Shake

Now it’s time for Jason’s famous post workout protein shake.

This shake covers everything for building muscle mass and recovery. It’s simple to make, and taste absolutely delicious!

There’s a good mix of high quality protein, complex carbs, and healthy fats making it one big power meal. It’s also fairly easy to make.

Prep Time: 5 minutes

Cook Time:  N/A

Ingredients:

  • 2 scoops of whey protein (Dymatize Elite Whey Protein, Gourmet Vanilla is my go-to protein powder)
  • 6 ounces of almond milk (or coconut milk)
  • 1 banana
  • 1/2 serving of frozen blueberries (I get these at Publix)
  • teaspoon of all natural peanut butter

Instructions:

  1. Pour almond milk into your blender
  2. Add th blueberries and banana
  3. Add the all natural peanut butter
  4. Add the whey protein powder
  5. Blend on high for 30-40 seconds (or use the Nutri Ninja Auto-iQ Setting).
  6. Drink and enjoy!

Eat with Passion,

Jason Stallworth


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Muscle Building Recipes and Meal Plan

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