Muscle Building Growth Recipes

By Vince DelMonte

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.

The good news is that your taste buds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

Protein Fudge Nuggets

Nutritional Info (1/10 of the recipe): 234 calories; 6.7 grams fat; 18 grams carbohydrates; 25 grams protein

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.

  • 8 scoops chocolate protein powder
  • 1 cup oatmeal (can be ground depending on the consistency you’d like)
  • 1/3 cup natural peanut butter
  • 3 tbsp honey
  • ½ cup milk
  • 3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.


Pumpkin Pancakes

Nutritional Info (per recipe) : 217 calories; 23 grams protein; 26 grams carbohydrates; 4 grams fat

When you’re craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

  • ¼ cup oats
  • 1/3 cup canned pumpkin
  • 5 egg whites
  • 1 tbsp ground flax
  • ½ tbsp cinnamon
  • Splenda to taste

First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.

Makes about 5 – 4″ pancakes.

Protein Jell-O

When you’re craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.

  • 1 package sugar-free Jell-O (any flavour)
  • 1 scoop Syntrax Nectar protein powder (any flavour – to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that’s finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.

Blueberry Cookies

Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

  • 2 scoops vanilla protein powder
  • 4 egg whites
  • ½ cup oats
  • 1 cup blueberries

First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.

Nutritional Info (per cookie) : 54 calories; 6.5 grams protein; 0.7 grams fat; 5.5 grams carbs

About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain and Empowered Nutrition Systems, a collection of done-for-you Fat Loss Meal Plans.

He specializes in teaching skinny guys how to build muscle, gain muscle weight quickly and get cut without drugs, supplements and training less than before.

Clément Yeung

Founder & Fitness Nerd

Founder of Muscle4Hardgainers. Loves to experiment and teach others the best ways to reach their physical goals.