5 high-protein recipes for building muscle mass

If your goal is to gain muscle mass, protein must become the cornerstone of your diet. And what better way to achieve this than by enjoying some exquisite high-protein recipes? Keep reading because in this MasMúsculo article, we bring you several ideas for those days when you want to prepare something different while maintaining your intake of the proteins your muscles need. 

Why are proteins so important? 

Protein is the essential nutrient for build and repair muscle tissue. And considering that after intense training, muscles suffer micro-injuries, they need amino acids to recover and grow stronger (and therefore, high-protein recipes). 

In addition, protein helps regulate hormonal balance, keeps blood sugar levels and promotes satiety, preventing loss of lean mass during periods of caloric deficit.

Creamy lemon chicken 

A dish full of flavor with a smooth texture, ideal for replenishing energy and protein without giving up the taste and pleasure of enjoying a creamy, flavorful sauce. 

Ingredients for making high-protein lemon chicken

To prepare this recipe, you will need: 

• 4 skinless, boneless chicken thighs (about 400 g)
• 1 chopped onion
• 1 garlic clove
• 1 cup chicken stock
• 1/2 cup low-fat sour cream
• Juice of 1 lemon
• 1 tablespoon of olive oil
• Salt, pepper, and thyme 

How is it made?

Season the chicken thighs with salt and pepper, brown them in oil, and set aside. Sauté the onion and garlic, then add the stock and lemon juice. Stir in the sour cream and chicken thighs. Cook for 10 minutes over low heat and serve with a touch of thyme. 

High-protein beef ramen recipe

Here’s one of those high-protein recipes that’s perfect when you’re craving an Asian dish, reinvented to help you build muscle with every bite. 

Ingredients for two servings

Craving ramen? Enjoy it in this high-protein recipe version. You will need: 

• 200 g beef tenderloin
• Coconut oil
• 200 ml boiling water
• 2 spring onions
• 1 tbsp grated ginger
• 1 chopped red chili
• 1 liter of beef stock
• 1 package of ramen noodles
• 2 eggs, boiled for 6 minutes
• 1 tablespoon soy sauce
• 1 teaspoon grated ginger
• Pak choi leaves, to taste

Step-by-step summary

Sauté the garlic, ginger, chili, and one spring onion in coconut oil until golden. Add the beef stock, soy sauce, spices, and water; simmer. Cook the tenderloin in a pan with coconut oil, let it rest, and cut it into strips. Boil the eggs for 5 or 6 minutes, cool, and peel. Add the pak choi and noodles to the broth and cook for about 2–3 minutes. Serve the broth with the noodles, add the tenderloin and halved egg, and garnish with spring onion.

Cauliflower, cheese, and turkey pie

A perfect combination of vegetables and protein if you’re looking for high-protein recipes for dinner. 

Ingredients

For two generous servings, you will need: 

• 1 cauliflower 
• 400 g of ground turkey or sausages
• 200 g of low-fat grated cheese
• 3 eggs
• 1 tablespoon of olive oil
• 200 ml of milk
• Salt, pepper, and nutmeg to taste

How to make it

Cook the cauliflower and cut it into pieces, then mix it with the grilled turkey, or sausage meat, eggs, and cheese. Season, place it in a baking dish, sprinkle a little grated cheese on top, and bake for 30 minutes at 180 °C.

Oatmeal porridge with chocolate and banana

High-protein recipes for a delicious and healthy breakfast? Coming right up! This dish is energizing, as it combines carbohydrates and protein to start the day strong.

Ingredients

• 50 g of rolled oats
• 250 ml of high-protein plant-based drink
• 1 heaping tablespoon of our chocolate protein mix 
• 1 tablespoon of pure cocoa powder
• 1 sliced banana
• 1 teaspoon of chia seeds

Step by step

Boil the plant-based drink with the oats, cocoa, chocolate protein, and banana until it reaches your preferred consistency. Let it rest for several hours and serve with chia seeds. 

Baked salmon with sweet potato

The ideal dose of omega-3 and high-quality protein that your muscles will love. 

Ingredients for making high-protein baked salmon

• 2 salmon fillets (300 g)
• 1 large sweet potato, sliced
• 1 tablespoon of olive oil
• Thyme and rosemary to taste
• Salt and pepper

Step-by-step summary

 Bake the halved sweet potato for 15 minutes at 200 °C with a little olive oil, salt, and pepper. Add the salmon fillets seasoned with herbs and bake for 12 more minutes.

As you can see, preparing high-protein recipes can be much easier and more delicious than you think.

Protein supplements: are they necessary?

Although these high-protein recipes provide a good dose of protein, it can sometimes be difficult to reach the ideal amounts for building muscle through diet alone. That’s why at MasMúsculo, you’ll find a wide selection of protein shakes to complement your nutrition: concentrated, isolated, hydrolyzed, vegan, and lactose-free proteins. We offer powdered, capsule, and ready-to-drink formats, as well as protein bars. And if you have any questions, don't worry. Our expert team is ready to help you choose the option best suited to your needs.