5 High-Protein Recipes for Muscle & Energy | Build Lean Muscle & Boost Stamina

Here are 5 high-protein recipes designed to support muscle growth, energy, and recovery — complete with ingredients, step-by-step instructions, and full macronutrient breakdowns (per serving).

Each recipe is balanced for high protein, moderate carbs, and healthy fats.

1. Grilled Chicken Power Bowl

Serves: 2 Prep Time: 10 mins Cook Time: 20 mins

Ingredients

• 2 medium chicken breasts (8 oz / 225 g total)
• 1 cup cooked quinoa
• 1 cup spinach leaves
• ½ cup cherry tomatoes, halved
• ¼ avocado, sliced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• ½ tsp garlic powder
• Salt & pepper to taste

Instructions

1. Season chicken with garlic powder, salt, and pepper.
2. Grill over medium heat for 6–8 minutes per side, until cooked through.
3. Cook quinoa according to package instructions.
4. In a bowl, layer quinoa, spinach, and cherry tomatoes.
5. Slice chicken and place on top.
6. Drizzle with olive oil and lemon juice, garnish with avocado slices.

Macros (per serving)

• Calories: 440
• Protein: 44 g
• Carbs: 28 g
• Fat: 14 g

🍳 2. Protein-Packed Egg & Veggie Scramble

Serves: 1 Prep Time: 5 mins Cook Time: 10 mins

Ingredients

• 3 large eggs
• 3 egg whites
• ½ cup chopped bell peppers
• ½ cup baby spinach
• ¼ cup diced onion
• 1 tsp olive oil
• Salt, pepper & chili flakes to taste

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add onions and bell peppers; sauté 2–3 minutes.
3. Add spinach and cook until wilted.
4. Whisk eggs and egg whites; pour into the pan.
5. Stir gently until fully cooked. Season to taste.

Macros

• Calories: 315
• Protein: 34 g
• Carbs: 6 g
• Fat: 17 g

3. Salmon & Sweet Potato Meal Prep

Serves: 2 Prep Time: 10 mins Cook Time: 25 mins

Ingredients

• 2 salmon fillets (6 oz / 170 g each)
• 1 medium sweet potato, cubed
• 1 tbsp olive oil
• 1 cup broccoli florets
• ½ tsp paprika
• ½ tsp garlic powder
• Salt & pepper to taste
• Lemon wedges for serving

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes with half the olive oil, paprika, and salt. Roast for 20 minutes.
3. Add salmon and broccoli to the tray, drizzle with remaining oil and seasoning.
4. Bake 12–15 minutes or until salmon flakes easily.
5. Serve with lemon wedges.

Macros (per serving)

• Calories: 490
• Protein: 42 g
• Carbs: 30 g
• Fat: 21 g

4. Lean Beef Stir-Fry with Veggies

Serves: 2 Prep Time: 10 mins Cook Time: 15 mins

Ingredients

• 8 oz (225 g) lean beef strips
• 1 cup broccoli florets
• ½ cup sliced bell peppers
• ½ cup snow peas
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tsp olive oil
• 1 tsp minced garlic
• ½ tsp ginger

Instructions

1. Heat olive oil in a wok or skillet.
2. Add garlic and ginger, then beef strips; cook 3–4 minutes.
3. Add vegetables and stir-fry for another 4–5 minutes.
4. Add soy sauce and sesame oil, toss well, and cook 1 more minute.
5. Serve hot.

Macros (per serving)

• Calories: 420
• Protein: 45 g
• Carbs: 12 g
• Fat: 20 g

5. Chocolate Peanut Butter Protein Mug Cake

Serves: 1 Prep Time: 3 mins Cook Time: 1 min (microwave)

Ingredients

• 1 scoop (30 g) chocolate whey protein
• 1 tbsp natural peanut butter
• 1 tbsp cocoa powder
• 2 tbsp oats
• ¼ cup unsweetened almond milk
• ½ tsp baking powder
• Optional: stevia or banana for sweetness

Instructions

1. Mix all ingredients in a microwave-safe mug until smooth.
2. Microwave for 60–70 seconds (don’t overcook).
3. Let cool slightly before eating.

Macros

• Calories: 340
• Protein: 33 g
• Carbs: 18 g
• Fat: 14 g

Summary Table