High Protein Dinner Recipes For Muscle Building

Name: High Protein Dinner Recipes For Muscle Building
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 chicken breasts; 1 cup quinoa; 2 cups chicken broth; 2 tablespoons olive oil; Salt and pepper to taste; 1 tablespoon Italian seasoning; Fresh parsley for garnish; 1 cup lentils, cooked; 2 cups mixed vegetables (bell peppers, broccoli, carrots); 1 tablespoon soy sauce; 2 cloves garlic, minced; 1 tablespoon sesame oil; Chopped green onions for garnish

Highlighted under: Wholesome Meals

When I set out to create these High Protein Dinner Recipes for Muscle Building, I wanted something that would not only fuel my body but also satisfy my taste buds. I believe that a nutritious meal should taste great, and these recipes do just that. Each dish is packed with protein and easily comes together in about 30 minutes. Whether I’m prepping for a workout or recovering afterwards, these recipes offer the right balance of nutrients and flavors to keep me energized and satisfied.

Created by

Brittany Shaw

Last updated on 2026-01-22T08:52:14.175Z

During my fitness journey, I realized the importance of high-protein meals, especially for muscle recovery and growth. I experimented with various protein sources and found that combining lean meats, beans, and legumes created truly satisfying dishes. One of my favorite combinations is grilled chicken with lentils; it’s not only packed with protein but also offers fiber that fills me up without weighing me down.

My favorite trick is to marinate the chicken in a blend of Greek yogurt and spices. This not only enhances the flavor but also helps to tenderize the meat. I find this technique works wonders to keep the chicken juicy while it grills to perfection. Trust me, a sprinkle of fresh herbs at the end takes the dish to another level!

Why You'll Love This Recipe
Packed with lean protein to support muscle building
Quick and easy to prepare for busy evenings
Flavorful combinations that please even non-health-conscious eaters

Utilizing Protein-Rich Ingredients

Incorporating high-protein ingredients into these recipes is crucial for muscle building. Chicken breasts are an excellent source of lean protein, typically offering around 26 grams of protein per 3-ounce serving. This means that by choosing quality cuts and grilling them, you not only get a delicious meal but also maximize your protein intake. Marination in olive oil and Italian seasoning further enhances the flavor and tenderness of the chicken, making it an irresistible part of this dish.

Lentils, on the other hand, are a fantastic plant-based protein source. They contain about 18 grams of protein per cup when cooked and are also rich in fiber, which helps keep you satisfied. Their earthy flavor is a great complement to stir-fried vegetables and soy sauce. By cooking lentils ahead of time, you can save valuable preparation time during weeknight dinners.

Perfecting Cooking Techniques

Grilling chicken may seem straightforward, but achieving that perfect char can be tricky. Preheating the grill is non-negotiable; a medium-high heat (about 375°F to 400°F) is ideal for creating those coveted grill marks while ensuring the chicken remains juicy. Keeping an eye on the chicken is important—avoid flipping it too soon to prevent it from sticking, and only turn it once when golden brown.

Cooking quinoa properly is vital for achieving that light and fluffy texture. Rinse the quinoa before cooking to remove the bitter saponins, which can affect flavor. Using chicken broth instead of water for cooking imparts richer flavor, and it’s essential to let it rest post-cooking for about 5 minutes before fluffing. This resting period allows the grains to separate, resulting in the perfect quinoa base for your meal.

Ingredients

Grilled Chicken with Quinoa

4 chicken breasts
1 cup quinoa
2 cups chicken broth
2 tablespoons olive oil
Salt and pepper to taste
1 tablespoon Italian seasoning
Fresh parsley for garnish

Lentil Stir-Fry

1 cup lentils, cooked
2 cups mixed vegetables (bell peppers, broccoli, carrots)
1 tablespoon soy sauce
2 cloves garlic, minced
1 tablespoon sesame oil
Chopped green onions for garnish

Instructions

Steps

Prepare the Chicken

Preheat the grill to medium-high heat. Marinate the chicken breasts in olive oil, salt, pepper, and Italian seasoning for at least 15 minutes. Grill the chicken for about 6-7 minutes on each side or until fully cooked.

Cook the Quinoa

In a saucepan, bring the chicken broth to a boil. Add in the quinoa, cover, and reduce to a simmer. Cook for 15 minutes, or until all liquid is absorbed and quinoa is fluffy.

Prepare the Lentil Stir-Fry

In a skillet, heat the sesame oil over medium heat. Add minced garlic and mixed vegetables and sauté until the veggies are tender. Stir in the cooked lentils and soy sauce, cooking for an additional 5 minutes.

Assemble the Meal

Serve the grilled chicken over a bed of fluffy quinoa and alongside the flavorful lentil stir-fry. Garnish with fresh herbs and green onions.

Enjoy!

Pro Tips

Feel free to swap in different vegetables or grains based on what you have on hand. The key is to balance protein with great flavors!

Storage and Reheating Tips

These high-protein dishes store well in the refrigerator for up to three days. Store the grilled chicken and quinoa separately to maintain texture. When reheating, I recommend using the microwave with short increments to avoid overcooking the chicken, which can dry it out. Alternatively, you can reheat the chicken in a skillet over low heat with a splash of broth to infuse moisture.

The lentil stir-fry also freezes beautifully. Pack it in airtight containers, and it should retain its quality for about a month in the freezer. When you’re ready to enjoy it again, simply thaw it overnight in the refrigerator and reheat in a pan, adding a splash of soy sauce to wake up the flavors.

Serving Suggestions and Variations

For a more colorful presentation, consider adding additional garnishes like sliced radishes or avocados to the plate. Fresh herbs such as basil or cilantro can also elevate the flavors and provide a fresh pop. Pair this meal with a side salad of mixed greens and a light vinaigrette to round it out.

You can easily vary the protein sources as well. If you want to switch up the dish, try using turkey or fish instead of chicken. Likewise, substituting the lentils with chickpeas or black beans can change the flavor profile while still providing a high protein content. Don't hesitate to experiment with your favorite vegetables in the stir-fry for a personalized touch!

Questions About Recipes

→ Can I use frozen vegetables for the stir-fry?

Absolutely! Just toss them into the skillet straight from the freezer and increase the cooking time slightly until heated through.

→ Is there a vegetarian option for this recipe?

Yes, you can replace the chicken with tofu and follow the same marination and grilling instructions.

→ How can I store leftovers?

Store leftovers in airtight containers in the fridge for up to 3 days. Reheat in the microwave or on the stovetop.

→ What can I serve with these dishes?

These high-protein meals pair well with a simple green salad or steamed broccoli for added nutrients.