Meals

Centr Team

12 muscle-building recipes for every meal of the day

You can't go past our Apple Berry Baked Oatmeal for a high-protein start to the day. Make a big batch to cover breakfast for a few days./p>

Dan's easy poached egg breakfast is packed with protein and flavor, and comes together in just 10 minutes for tasty weekday fuel.

Dan's energy-packed smoothie is full of ingredients that will help keep you fueled and buzzing throughout the day. Remember to use frozen banana to give your coco-caramel an extra creamy edge.

3 lunch recipes to fuel your day

Lunch is your chance to pack in nutrients for recovery and growth. These recipes combine lean proteins, complex carbs and healthy fats to keep you going strong and support muscle development.

They said it was impossible, but Dan's soup is a weeknight wonder that will simultaneously warm you up and chill you out. Whip up a pot to get nourished and feel content.

Nicoise salad can be intimidating, but not when you make it Dan style! You can use up leftover veg and potatoes with Dan's simple recipe, and the easy dressing is so delicious you’ll want to use it on everything.

Dan tip: The flavors of this salad only get MORE delicious as they meld together overnight in the fridge. So get batch cooking for a crunchy veggie and legume salad packed lunch that will keep you full up and firing all week long.

3 dinner recipes for maximum recovery

Dinner is where recovery begins. These muscle-building meals deliver the nutrients your body needs to repair after tough workouts and gear up for tomorrow’s challenges. End your day with flavor and results.

Come to Sergio's simple baked fish dinner for the protein, stay for the spicy, rich sauce.

Already the "talk of the town" in our Centr community, this simple dinner is going straight to the high-protein hall of fame.

High in protein and highly convenient – just 10 minutes prep, then you can jump into the shower while your post-workout dinner cooks.

3 snack recipes to hit your protein goals

Snacks are the secret to hitting your protein targets and staying fueled between meals. These quick, easy options keep hunger at bay while delivering the nutrients your muscles need.

Pack this DIY protein bar in your gym bag and you'll never miss your post-workout protein hit again.

Hunger pangs? Make your afternoon snack do double duty by rolling up our High Protein Spicy Tuna Bites.

With Dan's DIY protein bar, your gym bag will always be ready for action.

Your muscle-building recipe FAQs

All your questions on nutrition and building muscle, answered.

Why is nutrition important for building muscle?
Nutrition fuels your body for recovery and growth, making it essential for building muscle.

Protein provides the amino acids needed to repair and strengthen muscle fibers after workouts, while carbohydrates restore glycogen stores to keep energy levels high. Healthy fats support hormone production, including testosterone, which plays a crucial role in muscle development.

Without the right nutrients, your progress can stall no matter how hard you train. A well-rounded diet gives your body the tools it needs to optimize performance, recovery and muscle growth.

What are the best foods to eat for muscle gain?
Lean proteins like chicken breast, turkey, fish, eggs and Greek yogurt are top choices for building muscle.

Plant-based options like tofu, tempeh, lentils and chickpeas are excellent for vegetarians or vegans. Pair these with complex carbs like sweet potatoes, quinoa, oats or brown rice to help your body replenish glycogen and your energy reserves throughout the day. Don’t forget about healthy fats like avocados, nuts and olive oil – these help rebuild your cells and stabilize hormones.

A variety of these nutrient-rich foods ensures your body gets everything it needs for muscle repair and growth.

How do I create a muscle-building meal plan?
Start by calculating your calorie needs, aiming for a slight surplus to support muscle growth. Include these in each meal:

• Protein: 30-50 grams per meal, with good quality proteins like chicken, fish or tofu. This amount will vary depending on your goals and diet.
• Carbs: Complex options like quinoa, oats, or sweet potatoes.
• Healthy fats: Nuts, seeds, or avocado for sustained energy.
• Micronutrients: Vegetables like spinach or broccoli are good for vitamins and minerals.

Plan for 3-4 meals and 1-2 high-protein snacks daily to maintain a balanced intake and support recovery. And remember, consistency is key to achieving results.

What foods should I avoid when building muscle?
Limit processed foods high in refined sugars and unhealthy fats, such as sugary snacks, fried foods, and fast food, as they offer little nutritional value.

Alcohol can disrupt protein synthesis and recovery, so it’s best enjoyed in moderation. Avoid overly restrictive diets lacking variety, as they can deprive your body of essential nutrients for growth.