Improve Your Muscle Mass With These High Protein Foods

Eating healthy and balanced meals is something we all strive to do during the year. However there will always be times we slip back into unhealthy habits and this can cause weight gain as well as a host of other issues with our body. 

If 2022 is the year of fitness and health for you, this article will provide you with some easy high protein meals you can eat to stay strong and maintain your fitness goals for the year. 

Staying fit is all about control, exercise, and watching what you put into your body – and whether you take protein powder or tongkat ali to help build your muscles – you also need to have a decent amount in your diet to help you perform better and improve muscle mass. 

Here are some healthy recipes you can make this week that are high in protein and will provide you with fuel for fitness. 

Pan fried salmon and vegetable rice 


  • 4 salmon fillets 
  • 1 tbsp cornflour 
  • Salt and pepper
  • 250g basmati rice
  • 400ml vegetable stock 
  • 1 red bell pepper 
  • 1 spring onion 
  • 50g sweetcorn 
  • 100g mixed frozen vegetables 
  • Juice of 1 lemon 
  • 60g cashew nuts 
  • 60g Parmesan cheese 
  • Steamed tenderstem broccoli 
  1. Add your rice to a pan with vegetable stock, bell pepper, and spring onion. Bring to the boil and simmer. Cover and cook for 10 minutes until fluffy. 
  2. Pat your salmon fillets dry and sprinkle with salt, pepper, and cornflour. 
  3. Heat up a frying pan with some oil and add your salmon fillets, skin side down. Fry on each side for 2 minutes until crispy and golden all over. 
  4. Once your rice is cooked, add your vegetables, sweetcorn, lemon juice, cashew nuts, and Parmesan. Leave to sit warm for a few minutes. 
  5. Serve your salmon and rice with steamed tenderstem broccoli. 

This recipe is ideal for meal prep and can be made a few days ahead, and the rice can be frozen. 

Steak stir fry 

Steak is a great form of protein to have once a week, and for muscle growth this is the ideal treat. 


  • Approximately 225g rump steak
  • 1 red chilli
  • 1 tbsp lemongrass paste
  • 50g ginger 
  • 2 cloves garlic 
  • 1 spring onion 
  • 2 tbsp dark soy sauce 
  • 1 tbsp honey 
  • Juice of 1 lime 
  • Bunch of coriander 
  • 2 nests cooked egg noodles 
  • 200g beansprouts 
  1. Take the steak out of the fridge 30 minutes before you start to cook. 
  2. Chop your red chilli, ginger, garlic and spring onion, you can deseed the chilli if you wish but we like to leave them in. 
  3. Heat up a wok with some oil, and add your spring onion, chilli, lemongrass paste, ginger, and garlic. Sauté for a few minutes until fragrant. 
  4. Season your steak with salt and pepper and slice into thin strips. Drizzle with oil before adding to the wok. 
  5. Fry your steak for a few minutes on each side, before adding dark soy sauce. 
  6. Stir for a minute and then add honey, lime juice, and coriander. 
  7. Add your beansprouts and cook for 1-2 minutes, then add your noodles and stir through. 
  8. Serve into 2 portions, ideal for meal prep. 

Protein pancakes 

What could be better post workout in the morning than some easy protein pancakes? These ones are full of flavour and will be the ideal fuel to start your day off well this month. 


  • 2 tbsp chocolate protein powder 
  • 1 ripe banana 
  • 2 large eggs 
  • 200ml oat milk (any no dairy milk is fine)
  • 1 tbsp honey 
  • 1 tbsp flour 
  • 1 tsp baking powder 
  • Optional – 1 tbsp peanut butter 
  1. Add all of your ingredients to a blender and blend until smooth and fluffy. If the mixture is still very runny, add some extra flour until slightly thickened.
  2. Heat up a frying pan with a touch of oil. 
  3. Use a ladle to add small dollops of your batter into the pan. 
  4. Fry until bubbles form, and then flip and fry for 1-2 more minutes. 
  5. Stack your pancakes and serve with fresh fruit, yogurt, and a drizzle of honey. 

Breakfast muffins 

Breakfast is the most important meal of the day and it can be the best meal for you to fuel up. These easy breakfast muffins can be taken with you to work on the go, ensuring you have a healthy start to the day no matter how busy you are. 


  • 2 bananas 
  • 100g blueberries 
  • 150g oats 
  • 50g milk
  • 1 tbsp apple sauce 
  • 1 tbsp baking powder 
  • 1 tbsp honey 
  • 1 egg 
  1. Mash your bananas until they are a thick paste. Add your egg and best until smooth. 
  2. Mix all of your ingredients together in a bowl to form a thick batter. If it is too dry, add a splash of milk, if too wet, add some oats. 
  3. Scoop into cupcake cases and bake at 180C for 20-25 minutes. You’ll know they are done when golden on top. 
  4. Store in an airtight container at room temperature. 

Peanut hoisin noodles 

These simple noodles are packed with flavour and protein for an easy midweek meal. 


  • 2 tbsp peanut butter 
  • 2 tbsp raisins 
  • 50ml boiling water 
  • 1 clove garlic 
  • 2 tbsp dark soy sauce 
  • 1 tbsp tomato purée 
  • 1 red chilli 
  • 1 tsp Chinese five spice 
  • 2 nests cooked noodles 
  • Vegetables – babycorn, mange tout, asparagus etc (your choice) 
  1. Add boiling water to your raisins and let them soak for 5 minutes. This will be where the sweetness in the sauce comes from. 
  2. Add the garlic clove to the raisins just before they finish soaking.
  3. Add all of the sauce ingredients into the blender and blender until smooth. Season to taste. 
  4. Add into a pan with veggies and noodles and cook through for a few minutes. 
  5. You can also optionally fry from tofu and add this into the stir fry before serving for an extra dose of protein. 

Use these dishes to help you stay on track with your healthy eating goals this year, and help you to build muscle and perform the best you can at the gym. 

*This is a collaboration post

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