Top 3 Protein Meals to Maximize Muscle Gains

Eat these protein-packed meals for a better body.

Tired of eating the same old foods? Looking for a little variety? Look no further. Here are three choices that are easy and quick to prepare.

Protein Punch Oatmeal

What You Need:

  • 1 cup large-flake oatmeal (not instant)
  • 1 tbsp protein powder
  • 3/4 cup 1% milk
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 3 tsp chopped dried walnuts

How To:

Mix oatmeal with protein powder, milk, vanilla and cinnamon in a cereal bowl. Microwave for 3 minutes. Top with chopped walnuts.

Nutritional Info:

Calorie Count: 300; Protein: 22.07 grams; Carbs: 31.45 grams; Fat: 9.61 grams; Sat Fat: 2.26 grams; Total Prep Time: 10 minutes

Strawberry, Orange and Pineapple Shake

What You Need:

  • 1 tbsp strawberry protein powder
  • 6 oz filtered water
  • 2 oz orange juice
  • 1/4 cup crushed pineapple, in juice
  • 4 medium strawberries
  • 1 1/4 tbsp chopped dried walnuts

How To:

Place all ingredients in a blender and blend until smooth.

Nutritional Info:

Calorie Count: 200; Protein: 13.35 grams; Carbs: 20.86 grams; Fat: 6.48 grams; Sat Fat: 1 grams; Total Prep Time: 5 minutes

Island Spiced Chicken

What You Need:

  • 2 tbsp lemon juice
  • 1 tbsp chili sauce
  • 1/2 tbsp Dijon mustard
  • 1 tsp dried basil
  • 1 tsp minced parsley
  • 3 1/2 oz raw boneless, skinless chicken breast
  • 1 small baked sweet potato (with skin)
  • 1 cup boiled (chopped) broccoli
  • 1 tsp (chopped) dried pecans

How To:

Heat grill. Combine lemon juice, chili sauce, Dijon mustard, basil and parsley in a baking dish; mix well. Place chicken in a baking dish. Cover dish and marinate chicken in refrigerator for 5 minutes. Drain marinade. Grill chicken over medium heat for about 10 minutes. Bake sweet potato in a microwave for 8 to 10 minutes. Serve chicken with baked sweet potato topped with pecans, broccoli and side salad.

Nutritional Info:

Calorie Count: 400; Protein: 29.25 grams; Carbs: 40.74 grams; Fat: 11.17 grams; Sat Fat: 1.15 grams; Total Prep Time: 20 minutes

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