10 high protein recipes for women to build muscles

10 High Protein Recipes For Women To Build Muscles

If you’re looking to build muscle, protein is key. But how much protein should you eat? That depends on how active you are and what your goals are. We’ve put together a list of delicious recipes that will help you reach your goals with ease!

1. Spicy chicken and avocado salad

  • Chicken, avocado and tomato salad
  • Chicken, avocado, tomato and lettuce
  • Chicken, avocado, tomato and lettuce with lime juice
  • Chicken breast fillets (1), cooked until cooked through (170 degrees C / 375 F), thinly sliced on the diagonal so that they look like shish kebabs; add salt to taste. Seasoned with salt & pepper to taste; stir fry in 1 tbsp olive oil until browned on both sides (about 2 minutes). In a separate pan over high heat add 1 tbsp olive oil; sautĂ© onions until translucent then add garlic clove(s) minced finely or grated finely into the pan along with ginger root chopped fine then cook all together for another minute before adding chili flakes or cayenne pepper powder if desired! Stir fry till fragrant before adding chicken strips cut into bite size pieces along with instant noodles crushed into coarse pieces (mixed well) so that there are no lumps left behind after cooking them down again once done adding water/broth if needed for better absorption purposes 🙂

2. Vegetarian chickpea salad

  • Vegetarian chickpea salad

A great option for a healthy vegetarian meal, this recipe is high in protein and gluten free. Chickpeas are also low fat and full of fiber, making them a great source of both nutrients.

  • This dish can be made quickly using ingredients you likely have on hand: canned beans (such as red kidney beans or black beans), olive oil, vinegar or lemon juice (for adding flavor), spices such as cumin powder or paprika powder if desired depending on your preferences/needs!

3. Protein-packed baked potato

  • Take a baked potato and slice it into wedges.
  • Bake until golden brown, about 20 minutes.
  • Top with protein-packed ingredients like cheese, avocado and broccoli.

You can also add ham or other meats to the mix if you’d like!

4. Tuna pasta

Tuna is a great source of protein, omega fatty acids, vitamin D and selenium. It’s also a good source of niacin and vitamins B6, C and E—all essential for muscle building. The tuna in this recipe provides about 100 grams per serving (about 3 ounces) with only 1 gram of fat per serving.

5. Chicken and mushroom bake

This dish takes a little bit of effort, but it’s definitely worth it. First you need to make the chicken and mushroom bake. To do this, put flour in a large bowl and mix with salt and pepper until well combined. Beat in eggs until they’re completely mixed in with the flour mixture; then add chicken pieces (about 4 per person) along with your favorite seasonings—chili powder or cayenne powder are both great additions!

Once everything has been mixed together thoroughly, place it all into an oven safe dish like an 8×8 pan or 9×13 baking dish (this makes about 6 servings). You’ll want to set aside about 2 hours for this recipe so that everything has time to settle down before serving time arrives!

Once your dish has cooled enough—it will take about 30 minutes—add greens such as kale or spinach leaves onto top along with shredded cheese slices because they add moisture while helping create softer bites throughout each bite!”

6. Creamy beef stroganoff

Beef stroganoff is a classic Russian dish that’s made with beef, mushrooms and sour cream. You can find it across the United States in restaurants and at home. It’s typically served with noodles or potatoes on top of the creamy sauce—and it’s delicious!

  • 2 pounds ground beef (90% lean)
  • 2 tablespoons unsalted butter (1/2 stick)
  • 1 cup sliced mushrooms (white button or shiitake)
  • 2 cups chicken broth (low sodium) or water or beef stock (low sodium) for cooking the noodles if desired

7. Roasted vegetable curry with lentils

This recipe is an easy way to incorporate more vegetables into your diet. It’s also a great way to use leftovers, which makes it even easier on the wallet. This recipe makes enough for a family of four or six people, so feel free to double it if you’re feeding more than that!


  • 2 cups cooked brown rice (or quinoa)
  • 1 cup diced carrots and celery (about 1/2 cup each) -1 cup diced zucchini (about 1/4 cup) -1/2 cup chopped onion
  • For Step 1 – In a large skillet over medium heat add olive oil then add onions and saute until softened (about 5 minutes). Add garlic powder and spices then stir well until fragrant; remove from heat before adding any other ingredients.* For Step 2 – Add roasted vegetables including tomatoes basil , cilantro parsley leaves , salt pepper flakes red pepper flakes black pepper coriander powder nutmeg cinnamon clove dried oregano thyme rosemary marjoram thyme sage sage ginger garlic cloves leeks mushrooms spinach kale red cabbage green cabbage green beans sweet corn radishes eggplant potatoes beets turnips etc.

8. Salmon and hasselback potato bake

Salmon, one of the best sources of protein for women, is also versatile enough to be paired with a variety of ingredients. If you’re looking for something healthy, try this recipe:

  • 1 lb salmon fillets (about 6 pieces)
  • 1 cup sour cream or plain Greek yogurt
  • 1 tsp garlic powder
  • Salt and pepper to taste

9. Steak fajita salad

Steak fajita salad is a great way to get your protein. You can use chicken or beef, any vegetables you have in the fridge and any dressing you like!

You could also add cheese if it’s not too much trouble for you. If it’s too many steps for you then just keep it simple with lettuce wraps instead of tortillas.

10. Bean and cheese quesadilla

  • Preheat the oven to 400 degrees F.
  • In a medium pan over medium heat, add olive oil and cook onions until soft, about 10 minutes (be sure you don’t burn them!). Add garlic powder, cumin and chili powder; cook for an additional minute or two. Add beans and stir until heated through—about 5-10 minutes—then remove from heat once they’re done cooking through (no longer crunchy on the outside).
  • Place one tortilla on parchment paper or foil in a small baking dish; spread half of bean mixture evenly over one side of tortilla then top with cheese slices (if using) to create quesadillas! Bake in oven for 10 minutes until cheese melts slightly but doesn’t turn dark brown like it would if left out overnight at room temperature before serving warm throughout lunchtime tomorrow.”


These recipes are simple to make but taste super delicious. They’re also perfect for any occasion, whether you’re looking for something quick and easy or want something that’s elegant and sophisticated. We hope these ideas have inspired you to try something new!

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