3 muscle dinner meal

 1.Grilled Chicken with Quinoa & Steamed Broccoli

Ingredients (1 serving):

●1 boneless, skinless chicken breast (150–200g)

●1/2 cup dry quinoa (yields 1 cup cooked)

●1 cup broccoli florets

●1 tbsp olive oil

●1 tsp garlic powder

●1/2 tsp paprika

●1/2 tsp black pepper

●Salt to taste

●Juice of 1/2 lemon (optional)

Instructions:

1. Marinate the Chicken:

Rub the chicken breast with olive oil, garlic powder, paprika, pepper, and salt. Let it marinate for 15–30 minutes (or overnight in the fridge).

2. Cook the Quinoa:

Rinse 1/2 cup quinoa under cold water. In a pot, add 1 cup water and bring to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork.

3. Steam the Broccoli:

Bring 1 inch of water to boil in a pot. Place broccoli in a steaming basket or directly in the pot, cover, and steam for 5–7 minutes until bright green and tender.

4. Grill the Chicken:

Heat a grill pan or skillet over medium-high heat. Grill chicken for 6–7 minutes per side, or until internal temperature reaches 165°F (75°C). Let rest for 5 minutes before slicing.

5. Serve:

Plate the quinoa, broccoli, and sliced chicken. Squeeze lemon juice over the top for extra flavor.

2. Beef Stir-Fry with Brown Rice

Ingredients (1 serving):

●150g lean beef strips (e.g., sirloin)

●1/2 cup dry brown rice (yields 1 cup cooked)

●1 cup mixed vegetables (bell peppers, zucchini, carrots)

●1 tbsp soy sauce (low-sodium if preferred)

●1 tsp grated ginger

●1 clove garlic, minced

●1 tbsp olive or sesame oil

●Pinch of black pepper

Instructions:

1. Cook the Brown Rice:

Rinse 1/2 cup brown rice. In a pot, combine with 1 cup water, bring to a boil, reduce heat, cover, and simmer for 30–35 minutes until soft. Fluff with fork.

2. Prepare the Stir-Fry Sauce:

Mix soy sauce, ginger, garlic, and black pepper in a small bowl.

3. Cook the Beef:

Heat oil in a nonstick skillet or wok over medium-high heat. Add beef strips and stir-fry for 2–3 minutes until browned.

4. Add Veggies & Sauce:

Toss in the vegetables and stir-fry for another 3–4 minutes until slightly tender. Pour in the sauce and cook for 1–2 more minutes.

5. Serve:

Spoon brown rice into a bowl and top with the beef stir-fry. Garnish with green onions or sesame seeds if desired.

---

3. Lentil & Sweet Potato Power Bowl (Vegan Option)

Ingredients (1 serving):

●1/2 cup dry lentils (yields 1 cup cooked)

●1 medium sweet potato, peeled and cubed

●1 cup baby spinach or kale

●1/4 avocado, sliced

●1 tsp olive oil

●Salt and pepper to taste

●Optional: 1 tbsp tahini or hummus for dressing

Instructions:

1. Cook the Lentils:

Rinse lentils under cold water. In a pot, combine with 1.5 cups water and a pinch of salt. Bring to a boil, then simmer uncovered for 20–25 minutes until tender. Drain excess water.

2. Roast the Sweet Potato:

Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes until tender and slightly crisp.

3. Prepare Greens:

Lightly sauté spinach in a pan with a splash of water or oil for 1–2 minutes until wilted, or leave raw for crunch.

4. Assemble the Bowl:

In a large bowl, layer cooked lentils, roasted sweet potatoes, spinach, and avocado slices. Drizzle with tahini or spoon over some hummus.

5. Serve:

Eat warm or cold! This bowl is perfect for meal prep.

Conclusion

Fueling your body with the right dinner after a workout is just as important as the exercise itself. Whether you're aiming to build muscle, gain healthy weight, or simply stay energized, these meals are packed with the nutrients your body needs to thrive. The best part? They’re easy to prepare, beginner-friendly, and delicious enough to keep you consistent.

Don’t forget—progress in the gym starts in the kitchen. Try one of these recipes this week, and feel the difference in your recovery and performance!