4 Quick, Easy, and Delicious Muscle-Making Recipes

4 Quick, Easy, and Delicious Muscle-Making Recipes

Some are savoury, others are sweet, but all these recipes are packed with protein for your healthy, muscle-making diet and lifestyle. You can never have too many healthy recipes and having plenty of options will keep your diet from becoming unappealing and unsatisfying.

Not only are these recipes delicious, but they’re all quick, easy, and delicious as well, so you don’t have to be a master chef to whip them up! Bon appétit!

Beef and Spinach Meatball Pasta

For the meatballs:

  • 170 grams of lean beef mince
  • ½ cup shredded raw spinach
  • ¼ cup diced red onion
  • 1 tablespoon minced garlic
  • ½ tablespoon cumin
  • Salt and pepper to taste

For the pasta:

  • 60 grams whole wheat spinach pasta
  • 1/8 cup marinara sauce
  • 1 ½ cups raw spinach
  • 5 cherry tomatoes
  • 1 tablespoon low fat parmesan cheese


  • Preheat oven to 205°C
  • Sauté the red onion in a bit of olive or coconut oil
  • Mix ground beef, raw spinach, red onion, garlic, and spices together thoroughly until the spinach is evenly distributed throughout the meat
  • Form 2-3 meatballs of roughly the same size with your hands
  • Place on a baking sheet and bake in the preheated oven for 10-12 minutes
  • Cook pasta and stir in warm marinara sauce, raw spinach, cherry tomatoes and parmesan
  • Add meatballs, stir, and enjoy!

Mustard Baked Salmon with Grilled Asparagus

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  • 140 grams wild salmon (raw weight)
  • 1 ½ cups fresh asparagus
  • ½ tablespoon minced garlic


  • 1 tablespoon Dijon mustard
  • ½ tablespoon olive oil
  • 1 teaspoon minced garlic
  • Juice from half a lemon


  • Preheat oven to 205°C
  • Mix together the marinade ingredients in a bowl
  • Completely cover salmon in marinade and refrigerate for at least an hour
  • Place salmon on a baking sheet and bake for 10-12 minutes
  • Cut off the bottoms of the asparagus spears
  • Set a non-stick pan on medium heat and spray with olive or coconut oil
  • Toss asparagus and garlic in the pan and sear for 5 minutes, rolling the asparagus so that all sides are seared
  • Plate salmon with asparagus and enjoy!

Protein Powder, Banana, Blueberry, and Oatmeal Pancakes


  • 1 scoop protein powder
  • 3 egg whites
  • ½ cup of uncooked oatmeal
  • ½ medium banana
  • ½ cup blueberries
  • 2 teaspoons baking powder


  • Place raw oatmeal into a food processor or blend and blend until it’s a fine flour
  • Add egg whites, protein powder, banana, and baking powder and pulse until smooth
  • Add blueberries to the batter and mix in gently with a spoon or spatula
  • Place a non-stick pan on medium heat and measure out 3 tablespoons of batter per pancake
  • Cover the pancakes while the cook to help the insides cook faster
  • Cook for 45 seconds to 1 minute on the first side, and then 30-45 seconds on the other side
  • Plate and enjoy!

Green Meal Replacement Smoothie


  • 1 scoop protein powder
  • 1 cup chopped kale
  • ½ small avocado
  • ½ medium banana
  • ¼ cup pineapple
  • 3 strawberries
  • 10 grams wheatgrass
  • ¼ cup water
  • ice for cooling


  • Add ingredients to a blender and blend until smooth
  • Add ice to chill the smoothie and blend again or use frozen fruit to chill the smoothie down
  • If you’re looking to add more complex carbs, add ¼ cup uncooked oatmeal and blend
  • Pour into a glass and enjoy!
Nutrition Tips - healthy habits - sports nutrition

5 Expert Nutrition Tips for Athletes

If you’re doing more than 90 minutes of exercise on a regular basis, especially if you’re doing high intensity or endurance exercises, you will need to be aware of what you’re putting into your body to get the most out of it.

If you’re training for strength or weight-less you will need to be especially careful of your daily calorie intake and eat a diet that will help you perform at your best and help you recover quickly. Here are 5 expert tips for getting the most out of your diet.

Carbohydrates Are Your Friend

Nutritional experts have known for many years that carbohydrates are the athlete’s main source of fuel, as the body breaks carbohydrates down into glucose – a form of sugar – and stores it in your muscles as glycogen.

When you exercise and burn calories, your body takes the stored glycogen and turns it into energy, which is what allows you to keep going even if you haven’t just eaten a carb heavy meal. However, it’s important to remember that if you’re exercising for less than 90 minutes you will have enough stored glycogen, so be careful not to overindulge.

Get Enough Protein, But Not Too Much

While protein doesn’t offer much in the way of energy to an athlete, your body does need it to maintain and replenish muscle. The average person requires 1.2-1.4 grams of protein per kilogram of body weight per day, which is approximately 90 grams of protein for a 70 kg person.

Contrary to popular belief, the best source of protein is real food so stick to lean meats, eggs, fish, poultry, nuts, beans, or milk as opposed to protein supplements.

Take It Easy on Fats

The best type of fat is the unsaturated kind found in nuts, avocados, olives, vegetable oils, and fatty fish like salmon or tuna.

The internet has brought us many amazing things: with everything from online shopping and social media to online betting and recipes, no one can say that they don’t know how to cook healthy and delicious meals anymore.

There are plenty of ways to cook with less fat and cutting down your daily fat intake by just a few teaspoons make a huge difference. Remember – it all adds up!

Drink Fluids Early and Often

Heavy exercise, especially during hot weather, can quickly leave you dehydrated which will hurt your performance, and in the worst cases can even threaten your life. All high intensity athletes should drink fluids early and often.

In other words, don’t wait until you feel thirsty as by the time you’re parched you may already be facing dehydration. It’s important to drink fluids before, during, and after a workout because your body expels fluids during exercise through sweating.

It’s also a good idea to drink chilled fluids as they are more easily by the body absorbed as opposed to room temperature water.

Replace Lost Electrolytes

Electrolytes help to convey nerve signals throughout your body, and both fluids and electrolytes are lost when you start sweating.

As such it’s a good idea to reach for a sports drink post exercise, as these contain the right amounts of both sugar and salt which mimics natural electrolytes in the body.

If you’re losing a lot of fluids while you exercise, it’s a good idea to mix equal parts water and sports drink to maintain the correct balance of hydration to electrolytes.

Mexican Chicken Salad - Healthy nutritious Meals - Fitness Collaborative

Quick Mexican Chicken Salad

Mexican Chicken Salad – Nutritious & Healthy Meals

You may groan at the mention of chicken salad. Oh no, not that again. Whenever we are trying to lose weight and work out, invariably one tends to eat a lot of chicken salad. Often at a restaurant it may the one of the only things which fit into our diet plan, thus leaving us with little choice than to half heartedly push lettuce leaves around our plates whilst watching our friends tuck into a plate of cheesy nachos. Enter the Mexican Chicken Salad.

This particular chicken salad has the best of both worlds. Quick and easy to make, it puts a new spin on things with a slightly spicier flavour palette and the addition of nacho chips for texture. Be sure to use only high quality, oven baked chips and not a packet of the local corn triangles from the nearest grocery store.

Another thing to remember with this healthy recipe is if you want to make it ahead of time, for work, for example, be sure not to add the nachos until you actually eat the meal. Otherwise, they will go all soggy and you will end up with a disappointing, squishy mess. Sit down with your meal and enjoy it while perusing some of the best NZ betting sites on the net, possibly increasing your bank balance while decreasing your waist.


  • 4 corn tortillas (or ½ packet of good quality nachos)
  • 2 cups frozen corn (or tinned whole corn)
  • 8 cups bagged fresh spinach (or Chinese cabbage if you can get any)
  • 2 cups sliced chicken breast, (rotisserie chicken can be used but is not advisable as it is usually very full of oil and fat)
  • 1 can black beans, drained
  • 1 punnet cherry tomatoes, halved
  • 1 medium avocado, sliced in thick slices
  • 1 cup thinly sliced red onion
  • 1/2 cup light sour cream
  • 2 tbsp olive oil
  • Juice of 1 lime
  • 1/2 tsp chipotle chilli powder
  • 1/2 tsp cumin
  • 1/2 tsp coriander


  • Preheat oven to 180 degrees centigrade.
  • If you are using the tortillas in your Mexican Chicken Salad, then place them on a baking tray. Place the tray in the oven when it has reached the correct temperature. Cook until crispy about 8 to 10 minutes.
  • Prepare corn according to package directions if using frozen corn, if using tinned corn then heat gently in a microwave until warm but not boiling.
  • Toss spinach (or Chinese cabbage. Chinese cabbage has a very nutty, earthy flavour with lots of bite. It is great cooked or eaten raw.), chicken, black beans, tomatoes, avocado, red onion, and corn in a large bowl. Divide among serving plates if you are making enough for more than one person, if it is just for you serve the desired amount onto a plate. In a bowl, whisk together sour cream, olive oil, lime juice, chipotle chilli powder, cumin, coriander and a few pinches of salt.
  • Break tortillas into small pieces and sprinkle over salad. If you are using the nachos, crumble them slightly until about a third of their original size. Drizzle sour cream dressing on top.

This Mexican Chicken Salad is not only a great lunchtime option but will keep the whole family happy at dinner too. Remember that eating too many carbs too late in the evening is never a good idea for those wishing to reduce their waistline.