As a busy parent, finding the time and energy to focus on your fitness goals can be challenging. However, with the right recipes, you can enjoy flavorful, protein-rich meals that support your lean bulk journey without spending hours in the kitchen. Here’s a collection of 10 scrumptious recipes designed to help you gain muscle mass while maintaining a healthy lifestyle.

1. Grilled Chicken Quinoa Bowl

This hearty bowl combines the goodness of grilled chicken, quinoa, and broccoli, making it a perfect meal for lean bulking.

• Starch: 1 cup cooked quinoa (222 calories, 8g protein)
• Vegetable: 1 cup steamed broccoli (55 calories, 4g protein)
• Protein: 6 oz grilled chicken breast (276 calories, 52g protein)

Total: 553 calories, 64g protein

2. Turkey Sweet Potato Hash

Sweet potatoes and turkey combine for a delicious and nutrient-packed meal.

• Starch: 1 medium sweet potato, diced and roasted (112 calories, 2g protein)
• Vegetable: 1 cup bell peppers, sautéed (46 calories, 1g protein)
• Protein: 6 oz ground turkey (300 calories, 60g protein)

Total: 458 calories, 63g protein

3. Salmon Brown Rice Bowl

Rich in Omega-3 fatty acids, this salmon bowl is both healthy and satisfying.

• Starch: 1 cup cooked brown rice (215 calories, 5g protein)
• Vegetable: 1 cup asparagus, grilled (27 calories, 3g protein)
• Protein: 6 oz baked salmon (367 calories, 62g protein)

Total: 609 calories, 70g protein

4. Beef and Lentil Salad

This robust salad is a perfect blend of lean beef and nutrient-rich lentils.

• Starch: 1 cup cooked lentils (230 calories, 18g protein)
• Vegetable: 1 cup mixed greens (9 calories, 1g protein)
• Protein: 4 oz lean beef (250 calories, 40g protein)

Total: 489 calories, 59g protein

5. Shrimp and Couscous

Shrimp and couscous make for a quick and delicious meal that’s packed with protein.

• Starch: 1 cup cooked couscous (176 calories, 6g protein)
• Vegetable: 1 cup zucchini, sautéed (20 calories, 2g protein)
• Protein: 6 oz shrimp (168 calories, 36g protein)

Total: 364 calories, 44g protein

6. Tofu Stir-Fry with Rice

A vegetarian option that’s both filling and flavorful, featuring tofu and jasmine rice.

• Starch: 1 cup cooked jasmine rice (205 calories, 4g protein)
• Vegetable: 1 cup mixed stir-fry vegetables (50 calories, 3g protein)
• Protein: 8 oz firm tofu (320 calories, 36g protein)

Total: 575 calories, 43g protein

7. Egg and Oatmeal Bowl

Start your day strong with this protein-rich oatmeal and egg combo.

• Starch: 1 cup cooked oatmeal (154 calories, 6g protein)
• Vegetable: 1 cup spinach, sautéed (7 calories, 1g protein)
• Protein: 4 large eggs (280 calories, 24g protein)

Total: 441 calories, 31g protein

8. Chicken and Barley Salad

This salad is a refreshing mix of barley and grilled chicken, perfect for a light lunch.

• Starch: 1 cup cooked barley (193 calories, 4g protein)
• Vegetable: 1 cup cherry tomatoes (27 calories, 1g protein)
• Protein: 6 oz grilled chicken (276 calories, 52g protein)

Total: 496 calories, 57g protein

9. Tuna Pasta Salad

A quick and easy tuna pasta salad that's perfect for meal prep or a quick dinner.

• Starch: 1 cup cooked whole wheat pasta (174 calories, 7g protein)
• Vegetable: 1 cup cucumber, diced (16 calories, 1g protein)
• Protein: 1 can (5 oz) tuna in water (150 calories, 32g protein)

Total: 340 calories, 40g protein

10. Bison and Potato Bowl

Try this hearty bowl featuring bison and potatoes, excellent for a high-protein dinner.

• Starch: 1 medium baked potato (161 calories, 4g protein)
• Vegetable: 1 cup green beans, steamed (44 calories, 2g protein)
• Protein: 6 oz ground bison (400 calories, 60g protein)

Total: 605 calories, 66g protein