When it comes to building muscle, consistently eating in a calorie (energy) surplus is key – but so is prioritising your nutrition.
Bulking isn’t just about eating more – it’s about eating smart. That means meals rich in protein, healthy fats and nutrient-dense fuel to support the changes to your training and optimise body composition.
Below are 10 recipes which do just that. We’ve included a mix of meat, veggie and fish options for you to add into your weekly meal plan.
Discover the best pre workout meals, carb-loading explained and the best post workout meals. Plus, see more fitness and nutrition guides in our fitness & lifestyle hub.
1. Chicken & chorizo jambalaya
High in calories and flavour, this one-pot dish is loaded with protein and a slow-releasing fuel source. Chorizo adds extra calories and a boost of flavour for those trying to increase intake.
2. Curried tofu wraps
For a high-fibre, high-protein meal that’s perfect for building muscle while following a vegan diet, these wraps are a smart choice.
3. Spinach, sweet potato & lentil dhal
A comforting vegetarian recipe that’s energy-dense and rich in protein thanks to lentils. Best served alongside rice for additional energy and fibre, this hearty meal is guaranteed to leave you feeling satisfied.
4. Peanut butter chicken rice bowl
Packed with protein and healthy fats from peanut butter, this is a great calorie-boosting option that still feels good for you. Rice is as an easy to digest fuel, too.
5. Cottage pie with sweet potato mash
Lean beef provides muscle-building protein while sweet potatoes provide nutrient-dense fuel. This is a great one to meal prep for bulking phases.
6. Creamy salmon pasta
Rich in omega-3s, protein and great for boosting energy. The combination of salmon and the creamy pesto base helps raise the calorie content to help you hit your goals.
7. Lamb koftas with mint yogurt & flatbreads
For a high-protein meal that’s flavourful and energy-rich, these spiced lamb koftas with flatbreads is a great option. Greek yogurt doubles up the protein, too.
8. Tempeh pad Thai
A high-fuel, plant-based favourite: noodles, tempeh and peanuts create a solid macro mix for muscle growth — plus it’s quick to prepare.
9. Veggie protein chilli
A hearty, protein-packed vegan chilli that’s perfect for post-workout recovery. It combines sweet potatoes, mixed beans and a blend of spices to create a satisfying and nutritious meal.
10. Prawn & coconut laksa
Creamy, warming and packed with calories and protein from prawns and coconut milk, this laksa is a delicious way to boost intake and keep variety in your diet.
INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians.
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