13 High Protein Lean Bulk Recipes + Free 5 Day Sample Plan

Discover 13 delicious lean bulk recipes perfect for muscle growth and a sample meal plan to keep you on track. Enjoy high-protein, moderate-calorie meals that fuel your workouts and support lean muscle development. The blog further includes a 5-day free sample plan you can follow per your needs.

Recipe Comparison Table

Recipe	Calories	Protein
Grilled Chicken Breast with Quinoa and Spinach	567	67g
Turkey and Sweet Potato Skillet	542	57g
Baked Salmon with Asparagus	514	49g
Greek Yogurt Chicken Salad	340	58g
Lentil and Vegetable Stir-Fry	410	21g
Egg White and Spinach Frittata	312	25g
Tuna Salad Lettuce Wraps	158	34g
Cottage Cheese and Pineapple Bowl	300	29g
Chicken and Broccoli Stir-Fry	515	68g
Turkey and Quinoa Stuffed Bell Peppers	762	69g
Almond Butter Protein Balls	392	11.5g
Black Bean and Sweet Potato Tacos	228	11g
Protein-Packed Smoothie	410	41g

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1. Grilled Chicken Breast with Quinoa and Spinach

Ingredients (Serves 1):

• 200g chicken breast: 330 calories, 62g protein
• 1/2 cup quinoa, cooked: 110 calories, 4g protein
• 1 cup fresh spinach: 7 calories, 1g protein
• 1 tablespoon olive oil: 120 calories, 0g protein
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Season chicken breast with garlic powder, salt, and pepper.
2. Grill until fully cooked.
3. Sauté spinach in olive oil until wilted.
4. Serve chicken with quinoa and spinach.

Nutritional Facts (per serving):

• Calories: 567
• Protein: 67g

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2. Turkey and Sweet Potato Skillet

Ingredients (Serves 1):

• 200g ground turkey: 406 calories, 54g protein
• 1 large sweet potato, diced: 112 calories, 2g protein
• 1 cup bell peppers, diced: 24 calories, 1g protein
• 1 teaspoon paprika
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Cook ground turkey in a skillet until browned.
2. Add diced sweet potato and cook until tender.
3. Add bell peppers and spices, and cook until peppers are tender.

Nutritional Facts (per serving):

• Calories: 542
• Protein: 57g

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3. Baked Salmon with Asparagus

Ingredients (Serves 1):

• 200g salmon fillet: 367 calories, 46g protein
• 1 cup asparagus, trimmed: 27 calories, 3g protein
• 1 tablespoon olive oil: 120 calories, 0g protein
• 1 tablespoon lemon juice
• 1 teaspoon dried dill
• Salt and pepper to taste

Instructions:

1. Season salmon with olive oil, lemon juice, dill, salt, and pepper.
2. Bake at 375°F for 15-20 minutes.
3. Roast asparagus alongside the salmon.

Nutritional Facts (per serving):

• Calories: 514
• Protein: 49g

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4. Greek Yogurt Chicken Salad

Ingredients (Serves 1):

• 150g cooked chicken breast, shredded: 248 calories, 47g protein
• 1/2 cup plain Greek yoghurt: 60 calories, 11g protein
• 1/4 cup celery, diced: 4 calories, 0g protein
• 1/4 cup red grapes, halved: 24 calories, 0g protein
• 1 tablespoon lemon juice: 4 calories
• Salt and pepper to taste

Instructions:

1. Mix chicken, Greek yoghurt, celery, grapes, and lemon juice.
2. Season with salt and pepper.

Nutritional Facts (per serving):

• Calories: 340
• Protein: 58g

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5. Lentil and Vegetable Stir-Fry

Ingredients (Serves 1):

• 1 cup cooked lentils: 230 calories, 18g protein
• 1 cup mixed vegetables (carrots, bell peppers, broccoli): 50 calories, 2g protein
• 1 tablespoon soy sauce: 10 calories, 1g protein
• 1 tablespoon olive oil: 120 calories, 0g protein
• 1 teaspoon ginger, minced

Instructions:

1. Heat olive oil and cook vegetables until tender.
2. Add cooked lentils and soy sauce, and stir-fry for a few minutes.
3. Add ginger and cook for another minute.

Nutritional Facts (per serving):

• Calories: 410
• Protein: 21g

Note: Since lentils have low protein-density, consider using a side of chicken with it or maybe supplement your protein requirement through a protein shake.

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6. Egg White and Spinach Frittata

Ingredients (Serves 1):

• 6 egg whites: 102 calories, 21g protein
• 1 cup fresh spinach: 7 calories, 1g protein
• 1/4 cup diced tomatoes: 8 calories, 0g protein
• 1/4 cup feta cheese: 75 calories, 3g protein
• 1 tablespoon olive oil: 120 calories, 0g protein

Instructions:

1. Sauté spinach and tomatoes in olive oil.
2. Pour in egg whites and cook until set.
3. Top with feta cheese before serving.

Nutritional Facts (per serving):

• Calories: 312
• Protein: 25g

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7. Tuna Salad Lettuce Wraps

Ingredients (Serves):

• 1 can tuna in water, drained: 120 calories, 28g protein
• 1/4 cup plain Greek yoghurt: 30 calories, 6g protein
• 1/4 cup diced celery: 4 calories, 0g protein
• 1 tablespoon lemon juice: 4 calories
• 1/2 teaspoon dried dill
• Lettuce leaves for wrapping
• Add Soy Sauce for Taste(Optional)

Instructions:

1. Mix tuna, Greek yoghurt, celery, lemon juice, and dill.
2. Serve in lettuce leaves as wraps.

Nutritional Facts (per serving):

• Calories: 158
• Protein: 34g

Note: This is one of the best lean bulk recipes for those who can manage to eat tuna. Though, I can comfortably say, that this is not even close to being a full meal. I would prefer using it as a post-workout or like a snack for some random cravings(I know that absolutely no one craves a can of tuna lol).

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8. Cottage Cheese and Pineapple Bowl

Ingredients (Serves 1):

• 1 cup low-fat cottage cheese: 206 calories, 27g protein
• 1/2 cup pineapple chunks: 40 calories, 0g protein
• 1 tablespoon chia seeds: 54 calories, 2g protein

Instructions:

1. Combine cottage cheese and pineapple in a bowl.
2. Sprinkle with chia seeds.

Nutritional Facts (per serving):

• Calories: 300
• Protein: 29g

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9. Chicken and Broccoli Stir-Fry

Ingredients (Serves 1):

• 200g chicken breast, diced: 330 calories, 62g protein
• 2 cups broccoli florets: 55 calories, 5g protein
• 1 tablespoon soy sauce: 10 calories, 1g protein
• 1 tablespoon olive oil: 120 calories, 0g protein
• 1 teaspoon garlic, minced

Instructions:

1. Heat olive oil and cook chicken until browned.
2. Add broccoli and cook until tender.
3. Stir in soy sauce and garlic.

Nutritional Facts (per serving):

• Calories: 515
• Protein: 68g

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10. Turkey and Quinoa Stuffed Bell Peppers

Ingredients (Serves 2):

• 4 bell peppers, tops cut off and seeds removed: 120 calories, 4g protein
• 200g ground turkey: 406 calories, 54g protein
• 1/2 cup cooked quinoa: 110 calories, 4g protein
• 1/2 cup diced tomatoes: 16 calories, 1g protein
• 1/4 cup shredded cheese: 110 calories, 6g protein
• 1 teaspoon Italian seasoning

Instructions:

1. Preheat oven to 375°F.
2. Cook ground turkey until browned, then mix with quinoa, diced tomatoes, and Italian seasoning.
3. Stuff bell peppers with mixture and top with cheese.
4. Bake for 25-30 minutes.

Nutritional Facts (per serving):

• Calories: 762
• Protein: 69g

Certainly! Here’s the continuation with the details for the Almond Butter Protein Balls recipe and the remaining recipes:

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11. Almond Butter Protein Balls

Ingredients (Makes 12 balls, Serves 6):

• 1 cup almond butter: 1534 calories, 36g protein
• 1/2 cup rolled oats: 150 calories, 5g protein
• 1/2 cup vanilla protein powder: 200 calories, 20g protein
• 1/4 cup honey: 258 calories, 0g protein
• 1/4 cup chopped almonds: 207 calories, 8g protein

Instructions:

1. Mix all ingredients in a bowl.
2. Roll into small balls and refrigerate until firm.

Nutritional Facts (per serving, 2 balls):

• Calories: 392
• Protein: 11.5g

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12. Black Bean and Sweet Potato Tacos

Ingredients (Serves 2):

• 1 cup black beans, cooked: 227 calories, 15g protein
• 1 cup sweet potato, diced and roasted: 112 calories, 2g protein
• 4 small corn tortillas: 200 calories, 4g protein
• 1/2 cup diced tomatoes: 16 calories, 1g protein
• 1/4 cup chopped cilantro: 1 calorie, 0g protein
• 1 tablespoon lime juice

Instructions:

1. Warm tortillas and fill with black beans and sweet potato.
2. Top with diced tomatoes, cilantro, and lime juice.

Nutritional Facts (per serving, 2 tacos):

• Calories: 228
• Protein: 11g

Note: Just as you might be thinking, this is not a much of a lean bulk recipe. However, getting a taco once in a while ensuring you get a decent amount of protein is understandable. Please remember that having a good meal once in a while is acceptable as long as its in moderation is overall healthy.

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13. Protein-Packed Smoothie

Ingredients (Serves 1):

• 1 scoop vanilla protein powder: 120 calories, 24g protein
• 1 cup no-fat milk(250ml): 88 calories, 9g protein
• 1 banana: 105 calories, 1g protein
• 1/2 cup spinach: 7 calories, 1g protein
• 1 tablespoon high-protein peanut butter: 91 calories, 6g protein

Instructions:

1. Blend all ingredients until smooth.

Nutritional Facts (per serving):

• Calories: 401
• Protein: 41g

I can say for sure that you liked this recipe. If you want more of them, consider reading this blog post for 13 delicious protein shake recipes.

These 13 lean bulk recipes aim to provide you with an idea of meal prepping.You can always change the ingredients and add/subtract spices as per your taste content.

Below is a 5-day Sample Meal Plan including these lean bulk recipes. Feel free to change it as per your needs.

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5-Day Sample Meal Plan

Day 1

• Breakfast: Greek Yogurt Chicken Salad
• Lunch: Grilled Chicken Breast with Quinoa and Spinach
• Snack: Almond Butter Protein Balls
• Dinner: Turkey and Sweet Potato Skillet
• Post-Workout Snack: Protein-Packed Smoothie

Day 2

• Breakfast: Egg White and Spinach Frittata
• Lunch: Tuna Salad Lettuce Wraps
• Snack: Cottage Cheese and Pineapple Bowl
• Dinner: Baked Salmon with Asparagus
• Post-Workout Snack: Protein-Packed Smoothie

Day 3

• Breakfast: Black Bean and Sweet Potato Tacos
• Lunch: Chicken and Broccoli Stir-Fry
• Snack: Almond Butter Protein Balls
• Dinner: Turkey and Quinoa Stuffed Bell Peppers
• Post-Workout Snack: Protein-Packed Smoothie

Day 4

• Breakfast: Lentil and Vegetable Stir-Fry
• Lunch: Grilled Chicken Breast with Quinoa and Spinach
• Snack: Cottage Cheese and Pineapple Bowl
• Dinner: Baked Salmon with Asparagus
• Post-Workout Snack: Protein-Packed Smoothie

Day 5

• Breakfast: Greek Yogurt Chicken Salad
• Lunch: Turkey and Sweet Potato Skillet
• Snack: Almond Butter Protein Balls
• Dinner: Chicken and Broccoli Stir-Fry
• Post-Workout Snack: Protein-Packed Smoothie

Feel free to add tacos as your post workout meals. Staying on a lean bulk, you can always consider having baked sweet potatoes as your pre workout but remember that mondertaion is key.

This meal plan provides a balanced approach to lean bulking, offering high protein and moderate-calorie meals that support muscle growth without excessive fat gain. Adjust portion sizes according to your specific caloric needs and activity level.

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Feel free to adjust the serving sizes or meal combinations based on your specific dietary goals!