Muscle Gain
Sheet-Pan Chicken Parmesan, High-Protein
High-protein sheet-pan chicken parmesan bakes breaded chicken breasts on a wire rack so they crisp without frying…
- 40 min
- 478 kcal
- 56 g protein
Muscle Gain recipes
Protein-forward recipes — 30 to 50 grams per serving — built around lean meats, fish, legumes, eggs and Italian cheeses.
Muscle Gain
Tuscan Tuna and White Bean Salad
Tuscan tuna and white bean salad (fagioli e tonno) combines canned tuna, cannellini beans, red onion, cherry tomatoes…
- 10 min
- 426 kcal
- 40 g protein
How we build a muscle-gain recipe
Building muscle needs three things: a training stimulus, enough total calories, and enough protein spread through the day — most research points to roughly 1.6–2.2 g of protein per kilogram of body weight, in 3–5 feedings of 25–45 g each. Italian cooking has no shortage of protein: fish, poultry, lean beef and pork, eggs, ricotta, Parmigiano, cannellini and chickpeas.
Every recipe here delivers:
- 30 to 50 g of protein per serving, from whole foods.
- Enough carbohydrate to train hard — pasta, potatoes, bread and rice are on the menu, not off it.
- A real dish, not a chicken breast with a sad drizzle. If it wouldn't be served at an Italian table, it isn't here.
Recipes are tagged by the meal they suit best: post-workout, weeknight dinner, meal-prep batch.