It's simple. If you want to build your best body, you must eat. Eat with purpose. Eat with intelligence. Eat with the knowledge that food is the secret ingredient to total body transformation (not just "weight loss"). Men's Health's 101 Muscle Meals is designed to help you unlock this power—it's an authoritative guide on what to eat, when to eat, and how your overall health will be better for it.
These five muscle-building recipes were designed to fit easily into your schedule. You can also adapt them to fit your own needs and preferences. Cook them today, and in no time, you'll be on your way to your leanest, most powerful body ever.
These five muscle-building recipes were designed to fit easily into your schedule. You can also adapt them to fit your own needs and preferences. Cook them today, and in no time, you'll be on your way to your leanest, most powerful body ever.
Chicken with Grapefruit
Grapefruit is a terrific source of vitamins A and B5, potassium, folate, and fiber. And it's loaded with cancer-fighting lycopene. A half grapefruit has just 53 waistline-friendly calories.1. Season chicken with thyme and half of the salt and pepper.
2. Heat oil in large skillet over medium-high heat. Brown chicken, 6 minutes per side. Add wine, broth, juice, and honey. Simmer until reduced to 1/3 cup. Season with remaining salt and pepper.
3. Put watercress and grapefruit on 4 plates. Top with chicken and sauce.
Tuna Nicoise Salad
1. Preheat grill to medium.
2. In small bowl, whisk together vinegar, oil, shallot, and mustard.
3. Season tuna with salt and pepper to taste. Grill tuna, turning, until golden brown and cooked through, 8 to 10 minutes.
4. Arrange romaine, green beans, tomatoes, potatoes, onion, berries, olives, and tuna in 4 bowls. Drizzle with vinaigrette.
2. In small bowl, whisk together vinegar, oil, shallot, and mustard.
3. Season tuna with salt and pepper to taste. Grill tuna, turning, until golden brown and cooked through, 8 to 10 minutes.
4. Arrange romaine, green beans, tomatoes, potatoes, onion, berries, olives, and tuna in 4 bowls. Drizzle with vinaigrette.
Pork Braised in Kiwi-Coconut Sauce with White Beans
1. Heat oil in large pot over medium-high heat. Sprinkle pork with salt and season with pepper. Cook chops until bottoms are browned, 2 to 3 minutes. Turn and repeat on opposite sides. Transfer to plate.
2. Reduce heat to medium-low. Add onion and cook, stirring, until soft, 6 minutes. Add coconut milk, curry paste, and 1 1/3 cups of the kiwi. Bring to a simmer, cover, and cook until fruit is very soft, 5 minutes. Remove from heat. Working in batches, carefully puree in blender.
3. Return coconut mixture to pot and simmer. Add pork and any juices. Cover and simmer, turning halfway through, until pork is cooked through, 12 minutes.
4. In large bowl, mix beans, pineapple, sunflower seeds, shallots, cilantro, and remaining kiwi. Serve with pork and sauce.
2. Reduce heat to medium-low. Add onion and cook, stirring, until soft, 6 minutes. Add coconut milk, curry paste, and 1 1/3 cups of the kiwi. Bring to a simmer, cover, and cook until fruit is very soft, 5 minutes. Remove from heat. Working in batches, carefully puree in blender.
3. Return coconut mixture to pot and simmer. Add pork and any juices. Cover and simmer, turning halfway through, until pork is cooked through, 12 minutes.
4. In large bowl, mix beans, pineapple, sunflower seeds, shallots, cilantro, and remaining kiwi. Serve with pork and sauce.
Italian Style Chicken and Mushrooms
1. Heat butter and 2 tsp of the oil in large nonstick skillet over medium-high heat. Add mushrooms and cook until golden, 5 minutes. Transfer to bowl. Cook onion in skillet until tender, 4 minutes. Add to bowl. Reserve skillet.
2. Put flour on plate and season with salt and pepper. Coat chicken with flour mixture, shaking off excess. Reserve 1 1/2 Tbsp of the flour mixture. Heat remaining 2 tsp oil in skillet over medium-high heat. Add chicken and brown, turning, about 3 minutes. Transfer to plate and keep warm. Add wine to skillet. Simmer, scraping up browned bits, until reduced by half, about 3 minutes.
3. Add broth and bring to a simmer. Remove 1/4 cup liquid and whisk in reserved flour. Whisk back into skillet. Bring to a boil. Add chicken and mushroom mixture and simmer until chicken is cooked through and sauce is slightly thickened, about 5 minutes. Serve sprinkled with parsley.
2. Put flour on plate and season with salt and pepper. Coat chicken with flour mixture, shaking off excess. Reserve 1 1/2 Tbsp of the flour mixture. Heat remaining 2 tsp oil in skillet over medium-high heat. Add chicken and brown, turning, about 3 minutes. Transfer to plate and keep warm. Add wine to skillet. Simmer, scraping up browned bits, until reduced by half, about 3 minutes.
3. Add broth and bring to a simmer. Remove 1/4 cup liquid and whisk in reserved flour. Whisk back into skillet. Bring to a boil. Add chicken and mushroom mixture and simmer until chicken is cooked through and sauce is slightly thickened, about 5 minutes. Serve sprinkled with parsley.
Roast Cod with Pomegranate-Walnut Sauce
1. Prepare quinoa according to package directions.
2. Meanwhile, heat oil in medium nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, 2 minutes. Add ground walnuts and garlic and cook, stirring, until walnuts are golden brown, about 4 minutes. Remove from heat and add wine, broth, molasses, and honey. Return to heat and simmer, stirring occasionally, until thickened, about 4 minutes. Transfer sauce to gravy boat.
3. Heat broiler. Line a sheet pan with nonstick foil. Arrange fish in single layer on pan and season with salt and pepper. Broil until cooked through, about 6 minutes.
4. Toss quinoa with parsley and broken walnuts. Spoon onto 4 plates and top with fish and sauce.
2. Meanwhile, heat oil in medium nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, 2 minutes. Add ground walnuts and garlic and cook, stirring, until walnuts are golden brown, about 4 minutes. Remove from heat and add wine, broth, molasses, and honey. Return to heat and simmer, stirring occasionally, until thickened, about 4 minutes. Transfer sauce to gravy boat.
3. Heat broiler. Line a sheet pan with nonstick foil. Arrange fish in single layer on pan and season with salt and pepper. Broil until cooked through, about 6 minutes.
4. Toss quinoa with parsley and broken walnuts. Spoon onto 4 plates and top with fish and sauce.
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