Muscle-Building Chicken and Quinoa Power Bowl

Muscle-Building Chicken and Quinoa Power Bowl


Fuel Your Gains with This High-Protein, Nutrient-Dense Meal!

If you're looking to bulk up and build lean muscle, your body needs high-quality protein and complex carbs. This Chicken and Quinoa Power Bowl is the ultimate muscle-building meal packed with protein, fiber, and healthy fats to help you grow stronger. It’s easy to make, delicious, and perfect for meal prep!

Why This Meal Works for Bulking:

High in Protein (55g): Chicken breast and quinoa provide complete proteins essential for muscle repair.

Complex Carbs: Quinoa and sweet potatoes give you lasting energy.

Healthy Fats: Olive oil and avocado support hormone health and muscle growth.

Rich in Micronutrients: Loaded with vitamins, minerals, and antioxidants from fresh veggies.

Ingredients (Serves 2):

For the Chicken:

  • 300g boneless, skinless chicken breast (150g per serving)
  • 1 tbsp olive oil
  • 2 cloves garlic (minced)
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • Salt and pepper to taste

For the Quinoa:

  • 1 cup quinoa (uncooked)
  • 2 cups water or chicken broth (for extra flavor)
  • 1/2 tsp salt

Toppings & Veggies:

  • 1 cup steamed broccoli florets
  • 1 medium sweet potato (cubed)
  • 1/2 avocado (sliced)
  • 1 tbsp olive oil (for roasting sweet potatoes)
  • Fresh parsley or cilantro for garnish (optional)

Macros (Per Serving):

  • Calories: 600 kcal
  • Protein: 55g
  • carbs: 45g
  • Fats: 22g

Instructions:

Step 1: Marinate and Cook the Chicken

  1.  Marinate: In a bowl, mix olive oil, minced garlic, smoked paprika, cumin, salt, and pepper. Coat the chicken breasts evenly and let them marinate for 20–30 minutes (or overnight for more flavor).
  2.  Cook: Heat a non-stick pan over medium heat. Cook the chicken breasts for 6–7 minutes on each side until fully cooked and golden brown. Let the chicken rest for 5 minutes, then slice it.


Step 2: Prepare the Quinoa

  1.  Rinse quinoa under cold water to remove its bitter coating.
  2.  In a pot, add quinoa and water (or chicken broth) with a pinch of salt.
  3.  Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the water is absorbed. Fluff with a fork.

Step 3: Roast the Sweet Potatoes

  1.  Preheat the oven to 200°C (400°F).
  2. Toss sweet potato cubes with olive oil, salt, and pepper.
  3.  Spread on a baking tray and roast for 20–25 minutes, flipping halfway through, until golden and tender.

Step 4: Assemble the Power Bowl

  1. In a large bowl, add a base of cooked quinoa.
  2.  Top with sliced chicken, roasted sweet potatoes, and steamed broccoli.
  3.  Add avocado slices for healthy fats.
  4.  Garnish with fresh parsley or cilantro if desired.

Optional Add-Ons:

  1. Extra Protein: Add a fried egg or a drizzle of Greek yogurt sauce.
  2. Spice It Up: Top with chili flakes or sriracha for heat.
  3. Crunch Factor: Sprinkle roasted nuts or seeds for texture.


Why You’ll Love This Meal:

Meal Prep Friendly: Make a big batch and store it in meal prep containers for the week.

Balanced Nutrition: The perfect ratio of protein, carbs, and fats for muscle growth.

Customizable: Swap quinoa for brown rice or chicken for lean beef.

Storage Tips:

Fridge: Store in airtight containers for up to 4 days.

Reheat: Warm in the microwave for 2–3 minutes or on the stovetop.

Final Thoughts:

Building muscle is about eating the right foods consistently. This Chicken and Quinoa Power Bowl is more than just a meal—it’s fuel for your fitness goals. Packed with protein and clean carbs, it will help you power through workouts and recover stronger.

Give this recipe a try and let me know how it fits into your bulking routine!



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