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
- 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).
- 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
- Rinse quinoa under cold water to remove its bitter coating.
- In a pot, add quinoa and water (or chicken broth) with a pinch of salt.
- 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
- Preheat the oven to 200°C (400°F).
- Toss sweet potato cubes with olive oil, salt, and pepper.
- Spread on a baking tray and roast for 20–25 minutes, flipping halfway through, until golden and tender.
Step 4: Assemble the Power Bowl
- In a large bowl, add a base of cooked quinoa.
- Top with sliced chicken, roasted sweet potatoes, and steamed broccoli.
- Add avocado slices for healthy fats.
- Garnish with fresh parsley or cilantro if desired.
Optional Add-Ons:
- Extra Protein: Add a fried egg or a drizzle of Greek yogurt sauce.
- Spice It Up: Top with chili flakes or sriracha for heat.
- 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!
---
Follow Bodydoc for more muscle-building meals and fitness tips!
Comments
Post a Comment