Muscle Building Recipes - Italian Edition

Looking to add some variety to your muscle-building diet? Why not try some Italian recipes? Here we’ll be featuring five delicious and healthy Italian-style recipes that are perfect for anyone looking to gain muscle mass. These recipes are high in protein and fibre and low in fat and carbs. Whether you're a fan of pasta, pizza, salad or seafood, we’ve got something you’re going to like after a gruelling squat sesh.

Spaghetti with Turkey Meatballs 

Turkey meatballs are a healthy and delicious alternative to traditional meatballs. They're perfect for a quick and easy weeknight post-workout meal.

Ingredients                                

- 500g (1lb) ground turkey

- 60g (1/4 cup) bread crumbs

- 60g (1/4 cup) Parmesan cheese

- 2 tablespoons chopped parsley

- 1 teaspoon garlic powder

- 1/2 teaspoon salt

- 1/4 teaspoon black pepper

- 1 egg, beaten

- 1 tablespoon olive oil

Directions

1. Preheat your oven to fan 190°C
2. In a large bowl, mix together the ground turkey, breadcrumbs, cheese, parsley, garlic powder, salt, and pepper.
3. Once well combined, add your beaten egg and mix well.
4. Shape your mixture into 1-inch meatballs.
5. Place your meatballs on a foil lined baking tray
6. Brush with olive oil, and then cook in the oven for about 15 minutes
7. Once cooked, serve with your favourite pasta sauce and spaghetti. 

Turkey Burger Pizza

If you're looking for a fun, easy and (reasonably) healthy way to change up your pizza night, look no further than this turkey burger pizza recipe! The turkey burgers add a delicious and protein-packed layer to the pizza, while the pizza sauce and cheese keep things classic. Perfect for a weeknight meal after smashing your PR!

Ingredients

- 125g turkey mince

- 120g (1/2 cup) pizza sauce
- 60g (1/4 cup) shredded mozzarella cheese

- 1/2 teaspoon Italian seasoning

- 1 prebaked 12” pizza crust

Directions

1. Preheat oven to fan 200°C.
2. In a medium pan over medium heat, add the turkey mince and Italian seasoning and cook until browned and cooked through, then remove from the heat.
3. Meanwhile spread the pizza sauce on the pizza base ready to be cooked
4. Add your cooked turkey mince, and any additional toppings, such as olives, onion, peppers, etc.
5. Top your pizza with the mozzarella and put in the oven for 10-12 minutes, or until the cheese has melted.

 

Italian Style Chicken Salad

 

This Italian-style chicken salad recipe is the perfect way to fuel your muscles and help them re-build after a good lift! This is the perfect meal to prep before you hit the gym, giving those chicken breasts plenty of time to marinate.

Ingredients 

- 4 boneless, skinless chicken breasts

- 60ml (1/2 cup) Italian salad dressing

- 60g (1/4 cup) mayonnaise

- 1 head romaine lettuce, chopped

- 120g (1/2 cup) shredded parmesan cheese

- 2 tablespoons chopped parsley

- 1/2 teaspoon garlic powder

- 1/4 teaspoon salt

- 1/4 teaspoon black pepper 

Directions 

1. In a large bowl, whisk together the Italian salad dressing, mayonnaise, parmesan cheese, parsley, garlic powder, salt and pepper.
2. Add your chicken breasts and toss to coat.
3. Cover and refrigerate for at least 1 hour.
4. Preheat your grill to medium-high heat.
5. Grill the chicken for about 6 minutes per side, or until cooked through.
6. Remove from grill and chop into bite-sized pieces.
7. Serve over your salad and enjoy.

 For extra nutrients, you could always add quinoa to your salad!

 

Salmon with Tomato Basil Sauce

Salmon is a great source of protein, and when combined with a healthy tomato sauce, it makes for a nutritious and delicious post-workout meal. This Italian-style salmon is easy to prepare and requires only a few simple ingredients. Give this a try the next time you're looking for something that’s healthy and will fill that void in your stomach for longer than a couple of hours.

Ingredients

- 4 salmon fillets

- 1/2 teaspoon salt

- 1/4 teaspoon black pepper

- 2 tablespoons olive oil

- 250g (1 cup) chopped tomatoes

- 5g (1/4 cup) chopped basil

- 2 tablespoons tomato paste

- 60ml (1/4 cup) white wine

Directions

1. Season your salmon fillets with salt and pepper.
2. Heat the olive oil in a large frying pan over medium-high heat.
3. Once your pan is hot, add the salmon fillets and cook for about 3 minutes on each side, or until cooked through.
4. Remove from frying pan and set aside. To the same frying pan, add chopped tomatoes, basil, tomato paste, and white wine. Cook for about 5 minutes, or until the sauce has thickened. Return the salmon to the frying pan and spoon sauce over top.
5. Serve immediately.

 

Caprese Stuffed Chicken Breast

Looking for a healthy and filling chicken recipe? Look no further than caprese stuffed chicken breast. This dish is packed with flavour and nutrients, thanks to ingredients like mozzarella cheese, basil, and sun-dried tomatoes. What's more, it's simple to prepare – perfect for busy weeknights. So why not give it a try?

Ingredients

- 4 boneless, skinless chicken breasts

- 60ml (1/4 cup) Italian salad dressing

- 120g (1/2 cup) shredded mozzarella cheese

- 5g (1/4 cup) chopped basil

- 2 tablespoons chopped sun-dried tomatoes

- 1 teaspoon garlic powder

- 1/4 teaspoon salt

- 1/4 teaspoon black pepper 

Directions 

1. Preheat your oven to fan 200°C.
2. In a small bowl, whisk together the Italian salad dressing, mozzarella cheese, basil, sun-dried tomatoes, garlic powder, salt and pepper.
3. Cut a pocket into the side of each chicken breast and stuff with some of the salad dressing mixture.
4. Place chicken breasts in a baking dish and bake for about 20 minutes, or until cooked through.
5. Serve immediately.

These muscle-building recipes have got you covered whether you're looking for a hearty meal or a light and healthy option. And you can't go wrong with Italian food - it's delicious and nutritious! You might be lifting heavy in the gym but you’ve still got to make sure you’re getting your reps in the kitchen so you can start building muscle efficiently with a good diet chocked full of hearty grub like ours.