Looking to build muscle? One of the hardest parts about building muscle is getting the required calories in. If you’re someone with a naturally faster metabolic rate, it’s not unusual to find yourself requiring 3000 or more calories each and every day.
If you lead a busy lifestyle, this can present a challenge. Lunch in particular tends to be tricky. You don’t have time in the morning to prepare an elaborate meal and by the time your day’s over the night before, more cooking is not what you want to do.
Thankfully, with a few smart recipes, you can get past this. Canned fish is ready to go when you are and will support your muscle building efforts with a quality source of protein. Even better, each of these should take no more than 10 minutes to prepare.
Tuna Salad With Pita Chips
1 can tuna, drained
¼ thinly sliced yellow pepper
1/8 cup finely sliced red onion
1 cup coleslaw mix
1 tsp. lemon juice
½ mashed avocado
1 tbsp. Dijon mustard
1 tsp. minced garlic
pepper to taste
1 whole wheat pita
1 tbsp. olive oil
In a small bowl, combine together the lemon juice, mashed avocado, Dijon mustard, garlic, and pepper. Stir mixture with tuna and then add in the coleslaw mix. Stir again until coated.
Brush pita with olive oil and then cut into strips. Broil for 2-5 minutes or until golden brown. Serve with salad.
Nutrition Information (Makes 1 serving): 588 calories, 46 grams of carbs, 31 grams of fat, 35 grams of protein
Creamy Salmon Pita
1 can, canned pink salmon, bones and skin removed
3 tbsp. Greek yogurt
½ lemon, juiced
1-2 tbsp. freshly chopped dill (depending on how strong you like it)
¼ cup avocado
1/8 cup finely diced onion
1 whole wheat pita
1 cup spinach leaves
Combine together the canned salmon, avocado, Greek yogurt, lemon juice, dill, and onion. Once well mixed, place into whole wheat pita, topped with spinach leaves.
Nutrition Information (Makes 1 serving): 552 calories, 44 grams of carbs, 24 grams of fat, 45 grams of protein
Cranberry Salmon Wrap
1 can salmon, bones removed
2 tbsp. dried cranberries
1 tbsp. slivered almonds
¼ mashed avocado
1 tbsp. Greek yogurt
1 medium whole-wheat pita
¼ cucumber, thinly sliced
¼ thinly sliced red pepper
Mix together the avocado and Greek yogurt. Combine with salmon. Top with cranberries and almonds. Place in the center of a whole-wheat pita and then add in the sliced cucumber and red pepper.
Nutrition Information (Makes 1 serving): 584 calories, 58 grams of carbs, 22 grams of fat, 44 grams of protein
