11 Grilling Recipes for Bodybuilders to Pack on More Muscle

Packing on muscle mass requires three things; intense workouts, muscle-building nutrition, and recuperation. For this article, we’re going to assume that you’ve got the first and third of those bases covered. That allows us to zoom in on the second – muscle-building nutrition.

Eating for packing on mass doesn’t have to mean endless boring and bland chicken and rice meals. If you’ve got a griller and a little bit of kitchen know-how, you’re all set to prepare mouth-watering meals that will help turn your hard work in the gym into extra muscle on your frame. 

In this article, I’ll lay out 11 of the favorite recipes I’ve collected over 35 years as a bodybuilding personal trainer to pack on muscle while keeping your taste buds happy.

Grill Meal Prep

Grill meal prep can be a great way to prepare healthy, flavorful meals in advance.

Here are some tips for successful grill meal prep:

• Choose your proteins: To add flavor and tenderize the meat, marinate a range of lean proteins — such as chicken, turkey, fish, tofu, or shrimp — overnight in your favorite marinade.
• Get your vegetables ready: Slice into bite-sized pieces a selection of colorful vegetables, such as bell peppers, zucchini, onions, and eggplant. Add salt, pepper, and olive oil to season.
• Grill your meats and veggies: Prepare your grill to medium-high heat, then grill your meats and vegetables until they are thoroughly cooked and just beginning to brown. Let them cool before storing them in various containers.
• Portion your meals: As soon as the proteins and veggies have cooled, portion them into meal preparation containers. Top with your preferred sauce or dressing after adding a portion of nutritious carbohydrates like brown rice, quinoa, or sweet potatoes.
• Storage options: Freeze or refrigerate your meal prep containers for up to 3 months or up to 4 days, respectively. Just reheat your dinner in the microwave for two to three minutes, or heat it up in a pan on the stove.

Here are a few other grilling health tips.

11 Grilling Recipes for Building Muscle

1. Grilled Chicken Skewers

Why it’s a great muscle-building recipe:

• High protein content
• Low in fat
• Nutrient-dense
• Versatility

Ingredients:

• 1.5 pounds boneless, skinless chicken breasts
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 8 wooden skewers, soaked in water for 30 minutes

Instructions:

1. Preheat the grill to medium-high heat.
2. Cut the chicken breasts into 1-inch cubes and set aside.
3. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and black pepper.
4. Add the chicken cubes to the bowl with the marinade and stir to coat. Cover the bowl and marinate in the fridge for at least 30 minutes, or up to 2 hours.
5. Thread the chicken cubes onto the soaked wooden skewers, leaving a little space between each piece.
6. Grill the chicken skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through and slightly charred.
7. Remove the skewers from the grill and let them rest for a few minutes before serving.
8. Serve hot with your favorite dipping sauce, grilled vegetables, or a side salad.

Take your meal prep up a notch.

2. Grilled Salmon

Why it’s a great muscle-building recipe:

• High protein content
• Rich in omega-3 fatty acids
• Low in saturated fat
• High in vitamin D

Ingredients:

• 4 salmon filets, skin-on (6 ounces each)
• 2 tablespoons olive oil
• Salt and black pepper
• Lemon wedges, for serving

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the salmon filets with olive oil on both sides and season with salt and black pepper.
3. Place the salmon filets skin-side down on the grill grates.
4. Grill the salmon for 4-5 minutes, until the skin is crispy and charred.
5. Using a spatula, carefully flip the salmon filets over and continue to grill for another 2-3 minutes, until the salmon is cooked through but still slightly pink in the center.
6. Remove the salmon from the grill and let it rest for a few minutes before serving.
7. Serve hot with lemon wedges and your favorite side dishes.

If you also drink protein powder, here are some things you can add to them to mix it up a little.

3. Grilled Turkey Burgers

Why it’s a great muscle-building recipe:

• High protein content
• Lowe calorie count
• Low in fat
• Easy to prepare

Ingredients:

• 1 pound ground turkey
• 1/4 cup breadcrumbs
• 1 egg
• 1/4 cup onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon Worcestershire sauce
• Salt and black pepper
• 4 whole wheat burger buns
• Toppings of your choice (lettuce, tomato, avocado, etc.)

Instructions:

1. Preheat the grill to medium-high heat.
2. In a large bowl, mix together the ground turkey, breadcrumbs, egg, onion, garlic, Worcestershire sauce, salt, and black pepper.
3. Form the turkey mixture into 4 equal-sized patties.
4. Place the turkey patties on the grill and cook for 5-6 minutes on each side, or until the internal temperature reaches 165°F.
5. During the last few minutes of cooking, place the burger buns on the grill to lightly toast them.
6. Remove the turkey burgers and buns from the grill.
7. Assemble the burgers by placing the turkey patties on the bottom half of the buns and adding your favorite toppings.
8. Serve hot with a side of grilled vegetables or sweet potato fries.

4. Grilled Steak

Why it’s a great muscle-building recipe:

• High protein content
• Rich in iron
• High in creatine
• Contains B vitamins

Ingredients:

• 2 (8-ounce) ribeye or sirloin steaks
• 1 tablespoon olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

Instructions:

1. Preheat the grill to high heat.
2. Rub the steaks with olive oil on both sides and season with salt and pepper.
3. Place the steaks on the grill grates and cook for 4-5 minutes on each side for medium-rare, or until the internal temperature reaches 130°F.
4. Remove the steaks from the grill and let them rest for a few minutes before slicing.
5. Slice the steak against the grain into thin strips.
6. Serve hot with your favorite side dishes, such as grilled vegetables or a side salad.

If you’re totally new to the grill, here’s a nice guide to help you get started.

Want to have a diet based on meat?

Check out Carnivore Style for more information.

5. Grilled Pork Tenderloin

Why it’s a great muscle-building recipe:

• High protein content
• Rich in vitamins and minerals
• Low in fat
• Easy to prepare

Ingredients:

• 1 (1-1/2 to 2-pound) pork tenderloin
• 1/4 cup olive oil
• 2 tablespoons soy sauce
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon ground ginger
• Salt and black pepper

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, soy sauce, honey, minced garlic, ground ginger, salt, and black pepper.
3. Trim any excess fat or silver skin from the pork tenderloin.
4. Brush the pork tenderloin all over with the marinade.
5. Place the pork tenderloin on the grill and cook for 15-20 minutes, turning occasionally, until the internal temperature reaches 145°F.
6. Remove the pork tenderloin from the grill and let it rest for a few minutes before slicing.
7. Slice the pork tenderloin into thin rounds.
8. Serve hot with your favorite side dishes, such as grilled vegetables or roasted potatoes.

Here’s some extra tips to really pack on those gains.

6. Grilled Shrimp

Why it’s a great muscle-building recipe:

• High protein content
• Rich in micronutrients
• Low in fat
• Good source of omega-3 fatty acids

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Lemon wedges, for serving

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, minced garlic, smoked paprika, salt, and black pepper.
3. Add the peeled and deveined shrimp to the bowl and stir to coat with the marinade.
4. Thread the shrimp onto skewers, leaving a little space between each shrimp.
5. Place the shrimp skewers on the grill and cook for 2-3 minutes on each side, until pink and cooked through.
6. Remove the shrimp skewers from the grill and let them rest for a few minutes before serving.
7. Serve hot with lemon wedges and your favorite side dishes.

7. Grilled Tofu Skewers

Why it’s a great muscle-building recipe:

• High protein content
• Contains essential amino acids
• Low in fat
• Good source of antioxidants

Ingredients:

• 1 block of firm tofu
• 2 tablespoons soy sauce
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon ground ginger
• 1/4 teaspoon black pepper
• 8 wooden skewers, soaked in water for 30 minutes

Instructions:

1. Preheat the grill to medium-high heat.
2. Cut the tofu into 1-inch cubes.
3. In a small bowl, whisk together the soy sauce, honey, minced garlic, ground ginger, and black pepper.
4. Add the tofu cubes to the bowl with the marinade and stir to coat. Cover the bowl and marinate in the fridge for at least 30 minutes, or up to 2 hours.
5. Thread the marinated tofu cubes onto the soaked wooden skewers, leaving a little space between each piece.
6. Place the tofu skewers on the grill and cook for 2-3 minutes on each side, until browned and slightly charred.
7. Remove the tofu skewers from the grill and let them rest for a few minutes before serving.
8. Serve hot with your favorite dipping sauce and grilled vegetables.

8. Grilled Vegetables

Why it’s a great muscle-building recipe:

• High in nutrients
• Low in calories
• High in fiber
• Anti-inflammatory

Ingredients:

• 2 bell peppers, sliced into thick strips
• 1 zucchini, sliced into thick rounds
• 1 eggplant, sliced into thick rounds
• 1 red onion, sliced into thick rounds
• 2 tablespoons olive oil
• Salt and black pepper

Instructions:

1. Preheat the grill to medium-high heat.
2. In a large bowl, toss the sliced vegetables with olive oil, salt, and black pepper.
3. Place the vegetables on the grill grates and cook for 5-7 minutes on each side, until slightly charred and tender.
4. Remove the vegetables from the grill and arrange them on a platter.
5. Serve hot as a side dish or use them as a base for a grilled vegetable salad.

Looking for an intense full-body workout program you can do at home with minimal equipment? We’ve got you covered with our accelerator strength program.

9. Grilled Portobello Mushrooms

Why it’s a great muscle-building recipe:

• High in protein
• Low in calories
• High in nutrients
• Antioxidant-rich

Ingredients:

• 4 portobello mushroom caps
• 1/4 cup balsamic vinegar
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and black pepper

Instructions:

1. Preheat the grill to medium-high heat.
2. Remove the stems from the portobello mushroom caps and wipe them clean with a damp paper towel.
3. In a small bowl, whisk together the balsamic vinegar, minced garlic, olive oil, dried thyme, salt, and black pepper.
4. Brush the mushroom caps on both sides with the marinade.
5. Place the mushroom caps on the grill grates, gill-side down, and cook for 5-7 minutes.
6. Flip the mushroom caps over and continue to cook for another 5-7 minutes, until tender and slightly charred.
7. Remove the mushroom caps from the grill and let them rest for a few minutes before serving.
8. Serve hot as a vegetarian main or side dish.

10. Grilled Sweet Potato Wedges

Why it’s a great muscle-building recipe:

• High in complex carbohydrates
• Low in fat
• High in nutrients
• Good source of fiber

Ingredients:

• 2 medium sweet potatoes, washed and sliced into wedges
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and black pepper

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, paprika, garlic powder, salt, and black pepper.
3. Toss the sweet potato wedges with the olive oil mixture until evenly coated.
4. Place the sweet potato wedges on the grill grates and cook for 5-7 minutes on each side, until tender and slightly charred.
5. Remove the sweet potato wedges from the grill and let them cool for a few minutes before serving.
6. Serve hot as a healthy side dish or snack.

11. Grilled Asparagus

Why it’s a great muscle-building recipe:

• High in protein
• Low in calories
• Anti-inflammatory
• Good source of fiber

Ingredients:

• 1 pound asparagus, washed and trimmed
• 2 tablespoons olive oil
• Salt and black pepper

Instructions:

1. Preheat the grill to medium-high heat.
2. In a large bowl, toss the asparagus with olive oil, salt, and black pepper until evenly coated.
3. Place the asparagus on the grill grates and cook for 5-7 minutes, turning occasionally, until tender and slightly charred.
4. Remove the asparagus from the grill and let it rest for a few minutes before serving.
5. Serve hot as a healthy side dish or use it as a base for a grilled asparagus salad.

Wrap Up

You’ve now got no excuses for bland, boring muscle-building meals.

Slot these tasty recipes into your monthly meal planner, repeating each recipe just three times and you’ll have a month’s worth of grilled delights to tempt your taste buds while packing on lean mass.

About the Author:

Hi, my name’s Steve Theunissen. I joined my first gym at age 15 and, five years later, I was managing my own studio. In 1987, I became the first personal fitness trainer in New Zealand. Over the past decade, I have built a freelance fitness writing career to share my fitness passion with the world.