5 Awesome Muscle Building Recipes for Your BBQ




It’s been recommended that if you want gain muscle, to consume 1.5 times your body weight in grams of protein. In order to eat that much meat, it’s important that your food taste good, otherwise eating becomes a chore. Fortunately, a pellet grill can help enhance the flavor of your meat by infusing real wood fired flavor. This can allow you to consume great tasting lean protein without having to add fats or sugars. Below are 5 awesome muscle building recipes that are easy to make on a pellet grill.

Muscle Building Recipes


There’s a reason why meat is a popular favorite among bodybuilders and athletes looking to nail their macros. Eating meat is one of the most efficient and natural ways to deliver that muscle building protein you need after a hard workout. Here’s the top muscle building recipes:

1. Cod Fish Tacos


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You may be thinking, where’s the beef?

Did you know that Cod is packed with protein? 41 grams per fillet (231g) to be exact. Add it to a gluten free corn tortilla with tomatoes, avocado, cilantro, romaine lettuce, and a drizzle of sour cream and you have yourself a simple macro-crushing post workout meal.

Ingredients

  • 1 tsp Black Pepper
  • 1/4 tsp Cayenne Pepper
  • 1 1/2 lbs Cod Fish
  • 1/2 tsp Cumin
  • 1 tsp Garlic Powder
  • 1 tsp Oregano
  • 1 1/2 tsp Paprika, Smoked
  • 1/2 tsp Salt
  • 6 small corn tortillas

Instructions

  1. Preheat your Pit Boss to 350°F.
  2. Mix together paprika, garlic powder, oregano, cumin, cayenne, salt and pepper. Sprinkle over cod.
  3. Place the cod on your preheated for about 5 minutes per side. Toast tortillas over heat, if desired.
  4. Break the cod into pieces, smash the avocado, slice the tomatoes in half and place evenly among the tortillas. Top with red onion, lettuce, jalapenos, sour cream, and cilantro. Spritz with lime juice and enjoy!


Related: Learn How to Meal Prep like a Fit Boss!

2. Lemon Chicken with Broccoli and String Beans in Foil Packs

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Chicken breasts are a bodybuilding staple and for good reason. They are low in fat and a cup of cooked chicken breasts has 43 grams of lean protein in it. It’s long been tradition to boil the chicken breasts, but what fun is that? This recipe lets you grill them with broccoli, string beans, lemon, and extra virgin olive oil in foil packs. Don’t worry bro, you’ll still get nice and swole with this muscle building recipe.

Ingredients

  • 2 Cups Broccoli
  • 3 tbsp Extra Virgin Olive Oil
  • 4 Chicken, Boneless/Skinless
  • 1 Garlic, Minced
  • 1 1/2 tsp Italian Seasoning, Dried
  • 1 Lemon, Sliced
  • Pepper
  • Salt
  • 1 Cup String Beans

Instructions

  1. Start your grill on smoke with the lid open until a fire is established in the burn pot (3-7 minutes). Preheat to 450°F.
  2. Lay four 12 x 12 inch pieces of foil out on a flat surface, then place one chicken breast in the middle of each foil.
  3. Divide the broccoli and string beans between the four foil packs. Thinly slice the lemon, split them between each foil pack, and place the slices on, in and around the chicken and vegetables.
  4. Mix the olive oil, garlic, juice of the remaining lemon, and Italian seasoning together, and then brush over the chicken and vegetables. Sprinkle with salt and pepper to taste.
  5. Fold the foil over the chicken and vegetables to close the pack, and pinch the ends together so the pack will remain closed.
  6. Grill for 7-9 minutes on each side. Turn off grill, remove the foil packets, and serve immediately.


3. Korean BBQ Tacos with Skirt Steak


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Need to satisfy an Asian fusion craving? Add an extra dimension to your Taco Tuesday with this delicious Korean BBQ recipe. Look, just because you’re building muscle, doesn’t mean you have to sacrifice taste. This recipe is packed with flavor, protein (a skirt steak has 22g per 3oz of meat) and light on calories.


Ingredients

  • 1 Large Peeled Carrot
  • 1 Lb Daikon Radish
  • 3 Tbsp (More as Needed) Korean BBQ Rub
  • 1/2 Teaspoon Salt
  • 2 Lbs Steak, Skirt
  • 3 Tbsp Extra Virgin Olive Oil
  • 1 Cup Water, Warm
  • 1 1/4 Cup (Distilled) White Vinegar

Instructions

  1. Cut skirt steak into thin strips against the grain. Cutting the meat while partially frozen will assist in getting thin slices. Place the steak into a bowl and coat evenly with vegetable oil. Liberally apply Pit Boss Korean BBQ Seasoning and toss until evenly coated. Let the meat marinate for at least an hour.
  2. Prepare a very hot skillet. No oil is needed in the pan, the steak is coated in oil. Give the steak a quick sear for approximately 2 minutes on each side and remove from the heat.
  3. Pickled Radish and Carrots:
  4. Cut radish and carrots into strips the size of match sticks and put them into a pickling jar or glass container with tight fitting lid. In a bowl combine sugar, warm water, salt and, white vinegar and stir until the sugar has dissolved. Pour the mixture over the carrot and radish mixture and seal the jar. Refrigerate at least one hour.
  5. Fold the foil over the chicken and vegetables to close the pack, and pinch the ends together so the pack will remain closed.
  6. Prepare tacos using your favorite taco shells, add the desired amount of steak, top each taco with pickled radish and carrot mixture, diced jalapenos, diced red onion and, cilantro…Enjoy!!!

4. Grilled Chicken Kabobs



For those on a low carb diet, this one is still packed with plenty of muscle building protein (and flavor!). Grill with or without the vegetables, it just depends on you and your diet.

Ingredients

  • 3 (cut into 1 inch cubes) Chicken Breast, Raw
  • 2 cloves Garlic, Minced
  • 2 tablespoons Honey
  • 1 Pound of Button (destemmed and cut in half) Mushroom
  • 1/2 cup Olive Oil
  • 1 red (cut into quarters and seperated) Onion
  • 1 green (cut into large chunks) bell Pepper
  • 2 tablespoons Pit Boss Competition Smoked Seasoning
  • 2 tablespoons Soy Sauce

Instructions

  1. To make the marinade: In a large bowl, combine the olive oil, soy sauce, honey, garlic and Competition Smoked. Add the chicken and mix well. When the chicken is covered completely, allow it to marinate for 2-12 hours.
  2. In a large, shallow baking dish, soak the kabob skewers for a minimum of 2 hours and up to 12 hours.
  3. Once the chicken has finished marinating and the skewers are finished soaking, drain the water from the skewers and remove the chicken from the marinade.
  4. Start your Pit Boss on “smoke”. Once it’s fired up, set the temperature to 350°F.
  5. Thread a piece of chicken, followed by a piece of pepper, mushroom, and onion. Repeat until the skewers are full.
  6. Grill the kabobs for 5 minutes on one side, then flip and grill for 5 more minutes or until the chicken reaches an internal temperature of 180°F. Remove from the grill and serve.


5. Sirloin Steak with Chimichurri Sauce


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Sometimes after a hard deadlift superset session at the gym, a big slice of steak just really sounds like the best choice. Mix in a nice baked potato and you have yourself one ultimate recovery meal. This muscle building recipe uses a sirloin cut (23 g of protein per 3oz of meat) and is topped with a very tasty and exotic Chimichurri sauce.

Ingredients

  • 2 tablespoons Chili Pepper Flakes
  • 1/2 Cup Extra-Virgin Olive Oil
  • 1 Garlic, Cloves
  • 2 Tbsp Oregano, Leaves
  • 1/4 teaspoon Paprika, Powder
  • 2 Cups Lightly Packed Parsley, Leaves
  • 1/4 cup Red Onion, Chopped
  • 1 teaspoon Salt, Coarse
  • 1 1/2 lbs Steak, Sirloin
  • 6 Tablespoon Vinegar, Red Wine

Instructions

  1. Start your Grill on ''smoke'' with the lid open until a fire is established in the burn pot (3-7 minutes). Preheat to 250°F.
  2. Season both sides of your steaks with salt and pepper to your liking. Place on the grates of your preheated Grill. You''ll want to cook the steaks until the internal temperature reaches 130F (for medium-rare). Follow these internal temperatures if you''d like to cook your steak more/less done:
  3. Rare: 125°F
  4. Medium Rare: 130°F
  5. Medium: 140°F
  6. Well Done: 160°F
  7. If you're cooking your steaks medium rare, it will take around 45 minutes.
  8. While the steaks are cooking, combine parsley, garlic, red onion, oregano, paprika, and chili pepper flakes in a food processor and pulse to combine. Add salt, vinegar, and oil and continue to pulse for another 20 seconds, or until mixture is chunky but combined.
  9. When the steaks have reached your desired internal temperature, remove steaks from the grill and let them rest for 15 minutes. In the meantime, open up your flame broiler and crank up the grill to HIGH. Sear each side of the steak for about 1 minutes each. Slice steak thinly and drizzle with chimichurri sauce.


Just Remember, the Main Ingredient is Wood Fired Flavor!

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An important factor to enjoy eating healthy is making sure your food is full of flavor and that it won’t break your calorie bank. Wood fired flavor from a Pit Boss Pellet Grill is the easiest way for busy body builders to cook delicious meals. Heck you could set your temperature, fit in a workout, and get home just in time for your recovery meal.


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