5 Healthy Recipe For Muscle Building And Fat Loss

We all understand that our eating habit make great influence on muscle building  and fat losing. But how to make use of food for the best influences possible seems to be a difficult question. My honest article today will introduce you 5 most popular healthy recipes for muscle building and fat loss.

Pizza Rolls with low calories

This recipe is shredding season, making you feel like it is not pizza. It comes with savory taste of pie and with low calories included.

Pizza Rolls with low calories

Nutrition facts in each serving:

  • Calories: 116
  • Protein: 5g
  • Carbs: 14g
  • Fat: 5g

Supposed result: To enhance muscle and burn body fat.


  • Tube of low fat crescent rolls
  • ½ cup of pizza sauce
  • ½ cup of decreased fat which will be shredded mozzarella cheese later

Cooking Guide:

  • Heat the oven to the degree of 350
  • Arrange a baking sheet, using parchment paper
  • Roll crescent dough out
  • Slight change punched edges to seal dough
  • Divide pizza sauce in every dough with spoon
  • Scatter shredded cheese
  • Roll dough, paying attention to its width
  • Put in freezer and let them there within 20 minutes
  • Cut dough into pizza rolls
  • Place cut rolls cut on the baking sheet
  • Overheat with 15 minutes or until you find it changes to golden
  • Wait about 5 minutes for the rolls to cool
  • Have it with further pizza sauce for dipping, if you want

Notes:  If you want, you can increase the amount of protein by including extremely thin turkey or steak cutlets after having sauce, but before having cheese.

Serving guide: have 2 rolls for each serving.

Banana &Oats Protein Shake

Protein, together with banana, oats will give you nice flavor of protein powder. This recipe is easy to make and comes with high nutritious values , suitable for breakfast.

Banana & Oats Protein Shake

Nutrition Fact in each serving:

  • Calories: 554
  • Protein: 59g
  • Carbs: 68.2g
  • Fat: 6.1g

Supposed effects: To increase muscle and burn body fat.


  • 8 oz skim milk
  • 1 banana
  • ½ cup of oats
  • 2 scoops of whey protein powder

Cooking guide:

Select your desired flavor of protein powder, then mix all the ingredients above with form of blender and keep blending until you find it smooth. The nutritional values depend on the average of bananas as well as whey protein blend.

Serving guide: Once serving comes with a protein shake.

Healthy Chocolate Peanut Butter Protein Brownies

This recipe satisfies users who love sweet craving through include protein, rich and fine chocolate peanut butter brownies!

Healthy Chocolate Peanut Butter Protein Brownies

Nutrition facts for each serving:

  • Calories: 141 g
  • Protein: 14 g
  • Carbs: 17g
  • Fat: 4g

Supposed effects: To increase muscle and decrease body fat.


  • Brownies
  • 1 scoop of chocolate cookie
  • 1 scoop of whey protein powder
  • 1/2 cup of cocoa powder
  • 1 tablespoon of baking soda
  • 1 pinch of salt
  • ½ cup of muscle egg and chocolate egg white
  • 2 big eggs
  • ½ cup of greek yogurt
  • ⅓ cup of sweet liquid
  • 2 tablespoon of pure extract of vanilla


  • 1 cup of greek yogurt
  • 2 tablespoon of peanut butter and flavored protein powder
  • Sweetener, if you want


  • 3 tablespoons of buts and more chocolate peanut butter

Cooking guide:

  • Heat your oven to degree of 350
  • Arrange an 8*8 baking pan, using parchment paper
  • Mix the brownie ingredients
  • Put the batter in the pan
  • Cook within 25 minutes ( do not cook in a very long time)
  • Take the brownies out of the oven and let some times for it to cool
  • Combine the frosting together while brownies are cooling
  • As the brownies are completely cool, frost them
  • Sprinkle chocolate peanut butter
  • Enjoy the fine food


  • If you want a softer brownies, then you shouldn’t add baking soda, and adding more greek yogurt, about ¼ cup.
  • Do not over cook because the brownies keeps cooking even after being removed from the oven. This issue commonly happens with protein powder.
  • You can keep the brownies in your refrigerator up to 5 days.

Serving guide: Serves 9

Low Carb and Rich Protein Pizza Crust

This recipe is an ideal option to those who are low-carbers or Paleo eaters. It comes with great tastes and is easy to make.

Low Carb and Rich Protein Pizza Crust

Nutrition fact in each serving:

  • Calories: 180
  • Protein: 11 g
  • Carbs: 1.3 g
  • Fat: 14.5 g

Supposed effect: To increase muscle and decrease body fat


  • 6 Eggs
  • 6 ounces of cream cheese
  • 4 Ounces of  shredded parmesan cheese
  • Salt, pepper, seasoning and garlic to taste
  • Cooking instruction
  • Put the cream cheese in room temperature
  • Heat the oven to the degree of 350
  • Put all eggs, cream cheese and seasoning together in a bowl
  • Use a non-stick spray for the bottom and the baking pan
  • Gradually put the parmesan cheese on the baking pan’s bottom
  • Put cream cheese mix and the egg
  • Cook between 15 and 25 minutes, or until you find the crust’s top become brown
  • Take crust out of the oven, then scatter your favorite ingredients above
  • Put the crust back to the oven and cook about 12 minutes
  • Enjoy your incredible low-carb pizza

Serving guide: Enjoy the food with one pizza cust of 9*13, or 8 slices

Whey, Honey And Peanut Butter Protein Bar Recipe

This is an easy-to-make and healthy protein recipe with only 4 ingredients required, namely, peanut butter, chocolate whey protein, honey and oats.

Honey And Peanut Butter Protein Bar Recipe

Nutrition facts for each serving:

  • Calories: 526 g
  • Protein: 31.2 g
  • Carbs: 37 g
  • Fat: 31 g

Supposed effects: to increase muscle and decrease body fat


  • 6 scoops of whey protein powder and chocolate
  • 1 cup of oats
  • 16 ounce of natural peanut butter
  • 8 tablespoons of honey

Cooking guide:

  • This bar can be used between meals as a healthy snack.
  • Mix peanut butter and the honey in a bowl.
  • Put this mixture into a microwave, cook for 20 seconds
  • Blend and cook again for 20 seconds more
  • Keep heating until you find peanut butter and the honey soft enough to be combined with the whey and oats.
  • Combine the oat and whey protein powder
  • Spread the combination in a 9×13 or 9×9 pan. If you want, you can softly grease the pan, or streak the bottom and sides, using the baking parchment paper.
  • Put the pan in fridge for an hour
  • Take it out, slice it into wanted pieces, and enjoy!

Serving guides: Enjoy the food with 8 protein bars in each serving

Final words

Here are 5 out of many healthy recipe for muscle building and burning fat. You can exchange between them for various flavors and effective workout out.

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