Not Just Chicken, Rice & Broccoli

If you're sick of the dry chicken breast and steamed broccoli diet, you're not alone.

Many gym-goers think building muscle means eating the same bland plate on repeat. But science and experience say otherwise. You need to eat more to build muscle, yet that extra fuel doesn't have to be tasteless. In fact, when you mix protein with carbs, healthy fats and the right micronutrients, you give your body the building blocks it craves and your taste buds a party. This article shows you how — and how Wist can help you track it all.

Protein provides the amino-acid building blocks your muscles need after lifting weights. Recommendations for muscle gain range from 1.6-2.2 g per kilogram of bodyweight, or roughly 0.7-1 g per pound^[1]. Going above that offers little extra benefit, so focus on hitting your target consistently rather than piling on steaks.

A varied protein intake keeps your meals exciting:

• Chicken & turkey - marinate in peri-peri, tikka masala or soy/ginger to avoid boredom.
• Steak, lean lamb or pork - full flavour plus iron and zinc.
• Fish such as salmon, mackerel or sardines - rich in omega-3s that reduce muscle soreness^[2].
• Eggs & Greek yogurt - easy breakfast heroes; yolks contain healthy fats and vitamin D^[3].
• Tofu, tempeh, lentils & beans - plant-based proteins with fibre and micronutrients. Spice them up with teriyaki, chilli or curry spices.

Tip: Spread protein across meals to maximise muscle protein synthesis.

Carbohydrates are the petrol that powers your workouts and refills muscle glycogen. A balanced muscle-building diet includes whole grains, fruit, veg and starchy carbs^[3]. Complex carbs provide slow-release energy for heavy lifts and speed recovery after sessions.

• Oats with milk and berries — top with nut butter for extra calories.
• Sweet potatoes & new potatoes — roast them with olive oil and herbs.
• Wholegrain rice, quinoa & bulgur — great with stir-fried tofu or chicken burrito bowls.
• Whole-meal bread or wraps — fill with lean meats, hummus, avocado and salad.
• Fruit like bananas, berries and apples — natural sugars and vitamins.

Think of carbs as giving your muscles the fuel to train hard and recover - you won't get far on empty.

Don't fear fat. Healthy fats are essential for hormone production (including testosterone) and help absorb vitamins^[3]. They also add big flavour.

• Avocados, nuts & seeds - rich in monounsaturated fats and minerals; avocados also provide boron and magnesium which support hormone production.
• Olive oil & rapeseed oil - drizzle on veg or salads; studies show olive oil can boost testosterone.
• Nut butters - peanut, almond or cashew; easy calorie boost.
• Oily fish - salmon, sardines, mackerel; loaded with omega-3 fatty acids. Fish oil reduces delayed-onset muscle soreness and preserves strength after training.

Muscles don't work on macros alone. Vitamins, minerals and water make everything tick:

• Calcium - more than just bone health; it helps muscles contract and regulates heart rhythm^[4]. Found in dairy, tofu and leafy greens.
• Magnesium - supports protein synthesis, energy production and muscle relaxation^[5]. Nuts, spinach and dark chocolate are tasty sources.
• Electrolytes - minerals like sodium, potassium, magnesium and calcium that signal muscles and nerves^[6]. Get them from fruit, veg, dairy and nuts - not sugary sports drinks.
• Hydration - muscles are ~75% water; even mild dehydration impacts performance^[7].

Here's a day of meals that hits your protein, carbs, fats and micros without sacrificing flavour:

• Breakfast: Protein oats - cook oats in milk, swirl in Greek yogurt, add berries, a sprinkle of flaxseeds and a spoon of peanut butter. It's sweet, creamy and packed with protein, fibre and healthy fats.
• Lunch: Big tuna (or chickpea) salad - mix canned tuna or chickpeas with quinoa, chopped peppers, cucumbers, tomatoes and spinach. Dress with olive oil and lemon; serve with a wholegrain roll. For plant-based, add sliced avocado and nuts.
• Snack: Smoothie - blend Greek yogurt, banana, spinach (you'll barely taste it), cocoa powder and oats. It's like a chocolate shake with a green bonus.
• Dinner: Steak fajitas - sear strips of steak with onions and peppers, serve on whole-meal tortillas with guacamole, salsa, sour cream and grated cheese. Plant-based? Swap steak for mushrooms and tofu.

Feel free to swap ingredients - chicken curry with brown rice, lentil shepherd's pie with sweet potato topping, or a spicy tofu noodle bowl. The point is variety: you can eat colourful, flavourful meals and still hit your muscle goals.

Too clean vs. dirty bulk: Some lifters go ultra-clean and eat plain tilapia six times a day; others shove in fried food just to hit calories. Neither extreme works well. You need a moderate calorie surplus (around 200-300 calories above maintenance) to build muscle, and the quality of those calories matters.

Excess protein above 1.6-2.2 g/kg offers diminishing returns , and overdoing fried or sugary foods can add unnecessary fat. Aim for balance: plenty of protein, complex carbs, healthy fats and diverse micronutrients.

Building muscle is a marathon, not a sprint, so make your meals enjoyable. Mix up your protein sources, embrace carbs, drizzle that olive oil and don't forget your greens, nuts and dark chocolate. Stay hydrated, listen to your hunger and enjoy the process - consistency is easier when the food tastes good.

Wist makes this journey even easier. Snap a photo or type what you've eaten, and Wist's AI breaks down the calories, protein, carbs, fats and even micros like magnesium and zinc instantly. It rewards you for smart choices with dopamine-boosting points, adapts targets to your goals (muscle gain, wellness, menopause, etc.) and turns logging into a friendly chat rather than a chore. Download Wist today and feast your way to stronger muscles.