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Fit Girl


Fuel Your Gains with Delicious and Nutrient-Rich Meals Designed for Muscle Growth and Peak Performance.

Preparing muscle meals doesn't have to be complicated. Our handpicked selection of protein-rich recipes will not only satisfy your taste buds but also provide the essential nutrients your body needs for optimal muscle development. From mouthwatering grilled chicken to wholesome quinoa salads and power-packed omelettes, these easy-to-make dishes are tailored to support your fitness journey and help you achieve your muscle-building goals. Elevate your nutrition and fuel your gains with these delectable recipes designed for peak performance and overall well-being.


Grilled Chicken Breast with Quinoa Salad


  • Grilled chicken breast seasoned with your favorite herbs and spices.

  • Quinoa salad with diced cucumbers, cherry tomatoes, red onion, and a light lemon vinaigrette.


Protein-Packed Omelette


  • Whisk together 4 eggs and pour into a heated non-stick skillet.

  • Add diced bell peppers, spinach, tomatoes, and shredded cheese.

  • Fold the omelette in half and cook until the cheese is melted.


Baked Salmon with Sweet Potato


  • Place salmon fillets on a baking sheet and drizzle with olive oil, lemon juice, and minced garlic.

  • Season with salt, pepper, and dill, then bake in the oven until cooked through.

  • Serve with baked sweet potato wedges seasoned with paprika and a pinch of salt.

Turkey Avocado

Turkey and Avocado Wrap


  • Lay a whole wheat tortilla flat and spread mashed avocado over it.

  • Layer sliced turkey, spinach leaves, and shredded carrots on top.

  • Roll up the tortilla tightly and slice into smaller wraps.


Greek Yogurt Parfait


  • In a bowl or glass, layer Greek yogurt with mixed berries (blueberries, strawberries, or raspberries).

  • Top with a sprinkle of granola and a drizzle of honey.

recipe muscle meal

Chicken/Shrimp Stir Fry


How to make

  • Cut chicken into pieces and cook in pan using Pam(or any cooking spray)(season chicken as desired)

  • Once chicken is cooked, set to the side. Then, cook the egg whites in the pan with a spray of Pam. Once cooked, set to the side. 

  • Spray the pan and add garlic and ginger until fragrant.  Add carrots, baby corn, and broccoli to pan on medium heat and cook until soft.(Add some water and add a lid to speed the process)

  • Bring the heat up to high and add the rice. Once stirred, add in the egg whites, soy sauce, sesame oil and chicken to the pan. Heat until desired. 

  • Finish with sesame seeds and green onions



  • 8oz grilled chicken

  • 150-200g white rice

  • 4 egg whites

  • 1 serving carrots

  • 1 serving broccoli

  • 1 serving baby corn

  • Low sodium Soy sauce

  • 1 tbsp sesame oil

  • 1 tsp honey

  • Ginger

  • Garlic

  • *Add red pepper flakes if you like it spicy*

  • Sesame seeds (for garnish)

  • Green Onions (garnish)

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