Gaining muscle is a tough process which calls for consistency in training, nutrition and rest. While simple adjustments in schedule can guarantee time in your day for training and adequate time for sleep, finding time to prepare the meals you need for growth can often become very challenging. After all, you need to deliver 500 calories and 40 to 60 grams of protein to your body every three hours, without fail. This can become very challenging. To meet this challenge, you may want to add some quick, high-protein, high-calorie meals to your rotation. Here are some ideas for such meals.

Yogurt/Whey/Granola

This concoction is just as it sounds. Grab two containers of your favorite yogurt. Toss in a scoop of whey along with ½ cup of granola. You’ll be consuming about 50 grams of protein (depending upon the brand of yogurt being used) along with about 600 calories. The entire meal takes about 3 minutes to prepare, mixing all of the ingredients in a bowl and immediately eating. You will want to avoid this dish right before going to the gym.

Tuna patties

This meal combines two bodybuilding mainstays – eggs and tuna fish – in a way you may not have seen before. Mix two cans of tuna and two eggs in a bowl. Form small patties. Fry them for about 3 minutes on each side. You’ll discover a meal that takes less than ten minutes to prepare, and delivers 400 calories and almost 70 grams of protein!

Chicken wraps

While fast food is something you should typically avoid in your travels, there are some drive-thru offerings which might fit your high-protein, high-calorie demands without breaking the bank or taking much time. McDonalds and Wendy’s both offer a chicken wrap which delivers 4 to 6 ounces of grilled chicken breast, along with lettuce, tomato, and a dash of ranch or barbeque sauce. The cost is about $1.50 per wrap, so two of them can provide your body with 50 grams of protein for about three dollars. Prep time is easy too – you can be in and out of most drive-thrus in just a minute or three.

Cottage cheese

You can add it to just about anything to deliver an additional 20 grams of protein to anything you eat. Cottage cheese is a bit high in fat, so you’ll want to watch its use late in the evening. For the bulking bodybuilder, however, fat is one of your three best friends, along with carbs and protein! Adding a few tablespoons of cottage cheese just takes a minute, but when done several times per day, can lead to great gains.

Whey shakes

Mixing whey protein and water delivers a quick 40 to 45 grams of protein to your day, but there aren’t a lot of calories. For the bulking bodybuilder, this just isn’t enough. To combat this, try adding peanut butter, whole milk, or Nestle Quik powder to your whey shake. It will mix right in, and will bump your calories from 120 to 600+ before you know it!

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