Grilled Protein Recipes for Fitness: Healthy & Delicious Ideas for Athletes

And, no steaming please! We are going to grill it all! 

Grilled protein retains all its natural flavor without piling on unhealthy fats. You eat clean and powerful meals every time which will keep you in shape and will support your training sessions.

Let’s get grilling, then, shall we?

Why Grilled Protein Is Perfect for Fitness?

Why grilled protein, though? Here’s why.

Nutritional Benefits: Muscle Repair and Growth

Protein builds your broken muscles, how? When you workout, your muscles tear and break. The tiny tears are filled up by the amino acids found in protein. It is protein or those essential amino acids that build new muscles during your recovery period after a wholesome workout. This is why your body must have enough reserves of protein post-workout so it can fuel muscle growth during recovery. 

Fitness-Friendly Features: Low-Calorie & High-Protein

Protein is the food of muscle builders. This is because protein has those magical amino acids that basically build your muscles and heal the old ones. Protein is also low-calorie and it keeps you full for longer. So eat muscle builders and you’ll never have to worry about your muscle goals. 

Versatility of Grilling: Endless Meal Options

Grilling is incredibly versatile, making it easy to enjoy a wide range of proteins. Whether you’re throwing high-protein grilling ideas on the BBQ, like fish or chicken, or diving into the best grilled fish recipes for athletes, the possibilities are endless.

From post-workout grilled food ideas to healthy meals for the week, grilling makes it easy to mix up your meals without compromising on taste or nutrition.

Related Article: Revitalize Your Muscles: 5 Exclusive Protein Shakes for Strength and Appeal

Grilled Chicken Recipes for Muscle Gain

Here are some great grilled chicken recipes for you. Try them and make your meal times awesome.

Recipe 1: Classic Grilled Chicken Breast

Chicken breast is a fitness favorite, and for good reason—it’s packed with protein and low in fat. This simple yet delicious recipe helps you fuel your body without adding extra calories.

Ingredients:

• 2 chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• A handful of mixed herbs (rosemary, thyme, or oregano)

Steps:

1. First thing is to get the bowl out of the cabinet. Now mix the olive oil, lemon juice, garlic, and the herbs.
2. Now is the time for your chicken breasts to be marinaded in the heavenly batter. Leave the chicken breasts in the marinade for at least 30 mins. The more, the better, though! 
3. Now get your grill ready for some mouth-watering meat cooking. Each side of the chicken breasts will take around 6-8 minutes. 
4. These will already be pretty tender from the lemon juice.
5. Serve with a side of grilled vegetables or a fresh salad for a complete, fitness-friendly meal.

Benefits:

If you want to build muscle, you need more recipes like this one. Such Low-fat, high-protein meals build muscles and keep you full without adding calories to your meals. Grilled chicken is the perfect dinner. Take this protein hit and go to sleep. You’ll wake up with more muscles.

Recipe 2: Spicy Grilled Chicken Skewers

Looking to switch things up? How about our spicy chicken skewers. They can be so fun, and so tasty too. You can even party a bit with these. Enjoy friends gathering a flavorful, guilt-free meal too. The real thing about this recipe is the yogurt marinade. This special marinade keeps the chicken juicy while adding a zesty kick.

Ingredients:

• 2 chicken breasts, cut into chunks
• 1/2 cup plain yogurt
• 1 tablespoon chili powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Skewers (wooden or metal)

Steps:

1. Take your dry ingredients ((chili powder, paprika, salt, and pepper) in a bowl and mix them in yogurt for the marinade. 
2. Then it’s time to throw in your chicken chunks to the marinade. Coat them well and let the chicken sit for at least 30 mins. 
3. Now preheat your grill. Thread the marinated chicken onto the skewers.
4. Each grill will take about 10-12 minutes to cook perfectly. You will have to turn them occasionally so they don’t burn on one side.  You’ll know from the golden brown color when they are done.
5. These skewers go perfectly well with sauces and veggies.

Benefits:

These skewers are high-protein options for fitness enthusiasts. They are so easy to make, you’ll love getting them ready. The yoghurt keeps the chicken juicy and the spices add great taste. It is also a very suitable recipe for busy people who have very little time at hand to get their special meals ready. They can simply marinade the chicken and then leave it in the freezer. Get the ready meat out of the freezer, defrost it and start grilling! Your fitness-friendly grilled meals are ready in no time!

Best Grilled Fish Recipes for Athletes

Fish lovers? Here you go:

Recipe 3: Grilled Salmon with Dill Sauce

Do athletes only need proteins? Definitely not and that’s why we have added grilled salmon with dill sauce.  Salmon is not just any protein, its high-quality protein and there are plenty of healthy fats (omega-3) too. It’s a power meal. 

Recover and build more muscles. This meal also rids your body of inflammation, which means you will boost your overall health. It’s not just about muscle growth.

Ingredients:

• 2 salmon fillets
• 2 tablespoons olive oil
• Fresh dill (about 1 tablespoon, chopped)
• Juice of 1 lemon
• Salt and pepper to taste

Steps:

1. It’s as easy as it gets. Preheat your grill so your fillets don’t have to land on a cold grill.
2. Season the salmon fillets with salt, pepper, and lemon juice.
3. You’ll need to grill them for 4–5 minutes per side. This is enough to get the sides fully done and flaky.
4. Mix the dill, olive oil, and lemon juice to make a simple but delicious sauce to drizzle over your salmon fillets once they are done. 

Creamy Dill Sauce:

1. ½ cup mayonnaise
2. 2 teaspoons dijon mustard
3. Just a few pinches of brown sugar
4. Freshly chopped dill herb

Mix everything in a bowl and your super yummy, super creamy dill sauce is ready to accentuate the taste of grilled salmon. 

Benefits:

This high-protein, omega-3-rich meal keeps you strong and healthy overall. Salmon is delicious. It stays juicy even when you don’t use any oil. Its natural oils make its taste unique. 

Recipe 4: Grilled Tuna Steaks

Tuna steaks is all nutrients and taste. It’s lean protein that will support muscle growth and it is so soft, it’ll be done in no time.

Ingredients:

• 2 tuna steaks
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• Salt and pepper to taste

Steps:

1. Mix salt and pepper, soy sauce, sesame oil, and grated ginger.
2. Leave your tuna steaks in the mixture for just 10–15 minutes (we told you it cooks quickly)
3. Now just sear the tuna steaks for 2–3 minutes on each side for a perfect rare finish (or grill longer for well-done steaks).
4. Get some steamed veggies ready for yourself or you can serve it over a bed of quinoa for a complete meal.

Benefits:

This is just the perfect dish for someone who has a very busy work schedule. It is so easy to get ready plus it is also packed with essential nutrients. No need to stuff yourself with junk or processed food at all when you can get your tuna steaks ready in under 20 mins. 

Grilled Steak Recipes for Bodybuilding

Nothing beats beef steaks, though!

Recipe 5: Herb-Crusted, Grilled Sirloin Steak

Our sirloin steak recipe is a hit, too. It’s rich in flavor and just the right thing for your training gains, too—it builds muscles. It’s all protein, and expect extra fine taste and fragrance from rosemary and thyme. 

Ingredients:

• 2 sirloin steaks
• 1 tablespoon olive oil
• 2 teaspoons rosemary, chopped
• 2 teaspoons thyme, chopped
• Salt and pepper to taste

Steps:

1. Rub the steaks with olive oil and season with chopped rosemary, thyme, salt, and pepper.
2. Preheat your grill to high heat. Grill the steaks for 4–5 minutes per side for medium-rare (adjust time for desired doneness).
3. Let the steaks rest for 5 minutes after grilling before slicing to retain their juices.

Benefits:

You will get loads of protein and iron with this steak. When your body is starved after a tough workout, grab your sirloin steak and fuel your body for a power round of muscle growth. 

Recipe 6: Flank Steak with Chimichurri Sauce

Want a flavor that beats all others, but it shouldn’t be too high-calorie or fatty? Well, you are talking about flank steak. Get it for you and we’ll teach you how to grill it perfectly with chimichurri sauce.

Ingredients:

• 1 flank steak
• 1/2 cup parsley, chopped
• 3 garlic cloves, minced
• 2 tablespoons red wine vinegar
• 1/4 cup olive oil
• Salt and pepper to taste

Steps:

1. Set your grill to medium-high heat before you start.
2. You will need to grill your flank steak for about 5 minutes on each side, but it really depends on how thick the steak is, and also how you like your steak.
3. When your steak is cooking on the grill, mix parsley, garlic, red wine vinegar, olive oil, salt, and pepper to make the awesome chimichurri sauce.
4. After the flank steak is done, you will slice it across the grain thinly. 
5. Pour chimichurri sauce generously over the steak and enjoy.

Benefits:

Bodybuilding is pretty exhausting, and your body needs good amounts of protein. Flank steaks give you just that. It’s a lean cut, and it’s high in protein. The chimichurri sauce adds all the flavor you want. It is the perfect mix of taste and health. 

Low-Calorie Grilled Protein Recipes

No guilt with these low-calorie recipes.

Recipe 7: Grilled Shrimp Kebabs

Want a delicious low-cal protein meal, but it shouldn’t be steak? Let’s go for grilled shrimp kebabs. 

Ingredients:

• 1 lb shrimp (peeled and deveined)
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste
• Skewers

Steps:

1. In a bowl, mix the shrimp, garlic, lemon juice, salt, and pepper.
2. Thread the shrimp on skewers.
3. Preheat your grill to medium-high. Grill the shrimp for 2–3 minutes on each side, or until they turn pink and slightly charred.
4. Serve with a side salad or grilled veggies for a healthy, balanced meal.

Benefits:

It is a very light meal that is very nutritious at the same time. Low-calorie doesn’t have to be low in nutrition. It gets ready quickly and fills up your nutrition bank too. 

Recipe 8: Grilled Portobello Mushroom Caps

If you’re looking for a plant-based option that’s still loaded with protein, grilled Portobello mushrooms are a great choice. 

Ingredients:

• 4 Portobello mushroom caps
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

Steps:

1. Brush the mushrooms with olive oil and balsamic vinegar, and season with salt and pepper.
2. Preheat your grill to medium-high heat. Grill the mushroom caps for 4–5 minutes per side, until tender and juicy.
3. Serve them on their own or as a burger alternative with your favorite toppings.

Benefits:

What a great plant-based protein option! It’s perfect for vegetarians. If you want a delicious plant-based protein meal, this is your recipe. It is super low in calories and super high in protein.  

Related Article: Protein Powerhouses: Energizing Recipes to Fuel Your Day

Tips for Fitness-Friendly Grilling

Here is what you need to know other than our awesome recipes.

1- Choose Lean Proteins

We all know that protein is good for muscle growth. But you must also be careful about what you choose for your protein portion. Go for lean proteins so you do not end up adding too many calories. With calories, you will gain more weight and fat, and your muscle gains will be only slow.

2- Marinate Smartly

While protein is great, don’t overshadow the healthy benefits of your meals by marinating it in unhealthy sauces and high-calorie processed ones. It’s best to choose options that are tasteful and healthy, like olive oil, soy sauce, citrus, and fresh herbs.

3- Control Portions

Never ever eat out of control. The best lean proteins and the most amazing marination can go to waste when you eat too much! You have to keep an eye on your portions so you don’t gain weight. 

4- Grill Prep

One very simple but very important tip for grilling is to keep the grates clean. If they are dirty from the previous shift of grilling, your new pieces will burn. Their taste will be ruined, and they won’t look so scrumptious either. 

For premium taste and grilling, preheat your grill. Don’t put your steaks on unheated grills.

Conclusion

Protein is awesome. It keeps the weight down, keeps your stomach full and fuels muscle building. Basically it’s the best thing to eat for those who are working hard to stay fit. But there are delicious ways of getting your protein ready for meals and there are boring ways.

In the blog above, we have discussed the most delicious protein grilling recipes. Enjoy grilled chicken recipes for muscle gain, the best-grilled fish recipes for athletes, or even low-calorie grilled protein recipes: you’ll love the taste and the ease of our recipes. 

Read More

• High-Density Foam Rollers for Muscle Recovery: Benefits, Techniques and Top Picks
• The Ultimate Nutrition Guide for Boxers: Fueling Performance and Recovery
• Is Compression Wear The Future Of Weight Loss And Recovery?
• Study: Drink Coffee to Improve Muscle Glycogen Recovery