High-Protein Muscle Gain Recipes
Hearty, calorie-dense meals built around steak, beef, and pasta — 40g+ of protein and 500+ calories per serving.
★ Dinner
DinnerReverse Seared Steak w/Peppercorn Sauce
Reverse seared steak with a bourbon peppercorn sauce that is sure to knock your socks off!
Jennifer PlemmonsIngredients
- 1.5-2” thick Prime NY Strip Steak
- 2 Tbsp Steak seasoning of choice
- 3/4 cup Beef Broth
- 1/2 Tsp Cracked black peppercorns
- 1 ounce Bourbon
- 1/2 cup Whipping cream
- 1/2 Tsp Yellow mustard
- 1 Tbsp Unsalted butter
Instructions
- 1Preheat grill to 250°
- 2Season steak liberally with steak seasoning
- 3Place steak directly onto grates of grill and cook until internal temperature is 115°. Will take 20-25 minutes
- 4Remove steak and increase grill temperature to 500°
- 5While grill is preheating, prepare bourbon peppercorn sauce
- 6Combine broth and peppercorn in medium saucepan over high heat
- 7Cook mixture until reduced by half
- 8Add bourbon, cream, and mustard to broth mixture
- 9Whisking constantly, let sauce reduce again
- 10Remove from heat and whisk in butter. Allow to cool while you sear steak
- 11Return steak to grill and sear on both sides until internal temperature reaches 125-130° for a perfect medium rare
- 12Allow steak to rest five minutes prior to slicing
- 13Serve with peppercorn sauce drizzled over top and pair with your favorite sides
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Open in Pepper →Why Eating to Gain Is Harder Than Eating to Lose
Cutting is psychological. Bulking is logistical. Hitting 3,000+ calories and 180g+ of protein every single day takes planning — most people quietly under-eat and wonder why the scale won't move.
The fix is calorie-dense meals built around real protein: steak, ground beef, pasta with meat sauce, big skillets. Each meal here clears 500 calories and 40g of protein, so three of them plus a snack gets you home.
On Pepper, home cooks committed to their fitness goals consistently save the high-protein recipes that make their meal prepping journey enjoyable and sustainable.
Quick Tips
- 1
Calorie-dense doesn't mean junk
Olive oil, full-fat dairy, nut butter, and avocado all bring real calories with real nutrition.
- 2
Eat the rice
Carbs are the cheap fuel that lets you actually train hard. Don't skip them.
- 3
Drink your calories
A second smoothie or shake at night is the easiest way to close a 500-calorie gap.
- 4
Pre-portion bulk meals
If a recipe makes four, eat two and save two. Trying to eyeball a 'bulking portion' is how people overshoot.
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