3 One-Pan Meals for Muscle: Recipes That Save Time and Boost Gains

3 One-Pan Meals For Muscle

You’re working hard at building muscle in the gym. You’ve also realized how important it is to eat healthy to maximize gains from your hard work, but if you want to do it without spending hours in the kitchen, you’re in the right place. These three one-pan meals for muscle are the ultimate hack—quick (well, pretty quick; the Halibut is a little time-intensive but worth the effort), nutritious, and packed with protein to fuel your gains. At Got2ManUp, we’re all about simplifying fitness, and these recipes deliver big on flavor and results. Let’s dive into 3 one-pan meals for muscle that’ll keep your diet on track and your cleanup minimal.

Why One-Pan Meals for Muscle Work

These three one-pan muscle meals are a game-changer for busy lifters. They combine lean proteins, complex carbs, and healthy fats in a single dish, cutting down on prep time while maximizing nutrition. According to the Journal of the International Society of Sports Nutrition, consistent protein intake is key for muscle repair and growth, making these recipes your go-to after a heavy gym session.

Recipe One:

Chicken, Sweet Potato, and Broccoli Bake

Ingredients:

2 boneless chicken breasts (sliced)
1 large sweet potato (cubed)
2 cups broccoli florets
Instructions:

Preheat oven to 400°F (200°C).
Toss chicken, sweet potato, and broccoli with olive oil, salt, pepper, and garlic powder on a baking sheet.
Bake for 25-30 minutes, flipping halfway, until chicken reaches an internal temperature of 165°F.

Why It Boosts Gains:

Chicken packs 26g of protein per 3oz, while sweet potatoes provide slow-digesting carbs for energy.

Alternatives to Broccoli – cauliflower florets, zucchini, green beans, peas, or mixed vegetables

Recipe Two:

One Pan Baked Halibut

Ingredients:

For the Sauce:Zest of 2 lemons
Juice of 2 lemons
1 cup extra virgin olive oil
1 1⁄2 tablespoon freshly minced garlic
2 teaspoon dill weed
1 teaspoon seasoned salt (plus more for later)
1⁄2 teaspoon ground black pepper
1 teaspoon dried oregano
1⁄2 to 3⁄4 teaspoon ground coriander

For the Dish:

1 pound fresh green beans
1 pound cherry tomatoes
1 large yellow onion, sliced into half moons
1 1⁄2 pound halibut fillet, sliced into 1 1⁄2-inch pieces

Instructions:

Preheat the oven to 425°F.
In a large mixing bowl, whisk together the sauce ingredients (lemon zest, lemon juice, olive oil, garlic, dill weed, seasoned salt, black pepper, oregano, and coriander).
Add the green beans, cherry tomatoes, and sliced onions to the bowl, tossing to coat evenly with the sauce.
Using a slotted spoon or spatula, transfer the vegetables to a large baking sheet (e.g., 21 x 15 x 1-inch), arranging them on one side or half of the sheet in a single layer.
Add the halibut pieces to the remaining sauce in the bowl and toss to coat.
Place the halibut on the empty side of the baking sheet and pour any leftover sauce over the top.
Lightly sprinkle the halibut and vegetables with additional seasoned salt.
Bake at 425°F for 15 minutes.
Move the baking sheet to the top oven rack and broil for 3 minutes, watching closely until the cherry tomatoes begin to pop.
Remove from the oven and serve immediately.

Recipe Three: Chili

Ingredients:

2Lb 70/30 Ground Beef
1 Jar of low sugar Marinara (like Raos) 4 Cloves Garlic
2 Cups Beef stock
2 Cups Mushrooms

4T Olive oil
1/2 Onion
4 Cloves Garlic
1t Cayenne
1 Avocado

Directions:
1. In a large pan on a low-medium heat, fry diced onion and garlic until caramelized.
2. Add mushrooms and ground beef and cook until browned.
3. Pour in Marinara sauce, cayenne and beef stock.
4. Reduce heat and cook until reduced and sauce has thickened – about 30 minutes.
5. Serve with sliced avocado.

Nutritional Information:

Tips for Making One-Pan Meals Muscle-Friendly Protein First:

Aim for 20-30g per meal—think chicken, beef, or fish.Carb Smart: Pair with sweet potatoes, quinoa, or brown rice for sustained energy.

Healthy Fats: Add olive oil or coconut oil to support hormone production.Season Boldly: Spices like paprika and garlic keep it tasty without extra calories.

Wrap-Up: Fuel Your Gains the Easy Way

These 3 one-pan meals for muscle prove you don’t need a complicated routine to eat healthy and grow stronger. They’re fast, gym-approved, and leave you with more time to crush your next workout. Try one this week and let us know how it powers your gains at Got2ManUp!

Ready to Fuel Your Fitness Without the Hassle?

If you’re tired of second-guessing your meals or spending hours in the kitchen, it’s time to level up. The Got2ManUp Meal & Training Bundle gives you done-for-you workouts, muscle-building meal plans, and easy-to-follow recipes—just like the one-pan meals in this post—so you can spend less time stressing and more time getting results.

👉 Don’t just train hard—eat smart.
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Sources:

Journal of the International Society of Sports Nutrition – Protein and muscle growth research.
USDA FoodData Central – Nutritional info for chicken, salmon, and beef.
General fitness blogs (e.g., Bodybuilding.com) – One-pan meal inspiration.