Eat this: two quick, muscle-building meals for the guy who has trouble putting on size

Men's Fitness, May, 2006 by Jason Ferruggia

Q: I'm a terrible cook and I don't have much time. Got any recipes for cheap, easy meals that will help me bulk?

A: It doesn't get any simpler than this:

Get one can of chicken breast packed in water. Shred it up in a bowl, and then add two cups of cooked brown rice. On top of that, add a half cup of red kidney beans. Mix the ingredients together and then pour 2/3 cup of hot marinara sauce on top. You can also substitute tuna for the chicken and replace the kidney beans with black beans. Melt two slices of reduced-fat cheese into the rice and mix all the ingredients together. The meal will total about 67 grams of protein, 125 grams of carbs, and nearly 1,000 calories.

While rice is an essential food for bulking, it's bland and can get boring. For more flavor, boil it in chicken or beef broth. (If you haven't been warned by your doctor to lay off salt, it shouldn't negatively impact your health.) If you're extremely lean, opt for white rice over brown. As a higher-glycemic carb, it will digest more quickly, leaving you hungrier for more muscle-building calories sooner.