The BJ Gaddour Podcast | Men's Health Fitness Workout Nutrition Lifestyle Business · BJ Gaddour

Ep. 284: 10 Simple Muscle Meals in 10 Minutes or Less

·1 hr 10 min·4 clips

BJ calls his midday shake a staple that takes 5 or 10 minutes and keeps him working through the afternoon.

BJ Goddard opens with his top 10 simple muscle meals. He says these are the meals he leans on during busy Monday-through-Friday stretches because he is not much of a chef and does not like to spend a lot of time in the kitchen. Weekends are different, with more room to try something new or prep something special. Before getting into his own list, he mentions YouTube subscribers and asks what their favorite go-to muscle meal is. He defines a muscle meal as one that can support lean muscle gain and also help with weight loss or fat loss. He contrasts that with a bulking meal, which adds more starch on top of a protein-and-produce base, with the amount of starch depending on activity level, goal, and body type. He keeps the framework straightforward: pick one protein, add fruits and vegetables, and then adjust the starch to fit the day. He spends real time on salads. A salad can be a full meal if it is built well, and he says the trouble usually starts when people load it up with fillers and extras. He calls out watermelon feta as one good option and points listeners toward oil-and-vinegar dressings, including apple cider vinegar and red vinegar. He also mentions avocado-oil dressings and names Primal Kitchen as a brand with Caesar, Italian, and Greek versions he likes. His favorite salad besides that one is the classic Greek salad. That one runs on cucumber, tomato, olive oil, feta, and whatever protein fits, from grilled chicken to lamb or kafta if you want a more traditional Greek route. He says you can even order a version of it at a Greek restaurant and save the pita for the weekend. Tahini dressing and yogurt dressing also get a mention. He says salads and soups are useful when he wants something solid at midday that will not drag him into a slump, and he closes by saying these meals have worked for decades because they are affordable, easy, and family friendly. He signs off with the Hanks challenge, the upcoming VIP focus, and a reminder that he is about to go hit a set because he has been sitting too long.

As heard by us

A practical rotation of simple meals for busy weekdays.

BJ Gaddour presents the episode as a weekday system built around 10 simple muscle meals kept on rotation when the week gets busy. The appeal is not novelty but repetition: protein, produce, and starch adjusted to the goal and activity level in front of you, which keeps the…

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