Here’s a high-protein, bodybuilder-friendly recipe for Grilled Pork Chops with Apple Sauce and Roasted Veggies
packed with lean protein, complex carbs, and healthy fats to fuel muscle growth and recovery!
Ingredients
For the Pork Chops:
- 2 boneless pork loin chops (8 oz each, trimmed of excess fat)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp dried rosemary
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Apple Sauce (optional):
- 2 medium apples (peeled, cored, and diced)
- 1/4 cup water
- 1/2 tsp cinnamon
- 1 tsp lemon juice (optional, to prevent browning)
For the Roasted Veggies:
- 2 cups mixed veggies (e.g., bell peppers, zucchini, red onion, carrots)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp dried thyme
- Salt and pepper (to taste)
Instructions
1. Grill the Pork Chops:
- Preheat a grill or grill pan to medium-high heat.
- Pat pork chops dry and rub with olive oil. Season evenly with garlic powder, smoked paprika, rosemary, salt, and pepper.
- Grill for 4-5 minutes per side, or until the internal temperature reaches 145°F (63°C). Let rest for 5 minutes.
2. Make the Apple Sauce (optional):
- In a small saucepan, combine diced apples, water, cinnamon, and lemon juice. Simmer over medium-low heat for 10-15 minutes, mashing occasionally until smooth.
3. Roast the Veggies:
- Preheat the oven to 400°F (200°C).
- Toss veggies with olive oil, garlic powder, thyme, salt, and pepper. Spread on a baking sheet.
- Roast for 20-25 minutes, flipping halfway, until caramelized and tender.
4. Assemble the Meal:
- Serve grilled pork chops with roasted veggies and a side of apple sauce.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~45g (pork chops)
- Carbs: ~25g (veggies + apple sauce)
- Fats: ~15-18g (olive oil + pork fat)
Why This Meal is Great for Bodybuilders
- Lean Protein: Pork loin chops are rich in B vitamins and zinc for energy and muscle repair.
- Complex Carbs: Roasted veggies provide fiber and vitamins; apples add natural sweetness and antioxidants.
- Healthy Fats: Olive oil supports hormone health and nutrient absorption.
- Meal Prep Friendly: Cook extra pork chops and veggies for quick weekday meals.
Pro Tips
- Boost Protein: Serve with a side of Greek yogurt or cottage cheese.
- Lower Carbs: Skip the apple sauce and add extra roasted Brussels sprouts.
- Add Heat: Season pork with cayenne or chili powder for a spicy kick.
- Time-Saver: Use unsweetened store-bought apple sauce (look for no added sugar).
Enjoy this hearty, protein-packed meal to crush your goals and satisfy your taste buds! 🐖🍎🥦💪