A common myth among bodybuilders is that carbohydrates are critical for building the best physiques. This is the primary reason why most bodybuilders out there haven’t embraced the ketogenic diet. However, the truth is that the key to building muscles and staying fit is eating the right amount of nutrients at the right times.

Bodybuilding on a low-carb diet is still possible as long as you do it correctly. You need to make sure that you follow your guide to keto to the latter to achieve the best results. Forbes reports that following a strength training regime along with a keto diet can increase your lean muscle mass without gaining weight.

But, you should not expect this transformation to happen overnight. Konscious Keto says that your body will take some time to switch from using glucose to using fat as the primary source of energy. So, what muscle-building meals should you try while on Keto? Read on to find out the top five muscle-building meals while on keto.

Zucchini Noodle Nests with Baked Eggs

Zucchini noodles, commonly referred to as zoodles, are an excellent alternative for pasta if you are a keto follower looking to build muscles. For this simple recipe, you will need two eggs, zucchini noodles a ½- tablespoon grass-fed ghee and one avocado. You may also need some lemon juice, pepper, salt and chili flakes for garnishing your meal.

You will also need a cast-iron skillet where you will add your ghee to place it on medium heat. Preheat your oven to 3500F. Spiralize the zucchini while your pan is pre-heating then carefully put your zoodles into the pan with the grass-fed ghee and sauté the mixture for several minutes.

Divide the mixture into two but be sure to leave a hole in the center of each where you will put your cracked eggs. Crack your eggs and drop them in the middle of the zoodles nest. Put your pan back in the oven and cook for around three minutes before you serve.

French Roast Beef

With a massive 60 grams of lean protein, this ketogenic roast beef meal will suit you if you are looking to maximize your protein and healthy fat intake to build muscles. This is an incredible recipe to make on the weekend then savor for a few more days into the week.

The French roast beef will even leave you with more time to focus on your muscles in the gym while sticking to your guide to keto since you have already take care of your nutrients intake. Make sure that you use garlic powder and pepper as seasoning to get the best out of this meal.

Steak and Eggs

Eggs will always feature prominently in your guide to keto since they are an excellent source of proteins. A simple meal of steak and eggs can provide you with a boost of energy in the morning before you hit the gym to work on your muscles.

The meal offers you a double dose of proteins and healthy fats. It can also be an excellent source of energy after your workouts. The meal has approximately 500 calories, 44 grams of protein, 36 grams of healthy fat, and only 3 grams of carbs.

All you need to prepare your steak and eggs are three eggs, 4 oz-sirloin, one tablespoon of grass-fed butter, ½- avocado, pepper, and salt. You will start by melting your butter on a pan before adding eggs to it.

Once you add eggs, fry them thoroughly and season everything with pepper and salt. Cook the sirloin in a separate pan and then slice it into small strips that you will also season with pepper and salt. Slice up your piece of avocado and serve everything together. You can also substitute your steak cut with skirt or flank.

Bacon-Wrapped Lobster Chunks

Have you been working hard in the gym and you feel you need a special treat that is still in line with your guide to keto? Well, the keto bacon-wrapped lobster recipe is what you deserve. This is your go-to meal if you are craving something special after all the hard work.

To get that unique taste, make sure you dip your bacon-wrapped lobster chunks in homemade garlic aioli that will supplement this recipe so well. However, go easy on seasoning with garlic powder and red pepper flakes if you are too sensitive.

A single serving of bacon-wrapped lobster provides you with over 40 grams of proteins and 50 grams of healthy fat. The bacon-wrapped lobster chunks will also provide you with the much-needed energy before you hit the gym.

No Mayo Cilantro Salad

If you are thinking of the perfect energy booster while on keto, then you’ve got to love the no mayo cilantro chicken salad recipe. To prepare this meal, you will need four cups of cooked chopped chicken, two cups of peeled and chopped zucchini, 1/3-cup of coconut oil/cream, ½ – cup of fresh cilantro, one tablespoon of dried garlic, and some salt to taste.

Add everything but your chicken into a blender and process it thoroughly until you get a smooth sauce. Put your chicken into a bowl and add one cup of the smooth sauce to it. Stir everything until your chicken is thoroughly coated.

What is great about this meal is that it takes less than ten minutes to prepare and still fits well in your guide to keto. It is also super delicious, and you are free to refrigerate it for one or two days. However, before you refrigerate your cilantro salad, it’s good to note that zucchini tends to release some water. Therefore, make sure that you either drain it or stir your salad a bit before consuming it.


These muscle-building meals can really help you when you want to build muscles while on keto. While some people believe that you can’t build muscles without carbohydrates, the truth is that you can successfully build muscles while on keto as long as you eat the right meals. When your body is fully keto-adapted, it will start to break down the fat in your blood to produce energy and not the muscle fat.