Brazil: Three lean‑protein dinner recipes to boost muscle gain

Three Brazilian health articles present recipes for a nutritious dinner that emphasize lean protein sources. The first dish uses chicken breast seasoned with salt, pepper, paprika and oregano, cooked in olive oil and finished with a creamy ricotta‑tomato‑spinach sauce. The second recipe features firm tofu cubes marinated with paprika, turmeric, ginger and roasted with broccoli, carrots and cashew nuts. The third option is a tuna salad with boiled eggs, roasted potato wedges, mixed leafy greens and a yogurt‑herb dressing. All three meals are promoted as helping satiety, preserving muscle mass and aiding tissue recovery after exercise.

Each article lists detailed ingredient quantities and step‑by‑step cooking instructions, encouraging home cooks to incorporate these dishes into a balanced evening meal for better fitness results.