To most fitness buffs, pasta is too low in protein and too high in carbs to be a physique-friendly meal choice—but that’s shortsighted. For starters, it’s one of the few foods nearly every guy can make. And, if you substitute a more nutrient-rich noodle—such as whole wheat in place of traditional semolina—you get a lower-carb, ultra-low-fat, and higher-fiber meal that even allows you to sneak in all the vegetables you “forgot” to eat during the day.

We’ve added protein, too, with various lean meats and seafood, to give you five delicious options that will support your workouts and make a nice dinner for two (just double the ingredients). In case you forgot, girls love pasta, too, so now you’ve finally got some muscle meals you can both eat. It’s better than cutting her in on another serving of chicken and rice.

If you don’t like the taste of whole wheat pasta, or can’t digest it well, you can substitute quinoa or rice pasta into these recipes. The nutritional difference is minimal and they’re prepared the same way.