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Top Meal Plan Ideas for Muscle Gain: Recipes & Prep

 Written by 

Julien Raby

 Last updated on 

When it comes to gaining muscle, a proper meal plan is crucial. Fueling your body with the right nutrients at the right time can help promote muscle growth and aid in muscle recovery. In this article, we will explore some top meal plan ideas for muscle gain, including delicious recipes and efficient meal-prepping techniques.

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The Benefits of Meal Prep

The art of meal prepping unveils a plethora of benefits that resonate across various aspects of your life. From embracing cost-effectiveness and portion control to savoring diverse flavors and boosting organizational skills, meal prep’s advantages are multifaceted. By dedicating time to prepare your meals in advance, you not only nurture your body but also cultivate an approach to nutrition that aligns with your plan for muscle gain, energy levels, and management of body fat. As you savor the minutes saved, revel in the efficiency of your approach, and relish the balanced diet you’ve curated, remember that the benefits of meal prep extend far beyond the table.

A man doing specific meal prep to gain muscle
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A More Economical Approach

Economic considerations often play a pivotal role in our choices, and meal prepping is no exception. This practice can prove to be considerably more cost-effective compared to frequent dining out or the allure of convenience foods. The strategy of purchasing ingredients in bulk and preparing larger quantities at once frequently translates into substantial cost savings over time. As your pantry and fridge are stocked with carefully selected ingredients, you’re likely to find your wallet thanking you for the budget-friendly approach that meal prepping affords.

Ready Access to Healthy Meals

Having convenient access to nutritious meals is one of the primary benefits of meal prepping. When you invest time in planning and preparing your meals beforehand, you ensure a constant supply of nourishing options. This helps curb the temptation to opt for unhealthy, on-the-go choices during moments of hunger. Instead, you can confidently fuel your body with balanced meals that support muscle growth and recovery.

Controlled Calorie and Macronutrient Intake

In the pursuit of muscle gain and a balanced diet, controlling portion sizes takes center stage. Enter meal prep—a masterful tool that grants you the power to wield precision over your portioning. As you allocate time to portion out your meals beforehand, you effectively curb the risk of overindulging, ensuring that you’re providing your body with the precise nutrients it needs. For those meticulously tracking their protein intake per meal to facilitate muscle development, meal prep becomes an invaluable ally in achieving this goal.

Culinary Creativity and Freshness

The joy of a diverse palate is an aspect often underestimated. Meal prepping unveils a world of culinary experiences as you prepare a variety of meals and recipes in advance. By crafting different dishes, flavors, and nutrient profiles, you treat your taste buds to an engaging journey. Bid adieu to the monotony of repetitive meals, as meal prep enables you to embrace an array of flavors, ensuring that each day offers a new and exciting culinary adventure.

Using an air fryer to prepare meals can add an extra dimension of flavor and freshness. For instance, air fryer chicken with a wheat bun, paired with a side of bell peppers and green beans, can be both delicious and nutritious. Utilizing an air fryer can also cut down on added fat intake while providing an easy way to cook your meals at medium heat.

Efficient Use of Ingredients

Meal prepping also encourages resourcefulness with ingredients. For instance, using a food processor to turn cauliflower into rice is a clever way to reduce carbohydrate intake while maintaining a filling meal. Adding garlic cloves and fresh herbs can infuse extra flavor without piling on excessive calories.

Mastering the Art of Organization

Organizational skills come to the forefront when it comes to effective meal prep. This practice imparts a sense of structure to your kitchen and dietary habits. By having meals pre-portioned and ready, you eliminate the stress of deciding what to eat at the last minute. This newfound organization resonates throughout your daily routine, enabling you to adhere to your nutrition plan with ease. The calm and clarity that organization brings to your meal choices can significantly contribute to your overall well-being.

Efficient Time Management Through Multitasking

In a world where minutes matter and multitasking is a survival skill, meal prep emerges as a champion of time efficiency. Dedicating a few hours to meal prep allows you to allocate more minutes to other activities during your bustling week. As you spend less time cooking on a day-to-day basis, your schedule opens up, affording you the luxury of indulging in hobbies, spending time with loved ones, or simply relaxing. This shift towards efficient time management can also have a positive impact on your energy levels and overall outlook.

A meal prep with eggs sausages and rice to gain muscle
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Negatives of Meal Prep

When delving into the realm of meal prepping, it’s important to recognize that despite the array of benefits it offers, there are certain drawbacks that warrant attention. Below, we’ll explore these potential negatives in detail.

Monotony and Cravings

While meal prepping offers several advantages, it’s important to be mindful of certain drawbacks. One potential downside is the risk of monotony caused by consuming identical meals repeatedly. This monotonous routine might lead to feelings of boredom and even trigger cravings for less nutritious foods. Overcoming this challenge requires a strategy that introduces diversity into your meal prep. Experimenting with an array of recipes and flavors can be instrumental in combating monotony and ensuring your commitment to healthier choices.

Time and Effort Investment

Effective meal prepping necessitates an upfront investment of time and effort. Especially for beginners, the process of planning and preparing meals in advance can be time-consuming. The commitment to organizing your meals and assembling all the requisite ingredients and containers demands dedication. However, once a routine is established and you identify the optimal approach, the initial time and effort spent can yield substantial benefits over the long term.

How Nutrition Can Improve Muscle Gain

Nutrition is a fundamental pillar in the journey of building lean muscle mass and promoting muscle growth. Beyond the weights and workouts, the nutrients you provide your body play a critical role. Let’s delve into the key aspects of nutrition that contribute to effective muscle gain.

Protein: The Building Block

Protein is a cornerstone in the foundation of muscle growth. It serves as the essential building block for muscle tissue repair and reconstruction after strenuous workouts. Prioritize lean sources of protein like chicken, turkey, fish, and lean cuts of beef to fuel your muscles. Incorporating plant-based protein options such as beans, lentils, and tofu adds diversity to your protein intake, ensuring a well-rounded diet.

Carbohydrates: Fuel for Performance

Carbohydrates provide the energy required for intense workout sessions and aid in restoring glycogen stores post-exercise. Opt for complex carbohydrates like whole grains, brown rice, sweet potatoes, and quinoa. These choices offer a sustained release of energy and are rich in fiber, supporting both your workouts and overall digestive health.

Healthy Fats: Supporting Growth

Healthy fats, often overlooked, are crucial for muscle gain and well-being. Avocados, nuts, seeds, and olive oil contribute to hormone production, cardiovascular health, and inflammation reduction. These fats also promote satiety, preventing overeating and ensuring you remain on track with your nutritional goals.

Hydration: Power for Recovery

Hydration is a powerful but often underestimated factor in muscle gain and recovery. Drinking sufficient water regulates body temperature, lubricates joints, aids digestion, and supports nutrient absorption. Aim for at least eight glasses of water on a daily basis, adjusting based on your activity level and environment. Remember, water is your friend!

Meal Timing: Optimize Your Workouts

Strategic meal timing around workouts is vital for muscle gain. Consuming balanced meals or snacks containing protein and carbohydrates before and after exercising provides essential nutrients for muscle repair and growth. For instance, pre-workout options can include a protein shake with a banana or Greek yogurt with berries, while post-workout meals might involve grilled chicken paired with quinoa and roasted vegetables.

Micronutrients: The Role of Colorful Produce

While macronutrients are essential, don’t neglect micronutrients. Fruits and vegetables offer a spectrum of vitamins, minerals, and antioxidants vital for overall health and bodily functions. Including an array of colorful produce such as leafy greens, a bell pepper or two, berries, and citrus fruits enriches your diet and supports your body’s optimal performance.

A 5 days meal prep with chicken, carrots and beans
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How Many Macros Do You Need For Building Muscle?

When it comes to building muscle, understanding the role of macronutrients is essential. Macronutrients, often referred to as macros, are the three primary nutrients that your body requires in significant amounts: protein, carbohydrates, and fats. Each macro plays a distinct role in muscle growth and recovery, and achieving the right balance is pivotal for reaching your fitness goals.

Importance of Protein

Protein stands out as the cornerstone macro for muscle gain, as it supplies the necessary building blocks for muscle tissue repair and growth. On average, individuals aiming to build muscle should target a protein intake of approximately 1.2-1.7 grams per kilogram of body weight. For instance, if your weight is 70 kg (154 lbs), you would need about 84-119 grams of protein daily.

Incorporating lean sources of protein into your meals is crucial. Foods like chicken, turkey, fish, and egg whites are excellent choices due to their low-fat content and rich essential amino acids. To diversify your protein intake, consider including plant-based sources such as beans, lentils, and tofu. Protein shakes can also be a convenient supplement to help meet your protein per meal needs.

Role of Carbohydrates

Carbohydrates provide the energy required for intense workouts and aid in replenishing glycogen stores after exercise. For effective muscle growth, the recommended carbohydrate intake typically falls within the range of 45-55% of your total calorie intake.

Calculating your daily carbohydrate needs involves multiplying your total calorie intake by the percentage range and dividing by 4 (as carbohydrates contain 4 calories per gram). Opt for complex carbohydrates like whole grains, brown rice, sweet potatoes, and quinoa. These options release energy steadily and are rich in fiber. Additionally, fruits and vegetables contribute to your carbohydrate intake while supplying essential vitamins, minerals, and antioxidants vital for overall health.

Healthy Fats and Muscle Growth

Healthy fats, often underestimated, play a crucial role in muscle growth and overall well-being. Aiming for a fat intake of approximately 20-30% of your total calorie intake is advisable. Healthy fat sources like avocados, nuts, seeds, and olive oil support hormone production, enhance cardiovascular health and reduce inflammation. These fats also promote satiety, helping you feel full for longer and preventing overeating.

Finding the Right Macro Balance

Determining the optimal macro balance for muscle gain is a personalized process influenced by factors such as body weight, activity level, and fitness goals. Consulting a registered dietitian or nutritionist can assist you in developing a tailored meal plan that aligns precisely with your specific requirements.

A lot of lunch boxes in a meal prep to gain muscle
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Things to Remember When Meal Prepping

Meal prepping is a dynamic strategy that not only keeps you aligned with your fitness aspirations but also unlocks the potential for saving both time and money. By embracing the practice of preparing your meals in advance, you create a reservoir of wholesome and nourishing options that are readily available, facilitating choices that align with your goals of muscle growth. 

Prioritize Lean Protein Sources

At the heart of meal prep for muscle gain lies the crucial consideration of lean protein sources. It’s here that the foundation for muscle recovery and growth is laid. Choices such as chicken breast, turkey, fish, and egg whites emerge as prominent players in this realm. Their low-fat, high-protein nature positions them as ideal options for bolstering your journey towards enhanced muscle performance. Diversify your culinary approach by experimenting with various cooking methods like grilling, baking, or harnessing the power of an air fryer for a healthier and delectable twist.

Marinate for Delightful Flavor and Nutrition

Elevating your meal prep game involves not only crafting meals for sustenance but also creating a symphony of flavors that your taste buds will revel in. Enter the realm of marination—a technique that not only enhances taste but also imparts additional health benefits. Immerse your proteins in an array of marinades, each boasting a distinct combination of herbs and spices. Picture the zest of a lemon pepper marinade infusing your chicken or the rich essence of a teriyaki marinade enveloping your fish. These flavors not only delight your senses but also contribute to the holistic well-being of your body.

The Plant-Powered Protein Paradigm

Diversifying your protein sources through plant-based options is a nuanced approach that complements muscle gain. In your arsenal of meal prep ingredients, include treasures like black beans, lentils, and tofu. These plant-powered sources of protein open up a world of culinary possibilities. Envision a protein-packed black bean salad adorned with diced bell peppers, cherry tomatoes, and a splash of zesty lime juice. Alternatively, utilize tofu as a canvas for crafting a stir-fry masterpiece brimming with vibrant vegetables and a captivating sesame oil sauce.

Carbohydrates: The Energy Elixir

In the orchestration of your meal prep symphony, carbohydrates take on the role of the energy elixir that fuels your muscular endeavors. Complex carbs like sweet potatoes, brown rice, and quinoa become your allies in the pursuit of peak performance. Roasting sweet potato wedges to perfection and pairing them with your choice of lean protein epitomizes the harmony of taste and nourishment. Batch-cooking brown rice lays the foundation for hearty stir-fries or harmonious companionship with grilled chicken.

Embrace the Vibrancy of Fruits and Vegetables

Within your meal prep canvas, the vivid hues of fruits and vegetables shine forth, infusing your meals with color, vitality, and nutrition. Cherry tomatoes, bell peppers, and cauliflower offer a sensory tapestry that enriches both taste and aesthetics. Transform your meal prep into a culinary adventure by roasting an array of mixed vegetables, granting you the convenience of quick and delectable side dishes that enhance your overall dining experience.

Unleash the Power of Healthy Fats

Completing the masterpiece of your meal prep are the virtuous sources of healthy fats. Avocado, nuts, seeds, and olive oil take center stage as components that not only support muscle growth but also contribute to your overall well-being. Craft a batch of homemade trail mix, melding mixed nuts and seeds into a delightful symphony of flavors and nutrients. Or, elevate your salads and wraps by using avocado as a creamy and nourishing topping that tantalizes both your palate and your muscles.

In the tapestry of meal prep ideas, each ingredient, technique, and flavor profile weaves a narrative of dedication to your muscle gain goals. As you dedicate yourself to planning and preparing your meals in advance, you set the stage for a successful voyage toward realizing your aspirations. So, equipped with your meal prep containers and a spirit of culinary adventure, step into the kitchen, and relish the journey of fueling your body with not just sustenance, but a feast of delicious and nutritious possibilities.

Strategic Meal Planning for Optimal Muscle Gain

Crafting a meal plan tailored for muscle gain involves strategic thinking, thoughtful selection of ingredients, and a meticulous understanding of your body’s needs. By incorporating a variety of bodybuilding meal prep recipes, you can sculpt your journey toward muscle development with precision. Utilizing tools like an air fryer, heated to a medium heat, can lend the desired outcome to dishes like air fryer chicken, complemented by a wholesome wheat bun for a dose of carbohydrates.

As you chart your course for muscle gain, consider the crucial factor of aligning your daily intake with your macro goals—especially in terms of protein content. This meticulous attention to detail ensures sustained muscle development and effective management of body fat.

Culinary Artistry with Nutrient-Rich Ingredients

The culinary canvas of meal prep is an opportunity to infuse your dishes with flavor and nutritional prowess. Harness the potential of ingredients like bell peppers and green beans, combining taste and nourishment in every bite. To elevate the experience further, a tablespoon of olive oil or a tablespoon of sesame oil can be employed to cook cauliflower rice, creating a delightful fusion of taste and texture.

Streamlined Preparation with Culinary Gadgets

Efficiency in meal prep is the cornerstone of maintaining consistency in your muscle gain journey. Employing a food processor, whether for crafting natural peanut butter or processing garlic cloves, streamlines your preparation process, saving valuable minutes without compromising on flavor or quality.

A man meal preping to gain muscle
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Making Meal Prep for Muscle Gain Fun and Easy

Meal prepping for muscle gain doesn’t have to be a dull and monotonous task. In fact, there are plenty of ways you can make it fun, exciting, and enjoyable. By incorporating some creativity into your meal prep routine, you can stay motivated and make the process a breeze. Here are some top ways to make your food choice fun and easy:

Try new recipes

Don’t stick to the same old recipes week after week. Explore new dishes and flavors to keep your taste buds happy and satisfied. Look for bodybuilding meal prep recipes online or in cookbooks. Experiment with different spices, herbs, and sauces to add variety to your meals. By constantly trying new recipes, you’ll not only prevent food boredom but also discover new favorites.

Get your family or friends involved

Transform your meal prepping into a social activity by inviting your family or friends to join you. Not only will this make the process more enjoyable, but it can also be a great bonding experience. Assign different tasks to each person, such as chopping vegetables, marinating proteins, or assembling meals. Turn on some music, chat, and have fun while you prep together.

Organize your meal prep space

A clutter-free and well-organized meal prep area can make the process more efficient and enjoyable. Invest in good-quality meal prep containers and label them for easy identification. Keep your pantry stocked with staple ingredients like spices, oils, and grains. Having everything within reach and neatly arranged will help streamline your meal prep and save time.

Pre-cut and pre-portion ingredients

To make your meal prep even easier, pre-cut and pre-portion ingredients ahead of time. Chop veggies, trim meats, and portion them into individual containers or ziplock bags. This not only saves time but also ensures that your meals are properly portioned. You can also consider using a food processor to quickly chop or shred ingredients like cauliflower for cauliflower rice or zucchini for zoodles.

Get creative with your presentation

Making your meals visually appealing can enhance your dining experience and make you more excited about eating them. Use colorful fruits and vegetables to add vibrancy to your dishes. Arrange your meal components in an aesthetically pleasing way, making it look like a gourmet plate. Remember, you eat with your eyes first!

Plan for theme days

Inject some excitement into your meal prep routine by planning theme days. For example, you can have a Mexican-inspired day with grilled chicken fajita bowls or a Mediterranean-themed day with Greek salad and grilled lamb skewers. By incorporating different cuisines and flavors, you’ll keep your taste buds engaged and make meal prep more enjoyable.

Mix up your protein sources

While lean protein sources like chicken and fish are essential for muscle gain, don’t be afraid to mix it up. Include alternative protein sources like tempeh, seitan, or plant-based protein powders in your meal prep. This will add variety to your meals and ensure that you’re getting a wide range of nutrients. Meal prepping for muscle gain doesn’t have to be a chore. By incorporating these tips, you can make it a fun and easy process. So get creative, experiment with new recipes, and enjoy the benefits of hassle-free meal prep on your journey to building lean muscle mass.

A man cooking pork during his meal prep
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Use Meal Prep to Maximize Your Protein Consumption

When it comes to gaining muscle, protein is the name of the game. Protein is crucial for muscle growth and recovery, and incorporating high-quality sources into your meals is essential. Meal prepping is a great way to ensure you are maximizing your protein consumption and reaching your fitness goals. Here are some tips on how to use meal prep to maximize your protein intake:

Calculate your protein needs

Before you start meal prepping, it’s important to determine how much protein your body needs to support muscle growth. The general recommendation for muscle gain is to consume 0.8 to 1 gram of protein per pound of body weight. However, if you have more intense fitness goals or your activity level is high, you may need more protein. Calculate your protein needs based on your body weight and fitness goals to determine how much protein you should include in each meal.

Plan your meals around lean protein sources

To maximize your protein intake, focus on including lean protein sources in your meal prep. Chicken breast, turkey, lean cuts of beef, fish, eggs, and low-fat dairy products are all excellent choices. These sources are not only high in protein but also provide essential amino acids that are crucial for muscle tissue repair and growth.

Batch cooking protein options

To make meal prep easier, consider batch cooking your protein options for the week. Pre-cook chicken breasts, ground beef, or turkey burgers in bulk and portion them out into individual containers. This way, you can easily grab a pre-cooked protein source and pair it with your choice of vegetables or grains for a balanced meal.

Incorporate protein-rich snacks

In addition to your main meals, don’t forget about including protein-rich snacks in your meal prep. Hard-boiled eggs, Greek yogurt, protein bars, or homemade protein balls are convenient options that can help you meet your protein goals between meals. Pre-portion these snacks into containers or bags, so you can grab them on the go or when hunger strikes.

Consider protein shakes

If you struggle to meet your protein needs solely through whole foods, protein shakes can be a convenient and effective option. Opt for a high-quality whey protein powder and mix it with water or your choice of milk, such as almond or coconut milk. You can pre-portion your protein powder into individual containers or use small baggies for easy grab-and-go options.

Don’t forget about plant-based protein sources

If you follow a vegetarian or vegan diet, there are plenty of plant-based protein sources you can incorporate into your meal prep. Foods such as tofu, tempeh, lentils, black beans, quinoa, and edamame are all excellent options. Make sure to include a variety of these plant-based proteins to ensure you’re getting a complete amino acid profile.

Balance your meals

While protein is important, it’s essential to create well-balanced meals that include other macronutrients. Pair your high-protein sources with complex carbohydrates like sweet potatoes or brown rice and healthy fats like avocado or olive oil. This will provide your body with a balanced combination of nutrients for optimal muscle growth and recovery. Incorporating meal prep into your routine is a game-changer when it comes to maximizing your protein consumption.

By planning and prepping your meals ahead of time, you can ensure that you are getting enough protein to support your muscle gain goals. Remember to calculate your protein needs, focus on lean protein sources, batch cook proteins, include protein-rich snacks, consider protein shakes, incorporate plant-based protein sources, and balance your meals. With these tips, you’ll be well on your way to achieving your muscle gain goals through proper protein consumption.”

Examples of Key Meal Prep Foods

Steak: Lean cuts of steak, such as sirloin or flank, are rich in high-quality protein. Marinate the steaks with your favorite seasonings and grill or broil them to perfection. Slice the cooked steak and portion it out into containers for easy access throughout the week.


Roasting meats like turkey or chicken can yield tender and flavorful protein sources. Roast a whole turkey or chicken and then carve it into individual portions. Pair these protein-rich slices with a variety of sides for balanced meals.


Salmon is not only packed with protein but also provides essential omega-3 fatty acids. Season your salmon fillets with herbs and spices, then bake or grill them. Flaked salmon can be added to salads, wraps, or quinoa bowls for a delicious protein boost.


Use a griddle to cook up thin slices of lean meats like turkey or chicken. This method is quick and can be done in batches. Griddled protein can be used in sandwiches, wraps, or as a topping for salads.

Chicken Breast

Chicken breast is a staple in muscle-building diets due to its high protein content and versatility. Grill, bake, or poach chicken breasts in advance, and portion them out for easy meal prep. Add different sauces or seasonings to keep things interesting.


For vegetarians and vegans, tofu is an excellent source of protein. Press and marinate tofu slices before grilling or pan-frying them. Tofu can be incorporated into stir-fries, salads, or grain bowls.

Use Meal Prep to Revamp Your Veg

Pairing protein sources with a variety of vegetables not only enhances the nutritional value of your meals but also adds flavor and texture. Consider these ideas to revamp your veggies in your meal prep routine:

Roasted Vegetables

Roast a mix of colorful vegetables such as bell peppers, zucchini, carrots, and broccoli. Roasting brings out their natural sweetness and adds a delicious caramelized flavor.

Stir-Fry Veggies

Prepare a medley of stir-fry vegetables, including snow peas, snap peas, bell peppers, and baby corn. These veggies are perfect for quick stir-fry meals paired with your choice of protein.

Grilled Veggie Skewers

Thread vegetables like cherry tomatoes, mushrooms, and zucchini onto skewers and grill them for a smoky and charred taste. These skewers can be a delightful addition to your protein-packed meals.

A meal prep with chicken, cabbage, blueberries and grapes
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Top Meal Prep Recipes 

High-Protein Bowl Meal Prep Recipe

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Source: @feelgoodfoodie

For a practical and protein-packed meal prep option, try this High-Protein Bowl recipe:


  • Grilled chicken breast, sliced
  • Quinoa, cooked
  • Roasted broccoli and bell peppers
  • Cherry tomatoes, halved
  • Avocado, sliced
  • Hummus


  1. Prepare the quinoa according to package instructions.
  2. Grill or cook the chicken breasts until fully cooked and slice them into thin strips.
  3. Roast broccoli and bell peppers with olive oil, salt, and pepper.
  4. Assemble the bowls by dividing the quinoa, grilled chicken, roasted veggies, cherry tomatoes, and avocado slices among meal prep containers.
  5. Add a dollop of hummus to each container for extra flavor and creaminess.
  6. Seal the containers and store them in the refrigerator for easy grab-and-go meals.

By using meal prep to maximize your protein consumption and experimenting with different protein sources, vegetables, and grains, you can create a variety of delicious and nutritious meals that support your muscle gain goals.

Peanut Stew Recipe

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Source: @feelgoodfoodie

For a flavorful and protein-rich meal, try this Peanut Stew recipe:


  • Chicken thighs, boneless and skinless
  • Onion, chopped
  • Bell peppers, diced
  • Sweet potatoes, cubed
  • Spinach
  • Peanut butter
  • Coconut milk
  • Chicken or vegetable broth
  • Curry powder, cumin, and paprika
  • Salt and pepper


  1. In a large pot, sauté the chopped onion until translucent.
  2. Add diced bell peppers, cubed sweet potatoes, and spices. Cook for a few minutes.
  3. Add chicken thighs and brown them on both sides.
  4. Stir in peanut butter, coconut milk, and chicken or vegetable broth. Simmer until the chicken is cooked through and the vegetables are tender.
  5. Just before serving, stir in fresh spinach until wilted.
  6. Divide the stew into meal prep containers and refrigerate for future meals.

Low-Carb Deep-Dish Lasagne Recipe

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Source: @feelgoodfoodie

For a low-carb yet protein-packed twist on a classic dish, try this Low-Carb Deep-Dish Lasagne recipe:


  • Zucchini, sliced lengthwise
  • Lean ground turkey or beef
  • Ricotta cheese
  • Spinach
  • Mozzarella cheese
  • Marinara sauce
  • Italian seasoning, garlic powder, salt, and pepper


  1. Brown the ground turkey or beef in a pan with Italian seasoning, garlic powder, salt, and pepper.
  2. Layer slices of zucchini, ricotta cheese, cooked ground meat, spinach, and marinara sauce in a baking dish.
  3. Repeat the layers until you run out of ingredients, finishing with a layer of mozzarella cheese on top.
  4. Bake in the oven until the cheese is melted and bubbly.
  5. Allow the lasagne to cool before slicing it into portions and transferring them to meal prep containers.

Chicken & Couscous Meal Prep Recipe

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Source: @feelgoodfoodie

For a quick and protein-rich meal, try this Chicken and couscous recipe:


  • Grilled chicken thighs, diced
  • Whole wheat couscous, cooked
  • Cucumber, diced
  • Cherry tomatoes, halved
  • Red onion, finely chopped
  • Fresh parsley, chopped
  • Lemon juice
  • Olive oil
  • Salt and pepper


  1. In a large bowl, combine the cooked couscous, diced chicken, diced cucumber, halved cherry tomatoes, and chopped red onion.
  2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to create a simple vinaigrette.
  3. Drizzle the vinaigrette over the couscous mixture and toss to combine.
  4. Stir in chopped fresh parsley for a burst of flavor.
  5. Portion the chicken and couscous mixture into meal prep containers and refrigerate until ready to enjoy.

Shrimp Chipotle Bowl Recipe

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Source: @feelgoodfoodie

For a protein-packed seafood option, try this Shrimp Chipotle Bowl recipe:


  • Shrimp, peeled and deveined
  • Brown rice, cooked
  • Black beans, drained and rinsed
  • Corn kernels, cooked
  • Avocado, sliced
  • Chipotle sauce (blend chipotle peppers in adobo sauce with Greek yogurt)
  • Lime wedges
  • Fresh cilantro, chopped


  1. Season the shrimp with your choice of spices or a chipotle marinade and sauté until pink and cooked through.
  2. In each meal prep container, layer cooked brown rice, black beans, corn kernels, and sautéed shrimp.
  3. Drizzle chipotle sauce over the ingredients and garnish with avocado slices, lime wedges, and fresh cilantro.
  4. Seal the containers and refrigerate for flavorful and protein-rich meals.

Sesame Tuna Steak Burger Recipe

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For a unique protein source, try this Sesame Tuna Steak Burger recipe:


  • Tuna steaks
  • Sesame seeds
  • Whole wheat burger buns
  • Lettuce, tomato slices, and red onion rings
  • Avocado, mashed
  • Soy sauce, ginger, garlic, and sesame oil for marinade


  1. Marinate tuna steaks in a mixture of soy sauce, minced ginger, minced garlic, and a dash of sesame oil.
  2. Press sesame seeds onto both sides of the tuna steaks.
  3. Grill or sear the tuna steaks until cooked to your preferred level of doneness.
  4. Assemble the tuna steaks on whole wheat burger buns with mashed avocado, lettuce, tomato slices, and red onion rings.
  5. Wrap each burger in parchment paper or foil and refrigerate for a unique and protein-rich meal.

Chicken & Plantain Curry Meal Prep Recipe

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Source: @feelgoodfoodie

For a flavorful and exotic protein option, try this Chicken and plantain Curry recipe:


  • Chicken breast, diced
  • Ripe plantains, sliced
  • Curry powder, turmeric, cumin, and coriander
  • Coconut milk
  • Chicken or vegetable broth
  • Onion, chopped
  • Garlic, minced
  • Fresh cilantro, chopped (for garnish)
  • Cooked quinoa (optional)


  1. In a large pot, sauté chopped onion and minced garlic until fragrant.
  2. Add diced chicken and cook until browned.
  3. Stir in curry powder, turmeric, cumin, and coriander for a fragrant spice blend.
  4. Pour in coconut milk and chicken or vegetable broth, and add sliced plantains.
  5. Simmer until the chicken is cooked through and the plantains are tender.
  6. Serve the curry over cooked quinoa, if desired, and garnish with fresh cilantro.
  7. Portion the chicken and plantain curry into meal prep containers and refrigerate for a flavorful meal.

Black Rice Grain Bowl Recipe

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Source: @simplyrecipes

For a nutrient-dense and protein-rich option, try this Black Rice Grain Bowl recipe:


  • Grilled lean protein of your choice (chicken, tofu, shrimp, etc.)
  • Black rice, cooked
  • Roasted vegetables (bell peppers, zucchini, carrots, etc.)
  • Spinach or kale
  • Fresh berries (blueberries, strawberries, etc.)
  • Feta cheese (optional)
  • Balsamic vinaigrette


  1. Prepare your choice of lean protein by grilling or cooking it to perfection.
  2. In each meal prep container, layer cooked black rice, roasted vegetables, and a handful of spinach or kale.
  3. Top the bowl with the grilled protein and a sprinkle of fresh berries.
  4. Optionally, crumble feta cheese on top for added flavor and creaminess.
  5. Drizzle balsamic vinaigrette over the ingredients for a tangy and delicious finish.
  6. Seal the containers and refrigerate for a nutrient-packed meal.


How long can I store prepped meals in the fridge?

Most prepped meals can be safely stored in the refrigerator for 3 to 4 days. For longer storage, consider freezing portions and thawing them as needed.

Can I reheat prepped meals?

Yes, you can reheat prepped meals in the microwave or oven. Make sure to reheat until the food reaches a safe internal temperature to avoid foodborne illnesses.

Can I customize these recipes based on my dietary preferences?

Absolutely! Feel free to tailor the recipes to your dietary needs. You can substitute proteins, grains, and vegetables to create meals that align with your preferences and goals.

How can I prevent meal prep from becoming monotonous?

Keep things exciting by trying new recipes, incorporating a variety of proteins, grains, and vegetables, and experimenting with different herbs and spices. Theme days and inviting friends or family to join you can also make the process more enjoyable.

Can I use these meal prep ideas for weight loss as well?

Yes, these meal prep ideas can be adapted for weight loss goals too. Adjust portion sizes and ingredients to align with your calorie and nutrient needs while focusing on a balanced and nutritious diet.

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