In need of inspiration? Try these 47 easy meal prep recipes for muscle-building and fat loss.
Whether you’re just starting out in the world of fitness, or you’re a seasoned pro looking for something other than plain chicken breast and broccoli, you need to try these tasty, and most importantly, easy meal prep recipes for muscle-building and fat-loss.
We've made it even easier for you to find the perfect meal prep recipes:- Poultry-based meal prep recipes
- Fish meal prep recipes
- Meat-based meal prep recipes
- Plant-based meal prep recipes
- Mixed meal prep recipes
Pre-portioned food
If you want to build muscle and lose fat, it’s crucial to fuel your body with the right amount of calories and nutrients – and that means weighing your food. But getting the scales out at every single meal is awkward, tiresome and confusing (and not to mention a little antisocial).
Meal prep in advance for pre-packed, pre-portioned meals to support your fitness goals.
Nutrient timing is everything
Research shows that to get the best out of your training regime, it’s vital to consume enough protein and carbohydrates at the right time, in order to optimize muscle recovery and growth and also prevent muscle catabolism (i.e. breakdown)
Preparing your food in advance makes it so much easier for you to consume the food your body requires, at the correct time.
Your time is precious
Why spend every single day planning what to cook, buying ingredients and making your meals, when you could be doing something more productive with your time?
Get ahead of the game and meal prep in advance, so you can spend your time doing what matters the most to you.
You can keep your new meals perfectly packed and portioned throughout the week with these slim-design, multiple-compartment meal prep containers.
Meal prep recipes with poultry
1. Spicy Chicken With Couscous
This spicy chicken recipe is bursting with flavour and is a simple way to upgrade from plain old chicken and rice meal prep.
| Calories | Protein | Carbs | Fat |
| 284 | 50g | 22g | 5g |
2. Simple High-Protein Lasagne
Simple high-protein lasagne made in no time without sacrificing flavour.
| Calories | Protein | Carbs | Fat |
| 447 | 55g | 35g | 9g |
3. Chicken Curry Gyros | Ultimate Fakeaway Recipe
Greek Chicken Gyros made with an Indian twist to easily serve up for weeknight dinners. Prep your filling and assemble when you're ready to dig in.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 541 | 40g | 52g | 17g |
4. Naked Chicken Burrito Bowl Meal Prep
Macro friendly naked burrito bowl meal prep, full of flavour and simple to put together (which is the best kind of recipe in my opinion) and will keep you satisfied the whole day through.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 278 | 30g | 35g | 8g |
5. Zingy Chicken Burger | Fakeaway Recipes
Super easy fakeaway recipe to make no matter what goal your working towards or training routine you’re sticking to. Seriously, you need to try prepping burger and fries for the office.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 468 | 59.4g | 48.6g | 11.9g |
6. Easy Pesto Chicken & Veg Meal Prep
Good food doesn’t have to take you hours to prep or a long list of obscure ingredients. It can be the simple stuff that hits the spot and has you coming back time and time again. Just like this fool-proof pesto chicken & veg recipe.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 523 | 52g | 36g | 16g |
7. Air Fryer Chicken Skewers Meal Prep
Delicious chicken skewers that can be made any day of the year. Made with a sticky, tasty marinade and completed with a portion of rice and your favourite veg or salsa.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 356 | 35g | 47g | 4g |
8. Creamy Cajun Chicken Pasta | High-Protein Meal Prep
This Cajun chicken pasta is a super tasty way to pack in protein and keep you full and feeling good. Perfect for meal prepping.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 516 | 38g | 71g | 8g |
9. Protein-Packed Air-Fried Chicken Sandwich
Sandwich meal prep game, levelled up. This recipe is loaded with spicy flavour and smothered with a zesty sauce. Also packed with 45g of protein per serving helping you hit your macros in the most delicious way.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 400 | 46g | 36g | 7g |
10. Low-Carb Loaf Tin Lasagne
Try loaf tin lasagne. You’ll get 3 easy portions for 3 days’ worth of low-carb, high-protein meal prep.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 527 | 36g | 68g | 22g |
11. Harissa Chicken & Moroccan Couscous
Spicy succulent harissa chicken paired with paired with aromatic Moroccan-style couscous.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 579 | 29g | 30g | 21g |
12. Buffalo Chicken Pasta Salad
This high-protein buffalo chicken pasta salad will change the chicken meal prep game forever. Trust us – buffalo sauce makes everything better.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 485 | 49g | 30g | 20g |
13. Easy Pasta Salad Meal Prep Recipe
Super simple pasta meal prep recipe. One that you can whip up in under 20 minutes, this pasta salad is surprisingly satisfying and will keep you fuelled all afternoon.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 415 | 26g | 40g | 20g |
14. Asian Peanut Butter Sesame Chicken
Switch up your chicken meal prep for our Asian-inspired peanut butter chicken, at only 489kcal and a huge 40g protein per meal.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 489 | 40g | 39g | 20g |
15. Low-Cal Lime & Chilli Turkey Burgers
These low-cal homemade lime and chilli turkey burgers will spice up your meal prep game and then some, at only 147kcal per burger.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 147 | 17g | 10g | 5g |
16. 3-Day Malaysian Chicken Satay
Malaysian chicken satay but subs in Powdered Peanut Butter for 70% less fat than regular peanut butter. Win.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 453 | 33g | 46g | 15g |
17. 30-Minute Chicken Tikka Masala
This incredible chicken tikka masala is rich, creamy, and delicious – pair with warm naan bread for the perfect office lunch.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 586 | 49g | 69g | 14g |
Keep scrolling for more tasty meal prep recipes.
18. One-Pot Creamy Garlic Chicken & Rice
No more slaving away for hours on a Sunday prepping. Throw it all in one pot, and get this deliciously creamy recipe at the end.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 387 | 45g | 32g | 7g |
19. BBQ Pulled Chicken Mac N Cheese
Mac and cheese with BBQ pulled chicken, an indisputable winner when it comes to comfort food.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 597 | 37g | 51g | 21g |
20. Peanut Butter Chicken Curry
Peanut butter lovers, this incredible recipe is definitely one to try. Immediately.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 398 | 24g | 19g | 24g |
21. Fajita Pasta Bake
Fajita chicken in a cheesy pasta bake is the crossover we all needed.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 521 | 28g | 62g | 16g |
22. Creamy Lemon & Thyme Chicken
You'll be looking forward to your next meal with this creamy lemon and thyme chicken waiting for you. Looks oh so fancy but it super simple.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 227 | 21g | 5g | 14g |
23. Chicken & Chorizo Paella
A summery makeover of the classic chicken and rice meal prep with this traditional Spanish paella recipe.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 404 | 31g | 52g | 7g |
24. Easy Protein Bowl Meal Prep
This bowl of lean protein and veggies will keep you on track of macro-friendly meals making you feel full all day.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 620 | 55g | 87g | 10g |
Fish-based meal prep recipes:
25. Seared Tuna Steak & Sweet Potato Wedges
Take it back to basics with this easy seared tuna steak with pink peppercorns and sweet potato wedges for a batch of healthy meals, with 38g protein per meal.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 342 | 38g | 33g | 7g |
26. Quick Spicy Cajun Salmon & Garlicky Veg
This spicy salmon meal prep recipe makes 3 days’ worth of tasty meals and is seriously easy to prepare. Plus, salmon is brimming with omega-3 fatty acids – known to enhance muscle building and keep you lean.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 457 | 35g | 47g | 11g |
27. Salmon Poke Bowl
Switch up your protein source with fresh salmon for a delicious, omega-3 rich lunch. A Hawaiian twist for your meal prep rotation.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 552 | 24g | 70g | 19g |
28. High-Protein Kedgeree
This speedy haddock kedgeree makes a serious meal prep upgrade from plain chicken and broccoli.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 418 | 36g | 45g | 10g |
29. Sweet Chilli Glazed Salmon
This Asian-inspired salmon is the perfect meal prep recipe that is heavy on flavour but light on calories.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 483 | 29g | 54g | 16g |
Meal prep recipes with meat or dairy:
30. Spiced Lamb With Feta Bulgur
Mix up your meal prep with a Mediterranean classic instead of the usual chicken and rice.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 570 | 28g | 23g | 37g |
31. Lean, Creamy Sausage Pasta
Give this high-protein creamy sausage pasta a go for your next batch meal prep session. This recipe uses quark in place of cream cheese and reduced-fat sausages to keep it lean – without skimping on flavour.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 415 | 34g | 48g | 5g |
32. Sweet Potato & Chorizo Hash
This protein-packed sweet potato hash is the perfect muscle-building breakfast.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 437 | 24g | 38g | 23g |
33. Low-Carb Teriyaki Beef Zoodles
Who said takeaway meals have to be unhealthy? Try this low-carb teriyaki beef meal prep fakeaway recipe to prep for weeknight dinners.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 372 | 44g | 24g | 10g |
34. Crispy Honey Beef Noodles
This sweet and simple noodle recipe will have you coming back for seconds with the combination of crispy beef strips, crunchy veggies and tasty sauce from @kirstyfletcher .
Recipe here.
| Calories | Protein | Carbs | Fat |
| 429 | 30g | 44g | 14g |
35. Beef Ramen Noodles | Easy, High-Protein Dinner
Packed with tender steak and rich beefy broth for plenty of protein in a delicious way. This ramen is super easy to meal prep too, simply make your broth separately, and add all your elements together once you're ready to eat.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 482 | 26g | 61g | 15g |
36. Homemade Beef Crunch Wraps | Fakeaway Favourites
Proof that meal prep doesn't have to be boring, get creative. Our spin on the Taco Bell classic hits the spot without derailing your macros. Make your filling ahead of time, and just assemble in your wrap when you're ready to eat.
| Calories | Protein | Carbs | Fat |
| 467 | 32g | 37g | 20g |
37. Baked Feta Couscous
Baked Feta pasta was probably one of the tastiest TikTok trend so we made it better with a lighter couscous perfect for a quick and delicious veggie meal prep.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 361 | 14g | 38g | 15g |
Plant-based prep recipes:
38. One-Pot Lentil Dahl
A flavourful dahl is a meal prep classic. Top off with naan bread on the side and you've got a winner.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 191 | 8.5g | 14.3g | 9g |
39. Vegan “Meatball” Sub
Spice up your sandwich meal prep. Make your meatball filling ahead of time, grab your bread and assemble in the office. Simple, tasty, and packed with 30g of protein.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 498 | 29g | 65g | 11g |
40. Vegan Aubergine Masala
If you're looking for a way to add aubergine to your diet, this deliciously rich dish under 500 calories is one to definitely try out.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 379 | 8.1g | 55g | 12.5 |
41. Superfood Overnight Oats
Start your day right with this superfood overnight oats recipe – great for breakfast on the go.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 372 | 10g | 45g | 17g |
42. Sweet Paprika Vegan Bowl & Chocolate Protein Balls
An easy to make 3-day vegan meal prep recipe with sweet paprika roasted chickpeas and tofu, sweet potato fries, asparagus and avocado cream. I'm sold.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 454 | 26g | 27g | 31g |
43. Ultimate 15-Minute Vegan Fajitas
This might say 15 mins, but when you make the filling ahead of time and simply reheat and assemble, you'll have fajitas in under 10 mins. Bosh.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 439 | 12g | 35g | 15g |
44. Crispy Tofu & Teriyaki Noodles
You don't need to be veggie or vegan to appreciate these flavour packed noodles. Super easy to prep ahead of time and whack in the microwave. Go on, give em a go.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 462 | 17g | 67g | 14g |
45. Vegan Lentil Bolognese
A meal prep classic made plant-based. This one is packed with 21g of protein and will keep you satisfied until dinner.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 486 | 21g | 86g | 6g |
Mixed meal prep recipes
46. Low-Carb High Protein Breakfast Cups
Tired of the same breakfast? Got some leftover veggies? Whip up this delicious savoury snack in just 12 mins, and being under 300 calories, you'll be smashing goals in no time.
Recipe here.
| Calories | Protein | Carbs | Fat |
| 216 | 22g | 2g | 13g |
47. Cheesy Pasta Bake 4 Ways
Pasta bake, it's a meal prep must. These ones are oh so cheesy and definitely a must try.
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15 High-Protein Vegan Breakfast Recipes To Actually Keep You Full
Get your day off to the best start with these plant-powered recipes.
PIN IT FOR LATER:
1. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the international society of sports nutrition, 10(1), 5.
