57 Meal Prep Recipes For Muscle Building & Fat Loss
In need of inspiration? Try these 57 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.
- Poultry-based meal prep recipes
- Fish meal prep recipes
- Mixed meat-based meal prep recipes
- Vegetarian-based meal prep recipes
- Plant-based meal prep recipes
- Sweet-based prep recipes
- Air fryer 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.
Whey Protein Timing | The Best Time To Take Protein Shakes
We reckon any time is a good time, but here's what the experts say.
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.
And since your time is precious, we're aware that sometimes all of the nutrients and protein that you need aren't obtained through food — that's where supplements come in.
If you're looking for some supplements to support your muscle building goals, here's a good place to start.
How To Build Muscle | 9 Top Supplements For Bulking
Need a helping hand to make those extra gains?
Meal prep recipes with poultry
Lean, full of protein and can be paired with almost anything. Say hello to your new weeknight staples...
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.
Spicy Chicken With Couscous | Macro-Balanced Meals
Get ready to take on the New Year with a refreshed meal prep plan.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
284 | 50g | 22g | 5g |
2. Chicken curry gyros
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.
Chicken Curry Gyros | Ultimate Fakeaway Recipe
This fakeaway is the ultimate fusion of flavours.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
541 | 40g | 52g | 17g |
3. Naked chicken burrito bowl
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.
Naked Chicken Burrito Bowl Meal Prep
A low-carb twist on a Mexican classic.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
278 | 30g | 35g | 8g |
4. Zingy chicken burger
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.
Zingy Chicken Burger | Fakeaway Recipes
Enjoy a fast food classic from the comfort of your own home.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
468 | 59g | 49g | 12g |
5. Easy pesto chicken & veg
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.
Easy Pesto Chicken & Veg Meal Prep
PSA: good food doesn’t have to take hours to prepare.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
523 | 52g | 36g | 16g |
6. 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.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
227 | 21g | 5g | 14g |
7. Creamy cajun chicken pasta
This Cajun chicken pasta is a super tasty way to pack in protein and keep you full and feeling good. Perfect for meal prepping.
Creamy Cajun Chicken Pasta | High-Protein Meal Prep
When it comes to quick & simple meal prep, this one’s a sure bet.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
516 | 38g | 71g | 8g |
8. 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.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
485 | 49g | 30g | 20g |
9. 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.
30-Minute Chicken Tikka Masala Meal Prep
Sort your lunches for the week in just half an hour.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
586 | 49g | 69g | 14g |
10. 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.
One-Pot Creamy Garlic Chicken & Rice
Your chicken and rice meal prep deserves to be this tasty.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
387 | 45g | 32g | 7g |
11. Fajita pasta bake
Fajita chicken in a cheesy pasta bake is the crossover we all needed.
Fajita Pasta Bake
Fajita chicken in a cheesy pasta bake is a crossover we’re all here for.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
521 | 28g | 62g | 16g |
12. Chicken & chorizo paella
A summery makeover of the classic chicken and rice meal prep with this traditional Spanish paella recipe.
Chicken & Chorizo Paella | Protein Plates Recipe Book
Bring summer home with this naturally protein-packed dish.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
404 | 31g | 52g | 7g |
13. Easy protein bowl
This bowl of lean protein and veggies will keep you on track of macro-friendly meals making you feel full all day.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
620 | 55g | 87g | 10g |
14. Marry me chicken
This take on chicken and pasta is so rich and creamy that you almost can’t say no to it. Packed with 36g of protein and only 460kcal, that’s dinner done right.
Marry Me Chicken Pasta
The verdict is in. You can never go wrong with a creamy pasta.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
460 | 36g | 52g | 13g |
15. One-pot chicken ramen
A fancy spin on instant noodles with just 479kcal and packed with 47g of protein. An ideal option for an easy, high-protein meal.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
479 | 47g | 35g | 11g |
16. BBQ chicken & rice
High-protein, low-calorie and covered in sticky BBQ sauce, now that’s chicken and rice done right.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
511 | 41g | 57g | 6g |
17. Creamy tomato chicken sandwich
The best answer to “what’s for lunch”. All you need is the leftovers from your Sunday roast paired with a creamy tomato sauce and you’re all set.
Creamy Tomato Chicken Sandwich | Protein Plates Recipe Book
Get creative with sandwich fillings for a midday energy boost .
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
359 | 29g | 32g | 11g |
18. Crispy honey sriracha chicken tenders
Forget takeaways, this recipe beats them all. Crunchy, sweet and with a little bit of spice – this is an ideal choice for a Saturday night.
Crispy Honey Sriracha Chicken Tenders
40g of protein and a serious crunch factor.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
335 | 40g | 37g | 2g |
19. Peri peri chicken
Craving a takeaway but don’t want to break the bank or diet? We’ve got you covered. Adjust the spice to whatever the preference and finish your Friday night off right.
Peri Peri Chicken Fakeaway
Trying to control your takeaway habits? Get your Peri Peri fix at home instead.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
656 | 42g | 67g | 26g |
Fish-based meal prep recipes:
Looking for something high in protein, but with a bit more razzle dazzle? Well give these fish-based recipes a try – loaded with protein plus Omega-3 for good measure.
20. Easy tuna pasta salad
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.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
415 | 26g | 40g | 20g |
21. 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.
Salmon Poke Bowl Recipe | High-Protein Meal Prep
Try something new to switch up your meal prep.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
552 | 24g | 70g | 19g |
22. Sweet chilli glazed salmon
This Asian-inspired salmon is the perfect meal prep recipe that is heavy on flavour but light on calories.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
483 | 29g | 54g | 16g |
23. Homemade fish finger sandwich
It’s a classic, it’s a comfort food, and it’s packed with 38g of protein to meet your goals.
Homemade Fish Finger Sandwich | Protein Plates Recipe Book
Roll back the years with a twist on an old favourite.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
685 | 38g | 86g | 20g |
24. Protein pocket onigiri
This classic Japanese treat looks impressive, but is surprisingly easy to make. And with 9g of protein, it makes a pretty good snack.
Protein Pocket Onigiri | Protein Plates Recipe Book
A post-workout powerhouse.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
239 | 9g | 35g | 7g |
25. Crispy sriracha prawn with black rice
Spicy prawns have never sounded this good. Pair with black rice and you’ve got yourself a dish that not only looks the part, but tastes great too.
Crispy Sriracha Prawns With Black Rice
Fire up your weeknight dinners with this Thai prawn stir-fry dish.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
520 | 49g | 72g | 15g |
Meal prep recipes with meat:
26. 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.
Loaf Tin Lasagne | 4-Day High-Protein Meal Prep
The ultimate comfort meal.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
527 | 36g | 68g | 22g |
27. 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.
Healthy Pasta Recipes | Lean, Creamy Sausage Pasta Meal Prep
Who can resist a steaming bowl of pasta... especially when it's this good for you?
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
415 | 34g | 48g | 5g |
28. Sweet potato & chorizo hash
This protein-packed sweet potato hash is the perfect muscle-building breakfast.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
437 | 24g | 38g | 23g |
29. Beef Ramen Noodles
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.
Beef Ramen Noodles | Easy, High-Protein Dinner
Packed with protein and brimming with taste.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
482 | 26g | 61g | 15g |
30. Homemade Beef Crunch Wraps
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.
Homemade Beef Crunch Wraps | Fakeaway Favourites
How to get your fix of that Taco Bell classic.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
467 | 32g | 37g | 20g |
31. Chicken & bacon bulking salad
Simple and plain — two words that should never be used to describe a salad. Swap limp lettuce for a combination of delicious veggies, succulent chicken and crispy bacon. That’s a salad that’s big on flavour.
Chicken & Bacon Bulking Salad | High-Protein & 1,350kcal
Who said salads had to be boring?
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
1361 | 95g | 27g | 99g |
32. Meatball chilli con carne
The combination you never knew you needed – homemade meatballs and a thick and spicy chilli sauce.
Meatball Chilli Con Carne
Why choose between meatballs and chilli when you can have both?
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
411 | 34g | 28g | 15g |
33. Spicy Korean beef wraps
Get out of the midweek dinner rut with these spicy Korean wraps. Packing a whopping 70g of protein per serving, yes please.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
750 | 70g | 105g | 30g |
34. Chorizo bean stew
Thick, smoky and full of heat to warm many a cold evening. Just let it simmer on the hob until you’re ready to enjoy.
Chorizo & Bean Stew
Serve up a little spice with this warming winter stew.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
257 | 13g | 18g | 11g |
35. Homemade smash burgers
I can guarantee these will be a weekend regular. Prep your patties in advance and pop them in the freezer for a faff-free burger night.
Homemade Smash Burgers | Protein Plates Recipe Book
Stacked with juicy layers and oozing cheese.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
590 | 44g | 53g | 21g |
Vegetarian-based meal prep recipes
Looking to lower your meat intake? Not a problem, try these delicious high-protein meat-free recipes.
36. Roasted veg & feta tart
Quick to make and full of tasty veggies and crumbled feta. This meal is likely to make a weekly appearance in your kitchen.
Roast Veg & Feta Puff Pastry Tart | 20-Minute Meal
Good food doesn't have to take you all night to prepare.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
282 | 9g | 23g | 16g |
37. One- tray halloumi wraps
If you’re lacking some lunchbox inspo, have this recipe at the ready, all you need is some chopped veg, halloumi, and a tortilla. Sorted.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
467 | 21g | 35g | 25g |
38. One-pan halloumi & harissa bake
Wanting a quick, warm meal with minimal washing up? We’ve got you, grab some harissa, pair it with aubergine and everyone's favourite squeaky cheese and you’ve got yourself a guaranteed winter favourite.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
409 | 16g | 22g | 25g |
39. Fresh watermelon & feta salad
Sometimes you need more than just an iced water bottle to freshen you up. And that’s where this salad comes in. Juicy, cold and refreshing. Oh, and completely delicious.
Homemade Smash Burgers | Protein Plates Recipe Book
Stacked with juicy layers and oozing cheese.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
207 | 11g | 15g | 12g |
Plant-based prep recipes:
Vegan doesn’t equal bland and boring, not around here anyway. We've got recipes packed full of flavour, with no animal products in sight.
40. 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.
One-Pot Lentil Dahl & Homemade Naan | Easy Vegan Meal Prep
Packed with plant-based protein, this lentil dahl is a delicious way to spice up your lunch break.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
191 | 8.5g | 14.3g | 9g |
41. 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.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
498 | 29g | 65g | 11g |
42. 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.
Vegan Fajitas | 15-Minute Ultimate Portobello Fajitas
We've got plant-based power all wrapped up.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
439 | 12g | 35g | 15g |
43. 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.
Crispy Tofu & Teriyaki Noodle Meal Prep
Mix up your weekly meal prep with some veggie noodles.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
462 | 17g | 67g | 14g |
44. 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.
Vegan Lentil Bolognese Meal Prep Recipe
We’re kicking off Veganuary with an absolute classic.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
486 | 21g | 86g | 6g |
45. Nourishing gut soup
Winter warming recipes hit the spot all year round, especially since summers in the UK leave little to be desired... On particularly cold and wet days you can’t go wrong with a steaming bowl of soup. And this one is pretty great.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
318 | 16g | 55g | 2g |
46. Buffalo cauliflower tacos
Whether you’re looking to cut down on your meat intake or wanting to take the plunge and go completely plant-based, this Mexican-inspired recipe is elite.
Vegan Buffalo Cauliflower Tacos
Spice up your meat-free Mondays with these zingy tacos.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
278 | 11g | 23g | 15g |
47. Vegan mac-n-cheese
The undisputed winner when it comes to comfort foods can now be enjoyed by everyone. There’s no denying this is up there with the best meal of the week. Don’t believe us? One forkful is all it takes.
Vegan Mac 'N’ Cheese
It’ll take one forkful for you to be converted, trust us.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
452 | 16g | 63g | 13g |
Sweet-based prep recipes:
With all these high-protein dinner recipes, give yourself a midweek treat that still meets your macros.
48. Protein cheesecake
It doesn’t get much better than a classic dessert with a protein infusion. Macros and taste, all wrapped up in one delicious cheesecake.
Protein Cheesecake Recipe | Low Calorie Cheesecake
A healthier twist on a classic dessert.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
180 | 25g | 10g | 4g |
49. Ultimate high-protein cookie
Protein, chocolate, and Smarties — what could go wrong? Enjoy straight from the oven or cook a batch at the weekend. But make sure to bake extra for your co-workers — these cookies scream snack envy.
The Ultimate High-Protein Cookie
Now this is a protein hit worth your time.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
425 | 65g | 24g | 22g |
50. Fudgey chocolate protein brownies
Post-workout brownies? With 10g of protein per serving it’s a no-brainer. Soft, fudgey, and the perfect way to recover after a sweaty session.
Fudgey Chocolate Protein Brownies
These brownies are the answer to chocolate cravings.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
99 | 10g | 10g | 2g |
51. Vimto ice lollies
Simple, yet oh so refreshing. All you need is a tub of Vimto Clear Whey, fruit and some ice pop moulds and you’ll have your summer snacks covered.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
57 | 5g | 8g | 0g |
52. Protein balls
Whether your pre, post workout, commuting, or after an afternoon nibble – these protein balls will hit the spot. Whip up a batch at the weekend and work through them throughout the week. Snack time: sorted.
The Only Protein Balls Recipe You'll Ever Need
The only protein balls recipe you’ll ever need to make a delicious protein-packed snack every single time.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
84 | 5g | 8g | 4g |
Air fryer prep recipes:
Air fryers have turned into a household must-have, and we’ve got just the recipes for them. Give them a try and find your favourite.
53. Air fryer pizza
All you need is 3 ingredients and an air fryer, and 20 minutes later you’ll have yourself a pizza.
Air Fryer Pizza 3 Ways
Three ingredients, five minutes, and no oven needed.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
404 | 24g | 70g | 2g |
54. Air fryer buffalo chicken wings
Whether you’re hosting guests for picky bits or just fancy a little fakeaway night, give these succulent wings a try.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
243 | 20g | 7g | 16g |
55. Air fryer teriyaki salmon
Add a bit of a colour to your week with this teriyaki salmon. You’ll be up 40g of protein and just 600kcal.
Easy Air Fryer Teriyaki Salmon Bowl
We'll never be tired of sticky teriyaki salmon.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
600 | 40g | 75g | 35g |
56. Air fryer chicken skewers
It’s giving summer BBQ just without any of the faff. Plus, more importantly, you can enjoy the taste of summer even when it’s raining. Cook a batch at once and enjoy with a side different side each day — pasta, rice, orzo, or chuck it into a wrap.
Air Fryer Chicken Skewers Meal Prep
Guaranteed to have you looking forward to lunch.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
356 | 35g | 47g | 4g |
57. Air fryer popcorn chicken
That Colonel from Kentucky has got nothing on you and your air fryer. Seriously, what’s the point in a takeaway when you can do a better job yourself?
Air Fryer Popcorn Chicken Fakeaway
Always tempted by fried chicken? Try this fakeaway instead.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
347 | 43g | 21g | 9g |