Healthy Meals

39 Meal Prep Recipes For Muscle Building & Fat Loss

In need of inspiration? Try these 39 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.

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Why you need to meal prep:

1. Make healthy eating effortless

Meal prep makes healthy eating easy. With a little forward planning, you won’t even have to think about cooking for days. 

 

2. 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. 

 

3. 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 expedite muscle recovery and growth and prevent muscle catabolism (i.e. breakdown)1. 

Preparing your food in advance makes it so much easier for you to consume the food your body requires, at the correct time. 

 

4. 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. 

 

We’ve made it even easier for you to find the perfect meal prep recipes:

Meal prep recipes with poultry

1. Spicy Chicken With Couscous

This super-tasty macro-balanced meal is perfect for nailing that meal prep. Bursting with flavour, it’s a simple way to liven up your routine from plain old chicken and rice.

Servings
4

Ingredients

  • 1 tbsp curry paste
  • 1 tbsp mango chutney
  • 1/2 tsp turmeric
  • 1 serving salt (to taste)
  • 50 ml olive oil
  • 4 chicken breasts
  • 300 g couscous
  • 350 ml vegetable stock
Optional extras:
  • Pomegranate seeds
  • Coriander

Method

  1. To make a marinade for your chicken, add the curry paste, chutney, turmeric, salt and olive oil to a bowl and mix it well.

  2. Cut each chicken breast in half before adding to the marinade. Stir well until all of the chicken is covered.

  3. Leave the chicken aside for at least 20 minutes — ideally in the fridge overnight.

  4. Heat a grill pan over medium heat and lay out your chicken pieces. Grill the chicken pieces for 5-6 minutes on each side, or until golden and slightly charred.

  5. Meanwhile, place the couscous in a big bowl and carefully pour in the boiling vegetable stock. Cover the bowl with a lid and leave to the couscous to soak for around 5 minutes.

  6. Fluff your couscous with a fork and add any extras you want. Pomegranate seeds are great for a colour and flavour.

  7. Divide your couscous into 4 containers before topping with two pieces of marinated chicken. Finish the dish with a sprinkle of coriander.

Nutritional Facts

Amount per serving

Calories 284
Total Fat 3.7g
Total Carbohydrates 22.2g
Protein 50g

Full recipe with video, here.

 

2. Speedy Harissa Chicken & Tabbouleh

Harissa Chicken & Tabbouleh

 

Liven up your chicken meal prep with this quick harissa chicken and tabbouleh – packed with protein and healthy carbohydrates.

Recipe here.

 

3. One-Tray Cashew Chicken

One-Tray Cashew Chicken

Meal prepping couldn’t be easier when you only need one baking tray to make it. Try this delicious one-tray cashew chicken meal prep recipe for 4 days’ worth of tasty lunches.

Recipe here.

 

4. Low-Carb Loaf Tin Lasagne

Low-Carb Loaf Tin Lasagne

 

Craving lasagne, but don’t want to make a whole tray of the stuff? Try loaf tin lasagne. You’ll get 3 easy portions for 3 days’ worth of low-carb, high-protein meal prep.

Recipe here.

 

5. Harissa Chicken & Moroccan Couscous

Fire up your tastebuds with this spicy, succulent harissa chicken. Paired with aromatic Moroccan-style couscous, it’s a super-satisfying classic to enjoy all year round.

Harissa Chicken & Moroccan Couscous

Recipe here.

 

6. Buffalo Chicken Pasta Salad

Buffalo Chicken Pasta Salad

 

This high-protein buffalo chicken pasta salad will change your chicken meal prep game forever. Trust us – buffalo sauce makes everything better.

Recipe here.

 

7. Chicken, Sweet Potato & Greens

Chicken, Sweet Potato & Greens

 

This chicken meal prep recipe keeps things interesting by adding different spices to each chicken breast.

Check out the video below.

Recipe here.

 

8. Asian Peanut Butter Sesame Chicken

Asian Peanut Butter Sesame Chicken

Try switching up your chicken meal prep for our Asian-inspired peanut butter chicken, at only 498kcal and a huge 40g protein per meal.

Recipe here.

 

9. Bangin’ Barbecue Chicken & Rice

Barbecue Chicken & Rice

This bangin’ barbecue chicken and rice meal prep recipe takes under 15 minutes to make and will keep you full for hours, with a huge 41g protein per meal.

Recipe here.

 

10. Low-Cal Lime & Chilli Turkey Burgers

chilli turkey burgersThese 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.

 

11. 3-Day Malaysian Chicken Satay

Watching your macros? This recipe subs in Powdered Peanut Butter for 70% less fat than regular peanut butter.

Recipe here.

 

12. 30-Minute Chicken Tikka Masala

chicken tikka masala

Sometimes you just need something quick and easy to rely on, right? This incredible chicken tikka masala is rich, creamy, and delicious – the ideal lunch to look forward to.

Recipe here.

 

Keep scrolling for more tasty meal prep recipes.

 

13. One-Pot Coconut Chicken & Rice Meal Prep

One-Pot Coconut Chicken & Rice

Rich, creamy & full of flavour — this is chicken and rice meal prep done right. It’s also ideal for making up in a big batch so that you’re sorted for the whole week through.

Recipe here. 

 

14. BBQ Pulled Chicken Mac N Cheese

bbq mac and cheese

When it comes to comfort food, mac n cheese in an indisputable winner. Just when you thought it couldn’t get any better, we thought we’d take things to the next level with the addition of some tangy  BBQ pulled chicken. *chef’s kiss*

Recipe here.

 

15. Peanut Butter Chicken Curry 

Peanut Butter Chicken Curry 

Peanut butter lovers, this incredible recipe is definitely one to try. Immediately.

Recipe here.

 

16. Fajita Pasta Bake

Fajita Pasta Bake

Fajita chicken in a cheesy pasta bake is the crossover we all needed. If you weren’t sure what to have for dinner before reading this… well, you know now.

Recipe here. 

 

17. Creamy Lemon & Thyme Chicken

You’ll be looking forward to lunch all day with this creamy lemon & thyme chicken waiting for you. A perfect match for fluffy quinoa and crunchy tenderstem broccoli, it’s a delicious macro-balanced meal to fuel all your activities.

Creamy Lemon & Thyme Chicken

Recipe here.

 

18. Chicken & Chorizo Paella 

Give your chicken & rice meal prep a summery makeover with this traditional Spanish recipe. Paella is a little taste of holiday, right? Perfect to brighten up your lunch all year round.

Chicken & Chorizo Paella 

Recipe here.

 

19. Easy Protein Bowl Meal Prep

This mighty, macro-friendly lunch will keep you on track and feeling full all day. Packed with lean protein and lots of veggies, it’s a strong set up.

Protein Bowl

Recipe here.

 

Fish-based meal prep recipes:

20. Seared Tuna Steak & Sweet Potato Wedges

Try this super-easy seared tuna steak with pink peppercorns and sweet potato wedges for a batch of healthy meals, with a huge 38g protein per meal.

Recipe here.

 

21. Quick Spicy Cajun Salmon & Garlicky Veg

salmon meal prep

 

This spicy salmon meal prep recipe makes 3 days’ worth of tasty lunches and is seriously easy to prepare. Plus, salmon is brimming with omega-3 fatty acids – known to enhance muscle building and keep you lean. Bonus.

Recipe here.

 

22. Tuna Pasta Salad

After simple meal prep that will save you time and effort? Look no further. This delicious, protein-packed pasta salad will take you less than 20 minutes to prepare. Winning.

Tuna Pasta Salad

Recipe here.

 

23. Salmon Poke Bowl

Switch up your protein source with fresh salmon for a delicious, omega-3 rich lunch. We know having the same recipes on rotation gets boring, which is why we’re all over this Hawaiian inspired dish.

salmon poke bowl

Recipe here.

 

24. High-Protein Kedgeree

 

This ultra-speedy haddock kedgeree makes a serious meal prep upgrade from plain chicken and broccoli. Swap in Protein Rice for the ultimate high-protein meal prep.

Recipe here.

 

Meal prep recipes with meat or dairy:

25. Spiced Lamb With Feta Bulgur

Need something different from another day of chicken and rice? Mix up your meal prep with a Mediterranean classic — full of smoky, rich flavour.

Spiced Lamb With Feta Bulgur

Recipe here.

 

26. 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.

 

27. Sweet Potato & Chorizo Hash

 

Looking for something new to make with your sweet potatoes? This protein-packed sweet potato hash is the perfect muscle-building breakfast.

Recipe here.

 

28. Low-Carb Teriyaki Beef Zoodles

Low-Carb Teriyaki Beef Zoodles

Who said takeaway meals have to be unhealthy? Try this low-carb teriyaki beef meal prep fake-away recipe next time the cravings set in.

Recipe here.

 

29. Baked Feta Couscous

Baked feta pasta was probably one of the tastiest TikTok trends to grace our feeds, so we took this winning formula and tweaked it to make slightly lighter with couscous. Perfect for a quick & delicious veggie meal prep win.

Baked Feta Couscous

Recipe here

 

Plant-based prep recipes:

30. One-Pot Lentil Dahl

Batch cook your lunches in advance with this flavoursome, vegan-friendly, high-protein lentil dal. This dal gets the bulk of its protein from nutrient-dense lentils, which are also loaded with fibre and essential vitamins and minerals like folate, thiamin, pantothenic acid, vitamin B6, iron, phosphorus, and zinc.

Recipe here.

 

31. Superfood Overnight Oats

overnight oats

 

This superfood overnight oats recipe is packed with powerful and nutritious ingredients including macabee pollenflaxgreen tea extract, and chia so you can start your day right. Soaking oats overnight means the oats get super plumped up and pudding-like – great for a grab and go breakfast.

Recipe here.

 

32. Sweet Paprika Vegan Bowl & Chocolate Protein Balls

Sweet Paprika Vegan Bowl & Chocolate Protein Balls

 

Try this delicious and easy to make 3-day vegan meal prep recipe, with sweet paprika roasted chickpeas and tofu, maca sweet potato fries, asparagus and avocado cream.

Recipe here.

 

33. Ultimate 15-Minute Vegan Fajitas

Vegan Fajitas

We guarantee this will be your go-to weeknight fajita recipe, as it’s ready in 15 minutes flat making it a seriously speed (and tasty) option.

Recipe here.

 

34. Crispy Tofu & Teriyaki Noodles 

Want a high-protein, meat-free lunch idea to mix up your week? You don’t have to be veggie or vegan to appreciate these tasty noodles, trust us.

Crispy Tofu & Teriyaki Noodles

Recipe here.

 

35. Vegan Lentil Bolognese 

There’s nothing like a hearty bolognese to brighten your day. This vegan-friendly recipe is a delicious meat-free alternative that’s full of flavour and packed with plant-based protein.

vegan lentil bolognese

Recipe here.

 

Mixed meal prep recipes

36. Breakfast Burritos For All Week Long

 

 

Whip these up on a Sunday for breakfast burritos that brighten up your weekday mornings. Simply pop them in the freezer, then grab one and warm it up 2 minutes’ flat for the ultimate healthy, filling breakfast.

Recipe here.

 

37. Low-Carb Burrito Jars

Low-Carb Burrito Jars

Try out low-carb rice in your next low-carb meal prep recipes session, at only 7kcal and 0.1g carbohydrates per 100g. Mason jars make meal prep super-easy – just shake when you’re ready to eat.

Recipe here.

 

38. Ultimate High-Protein Stuffed Peppers 4 Ways

pizza stuffed peppers

Peppers make the ultimate tasty carb swap-out to stuff with all your favourite fillings. From sausage and egg sandwich stuffed peppers to burrito stuffed peppers, pepperoni pizza stuffed peppers and chilli cheese stuffed peppers for the ideal breakfast and lunch prep – what more could you ask for?

Recipes here.

 

39. Cheesy Pasta Bake 4 Ways

Liven up your lunches with this easy 4-in-1 cheesy pasta bake recipe.

Recipes here.


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PIN IT FOR LATER:

meal prep recipes


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 nutrition10(1), 5.



Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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