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.
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.
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
Meal prep recipes with poultry
This spicy chicken recipe is bursting with flavour and is a simple way to upgrade from plain old chicken and rice meal prep.
Simple high protein lasagne made in no time without sacrificing flavour.
Greek Chicken Gyros made with an Indian twist to easily serve up for your week or weekend plans
Macro friendly naked burrito bowl meal prep, full of flavour and simple to put together (which is the best kind of recipe in our opinion) and will keep you satisfied the whole day through.
Super easy fakeaway recipe to make no matter what goal your working towards or training routine you’re sticking to.
Good food doesn’t have to take you hours to prepare 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.
try delicious chicken skewers that can be made any day of the year. Made with oh-so tasty marinade completed with a portion of rice and your favorite veg or salsa.
This Cajun chicken pasta is a super tasty way to pack in protein and keep you full and feeling good. Perfect for meal prepping.
this sandwich 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.
Try loaf tin lasagne. You’ll get 3 easy portions for 3 days’ worth of low-carb, high-protein meal prep.
Spicy succulent harissa chicken paired with paired with aromatic Moroccan-style couscous.
This high-protein buffalo chicken pasta salad will change your chicken meal prep game forever. Trust us – buffalo sauce makes everything better.
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 fueled for all your afternoon activities.
Switch up your chicken meal prep for our Asian-inspired peanut butter chicken, at only 489kcal and a huge 40g protein per meal.
These low-cal homemade lime and chilli turkey burgers will spice up your meal prep game and then some, at only 147kcal per burger.
Malaysian chicken satay but subs in Powdered Peanut Butter for 70% less fat than regular peanut butter.
This incredible chicken tikka masala is rich, creamy, and delicious – the ideal meal to look forward to.
Keep scrolling for more tasty meal prep recipes.
Enjoy this simple recipe with 45g of protein per serving.
Mac n cheese with BBQ pulled chicken, an indisputable winner when it comes to comfort food.
Peanut butter lovers, this incredible recipe is definitely one to try. Immediately.
Fajita chicken in a cheesy pasta bake is the crossover we all needed.
You will be looking forward to your next meal with this creamy lemon and thyme chicken waiting for you
Summery makeover of the classic chicken and rice meal prep with this traditional Spanish paella recipe.
This bowl of lean protein and veggies will keep you on track of macro-friendly meals making you feel full all day.
Fish-based meal prep recipes:
Try this easy seared tuna steak with pink peppercorns and sweet potato wedges for a batch of healthy meals, with 38g protein per meal.
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.
27. Salmon Poke Bowl
Switch up your protein source with fresh salmon for a delicious, omega-3 rich lunch. Try this Hawaiian inspired dish to spice up your meal prep rotation.
This 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.
This Asian-inspired salmon is the perfect meal prep recipe that is heavy on flavour but light on calories.
Meal prep recipes with meat or dairy:
Mix up your meal prep with a Mediterranean classic instead of the usual chicken and rice.
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.
This protein-packed sweet potato hash is the perfect muscle-building breakfast.
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.
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 .
This warming recipe is ideal for cold evenings. Packed with tender steak and rich beefy broth for plenty of protein in a delicious way.
36. Homemade Beef Crunch Wraps | Fakeaway Favourites
Try this healthier spin on your takeaway favorite. Perfect for hitting the spot without derailing your progress with this Taco Bell classic.
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.
Plant-based prep recipes:
Batch cook your meals in advance with this flavoursome, vegan-friendly, high-protein lentil dal.
Vegan meatball sub packed with 30g per serving.
Make this fiery five bean chilli in 15 minutes flat for a delicious weeknight dinner.
Start your day right with this superfood overnight oats recipe – great for breakfast on the go.
Try this easy to make 3-day vegan meal prep recipe with sweet paprika roasted chickpeas and tofu, maca sweet potato fries, asparagus and avocado cream.
We guarantee this will be your go to fajita recipe as its ready in 15 minutes making a speedy and tasty option.
Try this high protein meat free lunch idea to mix up your meals, you don’t have to be a veggie or vegan to appreciate these noodles.
Vegan friendly hearty bolognese that’s full of flavour and packed with plant based protein
Mixed meal prep recipes
Brighten up your mornings with these breakfast burritos. Just pop them I the freezer, then grab and warm it up in 2 minutes for an easy healthy high protein breakfast.
Liven up your lunches with this easy 4-in-1 cheesy pasta bake recipe.
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Get your day off to the best start with these plant-powered 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 nutrition, 10(1), 5.