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RECIPE

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.

We've made it even easier for you to find the perfect meal prep recipes:Myprotein Recipe Book Available Now

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.

Beginner's Guide To Meal Prep

Let's take it back to basics.

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.

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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.

Creamy Lemon & Thyme Chicken

You’ll be looking forward to lunch all day.

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.

Easy Protein Bowl Meal Prep

This is a macro-friendly meal prep winner.

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.

Easy One-Pot Chicken Ramen

The fanciest instant noodles you’ll ever eat.

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.

Sweet Chilli Glazed Salmon

Light on calories, heavy on flavour.

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.

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.

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.

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.

Spicy Korean Beef Wraps

Make room for these in your meal prep routine. 

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.

One-Pan Halloumi & Harissa Bake

Simple & sizzling with flavour.

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.

Vegan “Meatball” Sub

Try this fakeaway favourite tonight.

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.

Nourishing Gut Health Soup

In the mood for feel-good food?

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.

Fruity Vimto® Ice Lollies

The taste of summer.

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.

Air Fryer Buffalo Chicken Wings

Just the snack for a Super Sunday.

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
Monica Green
Monica Green Content Manager
Originally from London, Monica graduated from the University of Leeds with a degree in Philosophy. After discovering a love for the gym whilst studying, Monica was drawn to weight training which helped her hugely through stressful times as a student. From writing for a popular student site, Monica developed her skills as an author, writing trending feature pieces regularly. She is thrilled to be able to combine her love for writing with her passion for the gym. In her spare time Monica loves to cook, try out new restaurants with friends and explore new walking trails.

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