47 meal prep recipes for muscle building & fat loss | Myprotein (2024)

Table of Contents
In need of inspiration? Try these 47 easy meal prep recipes for muscle-building and fat loss. Pre-portioned food Nutrient timing is everything Your time is precious Meal prep recipes with poultry 1. Spicy Chicken With Couscous 2. Simple High-Protein Lasagne 3. Chicken Curry Gyros | Ultimate Fakeaway Recipe 4. Naked Chicken Burrito Bowl Meal Prep 5. Zingy Chicken Burger | Fakeaway Recipes 7. Air Fryer Chicken Skewers Meal Prep 8. Creamy Cajun Chicken Pasta | High-Protein Meal Prep 9. Protein-Packed Air-Fried Chicken Sandwich 10. Low-Carb Loaf Tin Lasagne 11. 12. Buffalo Chicken Pasta Salad 13. Easy Pasta Salad Meal Prep Recipe 14. Asian Peanut Butter Sesame Chicken 15. 16. 3-Day Malaysian Chicken Satay 17. 30-Minute Chicken Tikka Masala 19. BBQ Pulled Chicken Mac N Cheese 20. Peanut Butter Chicken Curry 21. Fajita Pasta Bake 22. 23. 24. Easy Protein Bowl Meal Prep Fish-based meal prep recipes: 25. 26. 27. Salmon Poke Bowl 28. High-Protein Kedgeree 29. Sweet Chilli Glazed Salmon Meal prep recipes with meat or dairy: 30. Spiced Lamb With Feta Bulgur 31. Lean, Creamy Sausage Pasta 32. 33. Low-Carb Teriyaki Beef Zoodles 34. Crispy Honey Beef Noodles 35. Beef Ramen Noodles | Easy, High-Protein Dinner 36. Homemade Beef Crunch Wraps | Fakeaway Favourites 37. Baked Feta Couscous Plant-based prep recipes: 38. One-Pot Lentil Dahl 39. Vegan “Meatball” Sub 40. Vegan Aubergine Masala 41. Superfood Overnight Oats 42. 43. Ultimate 15-Minute Vegan Fajitas 44. 45. Vegan Lentil Bolognese Mixed meal prep recipes 46. Low-Carb High Protein Breakfast Cups 47. Cheesy Pasta Bake 4 Ways FAQs References

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 rightamountof 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-compartmentmeal 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.

Full recipe with video, here.

CaloriesProteinCarbsFat
28450g22g5g

2. Simple High-Protein Lasagne

Simple high-protein lasagne made in no time without sacrificing flavour.

Recipe here.

CaloriesProteinCarbsFat
44755g35g9g

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.

47 meal prep recipes for muscle building & fat loss | Myprotein (4)

Recipe here.

CaloriesProteinCarbsFat
54140g52g17g

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.

CaloriesProteinCarbsFat
27830g35g8g

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.

CaloriesProteinCarbsFat
46859.4g48.6g11.9g

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.

CaloriesProteinCarbsFat
52352g36g16g

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.

CaloriesProteinCarbsFat
35635g47g4g

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.

CaloriesProteinCarbsFat
51638g71g8g

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.

CaloriesProteinCarbsFat
40046g36g7g

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.

CaloriesProteinCarbsFat
52736g68g22g

11.

Spicy succulent harissa chicken paired with paired with aromatic Moroccan-style couscous.

Recipe here.

CaloriesProteinCarbsFat
57929g30g21g

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.

CaloriesProteinCarbsFat
48549g30g20g

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.

CaloriesProteinCarbsFat
41526g40g20g

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.

CaloriesProteinCarbsFat
48940g39g20g

15.

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.

CaloriesProteinCarbsFat
14717g10g5g

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.

CaloriesProteinCarbsFat
45333g46g15g

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.

CaloriesProteinCarbsFat
58649g69g14g

Keep scrolling for more tasty meal prep recipes.

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.

CaloriesProteinCarbsFat
38745g32g7g

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.

CaloriesProteinCarbsFat
59737g51g21g

20. Peanut Butter Chicken Curry

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

Recipe here.

CaloriesProteinCarbsFat
39824g19g24g

21. Fajita Pasta Bake

Fajita chicken in a cheesy pasta bake is the crossover we all needed.

Recipe here.

CaloriesProteinCarbsFat
52128g62g16g

22.

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.

CaloriesProteinCarbsFat
22721g5g14g

23.

A summery makeover of the classic chicken and rice meal prep with this traditional Spanish paella recipe.

Recipe here.

CaloriesProteinCarbsFat
40431g52g7g

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.

CaloriesProteinCarbsFat
62055g87g10g

Fish-based meal prep recipes:

25.

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.

CaloriesProteinCarbsFat
34238g33g7g

26.

This spicysalmon 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.

CaloriesProteinCarbsFat
45735g47g11g

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.

CaloriesProteinCarbsFat
55224g70g19g

28. High-Protein Kedgeree

This speedy haddock kedgeree makes a serious meal prep upgrade from plain chicken and broccoli.

Recipe here.

CaloriesProteinCarbsFat
41836g45g10g

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.

CaloriesProteinCarbsFat
48329g54g16g

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.

CaloriesProteinCarbsFat
57028g23g37g

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.

CaloriesProteinCarbsFat
41534g48g5g

32.

This protein-packed sweet potato hash is the perfect muscle-building breakfast.

Recipe here.

CaloriesProteinCarbsFat
43724g38g23g

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.

CaloriesProteinCarbsFat
37244g24g10g

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.

CaloriesProteinCarbsFat
42930g44g14g

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.

CaloriesProteinCarbsFat
48226g61g15g

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.

Recipe here.

CaloriesProteinCarbsFat
46732g37g20g

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.

CaloriesProteinCarbsFat
36114g38g15g

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.

CaloriesProteinCarbsFat
1918.5g14.3g9g

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.

CaloriesProteinCarbsFat
49829g65g11g

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.

CaloriesProteinCarbsFat
3798.1g55g12.5

41. Superfood Overnight Oats

Start your day right with this superfood overnight oats recipe – great for breakfast on the go.

Recipe here.

CaloriesProteinCarbsFat
37210g45g17g

42.

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.

CaloriesProteinCarbsFat
45426g27g31g

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.

CaloriesProteinCarbsFat
43912g35g15g

44.

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.

CaloriesProteinCarbsFat
46217g67g14g

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.

CaloriesProteinCarbsFat
48621g86g6g

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.

CaloriesProteinCarbsFat
21622g2g13g

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.

47 meal prep recipes for muscle building & fat loss | Myprotein (2024)

FAQs

What are the best foods for losing fat and gaining muscle? ›

Nutrition for Muscle Gain and Fat Loss
  • Poultry (chicken breast, chicken thighs, ground chicken, turkey, ground turkey)
  • Lean meats (sirloin, filet, shoulder, top round, 90% lean ground beef)
  • Fish and shellfish (salmon, tuna, mackerel)
  • Eggs and egg whites.
  • Nuts and seeds (walnuts, almonds, pumpkin seeds)
Mar 4, 2024

What is a good diet plan to lose weight and gain muscle? ›

Focus your diet on high protein foods and healthy, natural carbohydrates that will give you plenty of energy to train. And don't forget to eat plenty of low calorie green vegetables and leafy greens to keep your body healthy as you lose fat and gain muscle.

How to meal prep for the week to gain muscle? ›

Protein-wise, stick to lean options like chicken, fish, turkey, lean beef, eggs, tofu, and greek yoghurt. Keep carbs complex where possible, and don't forget healthy fats – olive oil, avocado and nuts will keep you fuller for longer.

How to lose fat and gain muscle macros? ›

A moderate deficit of 10-20% below maintenance calories is often recommended for sustainable and healthy fat loss. For muscle gain, a macro breakdown of 40-60% carbohydrates, 25-35% protein, and 15-25% fats is a common approach.

How to lose 20 pounds and gain muscle? ›

You can burn fat without loosing muscle by following these techniques:
  1. EAT ENOUGH PROTEIN.
  2. Maintain Strength Levels.
  3. Reduce Weight Training Volume and/or Frequency.
  4. Get Pre & Post Workout Nutrition Right.
  5. Don't Reduce Calories By TOO Much.
  6. Incorporate Calorie/Carb/Nutrient Cycling.
  7. Take Diet Breaks When Needed.
May 20, 2023

What foods should I avoid to build muscle? ›

What to Eat and Avoid If You're Trying to Build Muscle. Your diet can make or break your results at the gym. It's important to eat a wide variety of nutrient-rich foods across different food groups. Limit or avoid alcohol, foods with added sugars, and deep-fried foods.

How to reduce belly fat? ›

8 Ways to Lose Belly Fat and Live a Healthier Life
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

How many eggs a day to build muscle? ›

Eating 2-3 eggs per day can be a good source of protein to support muscle building, as eggs are rich in high-quality protein and essential amino acids.

How to turn fat into muscle? ›

There's no way to turn fat directly into muscle but there are ways to burn fat and boost muscle growth at the same time. Weight training, resistance exercises, and sticking to a long-term diet plan that includes increased protein intake will all help.

Is 3 Big meals A Day enough to Build muscle? ›

Even if there was a slight imbalance in energy intake though, this may mean it's not better for muscle growth to eat 3 meals a day, but this study is still strong evidence against the idea that you need to eat 4 or more meals a day for maximum growth.

What is the most important meal of the day to build muscle? ›

Never Skip Breakfast

It's the most important meal of the day for building and maintaining muscle, says Jose Antonio, Ph. D., CEO of the International Society of Sports Nutrition.

What is the 40 40 20 diet? ›

The '40:40:20' diet is renowned for being used by many of the most successful bodybuilders in history and helped popularised by Arnold Schwarzenegger. It is a macronutrient (macro) split/macro tracking diet with its total daily calorie content composing of 40% carbohydrate, 40% protein and 20% fat.

What is a 50/30/20 diet? ›

One approach to getting healthy is the so-called 50/30/20 diet. It's based on the idea that 50 percent of your daily calorie intake should come in the form of carbohydrates, 30 percent from protein and 20 percent from fat.

How much protein should I eat to gain muscle and lose fat? ›

Breaking it down based on weight, a person who weighs 150 pounds (68.2 kg) has a recommended protein intake of about 55 grams per day. If you're trying to build muscle, aim for 69-102 grams of protein per day. If you're trying to lose weight, shoot for 68-82 grams of protein per day.

What is the fastest way to lose fat and gain muscle? ›

To successfully change your body composition, you need:
  1. Cardiovascular exercise for fat loss.
  2. Resistance (weight) training to build muscle.
  3. Overall decrease in calorie consumption to lose fat.
  4. Increased protein intake to promote muscle formation.
Jan 4, 2023

Can I lose fat and gain muscle at the same time? ›

Gaining muscle while losing fat, also known as body recomposition, is possible,” says Chavez. Resistance training and protein intake are key to successful body recomposition, according to both Chavez and lafelice. Eating a maintenance number of calories or at a slight calorie deficit is also key, says Chavez.

What foods should I avoid to lose weight and gain muscle? ›

In fact, health experts suggest avoiding the following six foods if you're trying to increase your muscle mass.
  • Processed meats. ...
  • Trans fats. ...
  • Added sugars. ...
  • Alcohol. ...
  • Sauces, condiments, and dressings. ...
  • Low quality supplements. ...
  • Takeaway.
Feb 14, 2024

How to lose fat quickly? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

References

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