Looking to build muscle? Chances are, you’re also mindful of your food choices. To help you reach your fitness goals more easily, here are some of the tastiest meal prep ideas for muscle growth.
Packed with protein, loaded with nutrients, and bursting with flavor, these meals are exactly what bodybuilders need to fuel their week.
1. Teriyaki Chicken Meal Prep
Source: allnutritious.com
These containers are packed with everything you need to stay full and satisfied. With essential nutrients, protein, rich flavor, and a hint of sweetness, your taste buds will be delighted.
Enjoy chicken in savory teriyaki sauce with tender broccoli and fluffy rice for a complete lunch or dinner option. And the best part? It’s quick and easy to prepare!
Per Serving:
• Calories: 653
• Fats: 20g
• Protein: 51g
2. Honey Garlic Shrimp Meal Prep
Source: allnutritious.com
Succulent shrimp infused with garlic, paired with crisp vegetables and fluffy rice—what’s not to love?
Broccoli, carrots, snow peas, and corn are the recommended veggies, but feel free to use what you have on hand.
This dish comes together in just 30 minutes and is an absolute must-try.
Per Serving:
• Calories: 436
• Fats: 6.2g
• Protein: 26g
3. Healthy Orange Chicken
Source: allnutritious.com
If you’ve never tried chicken with oranges, you’re in for a treat! The tangy sweetness of the orange perfectly complements the tender, juicy chicken, creating a flavor combination that just works.
This recipe also includes broccoli and rice, making it a complete, balanced meal that’s perfect for packing into your lunchbox.
Per Serving:
• Calories: 662
• Fats: 15g
• Protein: 62g
4. Chicken Salad Meal Prep
Source: allnutritious.com
If you’re craving a lively and colorful chicken salad, this one hits the spot. It’s loaded with fresh lettuce, cherry tomatoes, cucumbers, avocados, and onions.
Tossed in a zesty mustard-dill dressing, it also features a generous mix of seeds that add a satisfying crunch to every bite.
Per Serving:
• Calories: 597
• Fats: 31g
• Protein: 55g
5. Savory Breakfast Bowl
Source: allnutritious.com
Even though it’s typically a breakfast bowl, the high protein, nutrient content, and calorie load make it an excellent choice for dinner as well.
Packed with spinach, sweet potatoes, peppers, and eggs, this dish is perfect for muscle gain. The parmesan sprinkled on top is the finishing touch that makes it irresistible.
Per Serving:
• Calories: 895
6. Salmon Meal Prep with Veggies
Source: allnutritious.com
Salmon is an excellent choice for meal prep. It’s packed with protein and incredibly simple to prepare. This salmon meal prep with veggies is bound to satisfy your palate, offering tender, flavorful salmon alongside roasted sweet potatoes.
You’ll bake the cauliflower, beets, and sweet potatoes all at once, so be sure to dice the sweet potatoes and beets into small cubes for even cooking.
Per Serving:
- Calories: 806
7. Protein Snack Pack
Source: theforkedspoon.com
As a bodybuilder, your focus is on consuming plenty of protein, and that’s where the Protein Snack Pack becomes your go-to option. It’s loaded with high-protein foods that need minimal preparation.
In this pack, you’ll find options like nuts, cheddar cheese, deli meats, hummus, and hard-boiled eggs – all designed to give you a quick protein boost without the hassle of cooking.
Per Serving:
- Calories: 589
8. Salsa Shredded Chicken Meal Prep
Source: allnutritious.com
Salsa Shredded Chicken Meal Prep adds a flavorful twist to plain chicken breasts. The secret lies in cooking them with a blend of salsa, paprika, and chili powder for extra zest.
Rather than pairing this with regular rice, you’ll use cauliflower rice instead. This food processor can easily handle large batches of cauliflower, making it a breeze to prepare.
Per Serving:
- Calories: 554
9. Buffalo Chicken Meal Prep
Source: hauteandhealthyliving.com
If you’re ready to embrace the heat, this Buffalo Chicken Meal Prep is for you! Packed with bold flavors, it combines the kick of Frank’s Buffalo sauce with a hint of sweetness from honey.
To ensure the chicken stays tender and juicy, you’ll be using a slow cooker. So, make sure it’s ready to go!
Per Serving:
- Calories: 411
10. Stir-Fried Pork Meal Prep
Source: allnutritious.com
This delicious Stir-Fried Pork Meal Prep bursts with vibrant Asian flavors. It features succulent pork tenderloin, crisp green beans, and sweet snow peas.
For the best results, use a large wok to ensure even distribution of your vegetables, allowing them to achieve the perfect crispiness.
A 16-inch wok should be more than adequate to accommodate all your ingredients.
Per Serving:
- Calories: 409
11. Air Fryer Tilapia
Source: aubreyskitchen.com
Tilapia offers a great source of lean protein and is packed with potassium, which can help alleviate soreness after exercise.
This Air Fryer Tilapia is perfect for that purpose. It’s tender, flaky, and requires only a small amount of oil thanks to the Air Fryer. This means it’s a healthier choice as well.
Per Serving:
- Calories: 19
12. Healthy Egg Salad Bowls
Source: allnutritious.com
Instead of using bread, you’re pairing the egg salad with a variety of vegetables, such as cherry tomatoes, red onions, and avocados. This adds a wealth of nutrients while still keeping the flavor delicious.
For a healthier twist on the egg salad, you’re opting for non-fat Greek yogurt in place of mayonnaise. This not only reduces the fat content but also provides an additional protein boost.
Per Serving:
- Calories: 469
13. Deconstructed Stuffed Peppers
Source: saltandbaker.com
Craving the delicious flavors of stuffed peppers but not up for all the prep? Give Deconstructed Stuffed Peppers a try.
These offer a simpler, healthier twist on the classic recipe. Instead of ground beef, you’ll use lean ground turkey. Plus, with the addition of salsa, cumin, chili powder, and garlic cloves, you’ll still get all the savory goodness you love.
Per Serving:
- Calories: 361
14. Baked Herb Chicken Breasts with Couscous
Source: allnutritious.com
These chicken breasts are far from ordinary! They’re seasoned with a vibrant mix of herbs and spices for an extra kick.
Accompanied by couscous infused with vegetable broth, plus zucchini and bell peppers, you’ll enjoy a delightful Mediterranean flavor combination. Delicious!
And the best part? This meal delivers an impressive 61 grams of protein.
Per Serving:
- Calories: 633
15. Mexican Chicken Avocado Salad
Source: watchwhatueat.com
Craving a Mexican-inspired take on your classic chicken salad? This dish features succulent, tender chicken breasts seasoned with a blend of chipotle chili powder, smoked paprika, and cumin.
The chicken rests atop a fresh mix of lettuce, cherry tomatoes, avocados, corn, and cucumbers.
Per Serving:
- Calories: 464
16. One-Pan Chicken Legs
Source: allnutritious.com
These one-pan chicken legs are infused with a cozy blend of cinnamon, coriander, and turmeric, bringing a delightful warmth to each bite. The black pepper and red pepper flakes add a touch of spiciness to the mix.
Alongside the chicken, you’ll cook chickpeas, cranberries, onions, and quinoa, creating a well-rounded and satisfying dish all in one pan.
Per Serving:
- Calories: 932
17. Lemon Chicken Soup with Orzo
Source: watchwhatueat.com
There’s nothing quite like returning home to a steaming bowl of soup. This Lemon Chicken Soup with Orzo is exactly what the chef, ahem, prescribed.
Filled with succulent chicken, Italian herbs, and orzo, it certainly exudes an Italian flair.
Per Serving:
- Calories: 316
18. Low Carb Mexican Meal Prep
Source: allnutritious.com
Craving Mexican cuisine but looking to skip the carbs? You’ll definitely want to check out my Low Carb Mexican Meal Prep.
Instead of traditional rice, we’re using cauliflower rice, and incorporating low-carb veggies like avocados and arugula. Plus, aside from the health benefits, this Low Carb Mexican Meal Prep is simply delicious.
Per Serving:
- Calories: 406
19. Turkey Kebabs
Source: hungryhealthyhappy.com
Turkey breast is a fantastic source of protein for bodybuilders. These turkey kebabs won’t lack flavor thanks to a marinade made with olive oil, lemon juice, and parsley.
Plus, with the addition of spices like paprika, turmeric, and cumin, you’ll enjoy a burst of Mediterranean taste.
Per Serving:
- Calories: 158
20. Chicken with Broccoli, Beets, and Farro Salad Meal Prep
Source: allnutritious.com
Looking for a taste of the Mediterranean? This dish is sure to satisfy your cravings.
The chicken boasts a crispy golden-brown exterior while remaining tender and juicy inside. It’s accompanied by a delightful mix of sweet red onions, red beets, oranges, broccoli, and farro.
Farro not only brings a nutty flavor to the dish but also packs a nutritional punch, being an excellent source of protein.
Per Serving:
- Calories: 715
21. Broiled Beef Shish Kebabs
Source: bonappeteach.com
This dish delivers tender, juicy meat without the need for a grill. Simply use high-quality beef cuts and the right level of heat.
Enhance the flavor and moisture with a delicious marinade, and if you prefer a bit of spice, toss in some Aleppo pepper!
Per Serving:
- Calories: 938
22. Healthy Chicken Burrito Bowls
Source: allnutritious.com
These nutritious chicken burrito bowls are packed with tender shredded chicken, zesty rice, beans, corn, arugula, and grape tomatoes.
Not only are they rich in protein, but they’re also a great source of fiber.
In fact, one bowl delivers nearly 40% of your daily fiber requirements, so both your taste buds and digestive system will appreciate it.
Per Serving:
- Calories: 520
23. Lamb Shish Kebab
Source: hungryhealthyhappy.com
Craving something special? Try our Lamb Shish Kebab.
The lamb is so tender it practically melts in your mouth. Marinated in a blend of olive oil, yogurt, garlic, and a mix of spices including cumin, coriander, cayenne pepper, and paprika, it’s bursting with flavor.
Each bite is irresistibly delicious, and with only 15 minutes needed on the grill, you’ll be enjoying this treat in no time.
Per Serving:
- Calories: 617
24. Sheet Pan Chicken Thighs
Source: allnutritious.com
This vibrant Sheet Pan meal is packed with a variety of colorful and fresh vegetables. It features Brussels sprouts, carrots, red onions, and both red and yellow bell peppers.
As they cook, these veggies absorb some of the delicious drippings from the skin-on chicken thighs, enhancing their flavor.
Per Serving:
- Calories: 478
25. Chicken Un-fried Rice
Source: theroastedroot.net
Craving fried rice but don’t want the mess? Try this Chicken Un-Fried Rice instead!
This simple, one-pot dish is made using a large, thick-bottomed pot. Begin by sautéing bell peppers, carrots, garlic, and onion in the pot. Next, stir in soaked brown rice and chicken broth to enhance the flavor.
Per Serving:
- Calories: 634
26. Sheet Pan Chicken with Sweet Potatoes
Source: allnutritious.com
On the sheet pan, you’ll find tender chicken paired with a colorful assortment of vegetables and fruits. This mix features sweet potatoes, Brussels sprouts, red onions, and apples.
The result is a delightful burst of sweetness, even from the Brussels sprouts, thanks to the caramelization of the veggies. A hint of cinnamon brings a comforting warmth to the dish.
Per Serving:
- Calories: 471
27. Creamy Chicken Noodle Casserole
Source: theroastedroot.net
Craving comfort food that fits perfectly into your training routine? Try this Creamy Chicken Noodle Casserole.
This dish features noodles enveloped in a decadent, creamy sauce, complemented by mushrooms, carrots, peas, and celery.
Instead of traditional noodles, we’re using brown rice noodles. Not only are they gluten-free, but they’re also packed with manganese.
Per Serving:
- Calories: 482
28. Greek Sheet Pan Chicken Dinner
Source: allnutritious.com
Are you in the mood for some delightful Greek tastes? This Greek Sheet Pan Chicken Dinner is packed with them.
It features zucchini, red onions, and a mix of red, green, and yellow peppers. And don’t overlook the creamy feta cheese.
The chicken and vegetables are coated in olive oil, lemon juice, oregano, and parsley, adding even more Greek flavor.
Per Serving:
- Calories: 248
29. High Protein Veggie Egg Cups
Source: healthyseasonalrecipes.com
Prep these high-protein veggie egg cups in advance, and you’ll find your mornings much easier. Just grab one or two, toss them in your lunch bag, and you’re good to go.
These egg cups aren’t just convenient—they’re also tasty and packed with nutrition. Featuring cheddar cheese, Dijon mustard, eggs, smoked paprika, and veggies, they deliver a delicious, wholesome meal.
Per Serving:
- Calories: 224
30. Sheet Pan Pork Chops
Source: allnutritious.com
Succulent pork chops, tender and falling off the bone, are nestled among vibrant asparagus and bell peppers. It’s a treat both for your eyes and your taste buds.
Plus, it’s remarkably simple to make. Just coat your pork chops with a blend of olive oil, honey, and spices.
Arrange your vegetables and pork chops on a baking sheet, and let the oven do the work.
Per Serving:
- Calories: 390
31. Spinach Egg Bake
Source: healthyseasonalrecipes.com
Looking for a low-carb breakfast idea? Try this Spinach Egg Bake—it’s an excellent choice with only 3 grams of net carbs. Beyond its nutritional benefits, it’s also delicious!
The blend of cheddar cheese, garlic, Dijon mustard, and smoked paprika creates a creamy and savory flavor profile, while the spinach keeps it fresh.
Per Serving:
- Calories: 245
32. Pan-Seared Chicken Breast
Source: healthyrecipes101.com
Craving a fine-dining experience at home? Try making this pan-seared chicken breast. It’s not only visually appealing but also deliciously satisfying.
The tender chicken breasts are expertly seared and paired with asparagus and cremini mushrooms, all finished with a sprinkle of shaved Parmesan cheese.
For an extra touch of comfort, serve it with a side of creamy mashed potatoes.
Per Serving:
- Calories: 478
33. Marinated Air Fryer Chicken
Source: summeryule.com
This air fryer chicken turns out incredibly juicy and flavorful thanks to a marinade of olive oil, orange juice and zest, lemon juice and zest, lime juice, cumin, and garlic.
After marinating, simply place the chicken in the air fryer and cook until it achieves a golden-brown perfection.
Per Serving:
- Calories: 204
34. Tuna Pasta Salad
Source: inthekitch.net
This Tuna Pasta Salad is both colorful and delicious. The tri-color spiral pasta, along with red onions, celery, and red and yellow bell peppers, brings a burst of color.
The creamy mayo pairs beautifully with the crunchy vegetables, while the quail eggs and tuna ensure that the salad is wonderfully satisfying.
Per Serving:
- Calories: 462
35. Salmon Croquette
Source: healthyrecipes101.com
These salmon croquettes boast a golden exterior with attractive grill marks, while the inside is juicy and packed with flavor.
This deliciousness comes from the blend of seven distinct spices and herbs used for seasoning.
They’re served alongside a fresh, crispy salad topped with cashews. For a bodybuilder, this meal is the epitome of excellence.
Per Serving:
- Calories: 453
36. Air Fryer Cod
Source: summeryule.com
This air fryer cod is perfect for those hectic evenings!
In just 20 minutes, you’ll have flaky, succulent cod that’s ready to enjoy. Serve it with a fresh strawberry kiwi salsa; the sweet and tangy flavors perfectly balance the mild cod.
Plus, a touch of jalapenos brings a hint of heat to the dish.
Per Serving:
- Calories: 160
37. Banana Pecan Protein Muffins
Source: wholesomemadeeasy.com
As a bodybuilder, optimizing your meals, including snacks, is key. These Banana Pecan Protein Muffins let you indulge in a tasty treat while staying on track with your goals.
They’re delightfully moist and packed with rich banana flavor, and the pecans add a satisfying crunch—once you start, you’ll find it hard to stop at just one.
Per Serving:
- Calories: 174
38. Protein Waffles
Source: ifoodreal.com
These protein waffles are bound to hit the spot. Light and airy, they’re packed with nutritious ingredients like eggs, Greek yogurt, almond milk, oat flour, and vegan vanilla protein powder.
They’re perfect for those days when you want to indulge without feeling like you’re straying from your goals.
Add a drizzle of maple syrup and a handful of berries for a touch of sweetness.
Per Serving:
- Calories: 218
39. Overnight Oats with Protein Powder
Source: theconsciousplantkitchen.com
Looking to gain muscle while following a vegan diet? These Overnight Oats with Protein Powder are perfect for you.
They’re incredibly simple to prepare. Just combine rolled oats, chia seeds, cinnamon, and vegan vanilla protein powder in a bowl.
Stir in almond milk, maple syrup, and vanilla extract. Then, cover and let it chill in the refrigerator overnight.
Per Serving:
- Calories: 253
40. Chicken Potato Salad Meal Prep
Source: theforkedspoon.com
Did someone mention Chicken Potato Salad Meal Prep?
This Chicken Potato Salad is loaded with everything you need. It’s brimming with green onions, succulent chicken, zesty jalapenos, crunchy bell peppers, hearty red potatoes, refreshing celery, and juicy red grapes.
Pair it with some greens, fruit, and hard-boiled eggs for a complete meal. Enjoy!
Per Serving:
- Calories: 300
41. Low Carb Greek Chicken Meal Prep
Source: wholesomeyum.com
Craving a flavor of Greece? Try this Low Carb Greek Chicken Meal Prep!
Featuring Greek-seasoned chicken alongside zucchini, grape tomatoes, and onions, all finished with a balsamic vinegar drizzle.
For an extra touch, sprinkle feta cheese on top. This dish is satisfying on its own, but you can also pair it with cauliflower rice for a complete meal.
Per Serving:
- Calories: 287
Source: https://allnutritious.com/meal-prep-for-muscle-gain/
