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

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.


2. Simple High-Protein Lasagne

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

Recipe here.


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.


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.


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.


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.


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.


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.


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.


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.



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

Recipe here.


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.


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.


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.



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.


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.


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.


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.


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.


20. Peanut Butter Chicken Curry

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

Recipe here.


21. Fajita Pasta Bake

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

Recipe here.



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.



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

Recipe here.


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.


Fish-based meal prep recipes:


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.



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.


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.


28. High-Protein Kedgeree

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

Recipe here.


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.


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.


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.



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

Recipe here.


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.


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.


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.


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.


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.


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.


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.


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.


41. Superfood Overnight Oats

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

Recipe here.



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.


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.



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.


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.


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.


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)


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 many meals a day to gain muscle and lose fat? ›

Eat frequently, every 3-4 hours, and aim for 6 small meals during the day. Try not to lump your calories into 3 big meals, as it will make you feel sluggish. Eat a minimum of 20-30 grams of protein at each meal.

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

breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day? Absolutely...and I'll tell you how. It's all about meal timing and quantity.

How to lose 20 pounds and gain muscle? ›

“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 is the secret to building muscle and losing fat? ›

As we've already established, you need to be burning calories to lose fat. Luckily, strength training does both of those things. Yes, cardio may burn more calories, but too much can jeopardize your gains. For longevity, focus on strength training with smaller bits of low intensity cardio to achieve muscle building.

What foods to avoid for muscle gain? ›

Unfortunately, desserts, candy, donuts, and many highly processed and packaged foods are not going to optimally fuel your energy towards muscle building. These can be avoided when focusing on muscle building. Alcohol has been shown to slow recovery because it can impair and not enhance your physical performance.

How do you turn belly fat into muscle? ›

Regular exercise helps you lose belly fat and gain muscle

Examples of aerobic activity include stationary bicycling, jogging, brisk walking, lap swimming, cross-country skiing, and rowing. To decrease belly fat and improve your health, get your heart rate up consistently every day!

How do I bulk and keep my stomach flat? ›

Perform Core Exercises

Core exercises help keep your waist toned and tight when you are bulking up. Perform abdominal strength exercises like Russian twists, leg raises, planks, bicycle crunches, knee raises, and situps in your routine workout to make your waist smaller.

What are the best snacks for muscle gain? ›

High-protein snacks you could eat on the go include nuts, protein bars, roasted chickpeas, hard-boiled eggs, pumpkin seeds, and low-sodium jerky. Quick-and-easy high-protein snack options include canned fish, overnight oats with berries, wholegrain crackers with cheese, edamame, whey protein shake, and protein balls.

Is it better to eat 3 big meals or 6 small meals to build muscle? ›

Published science just does not support such a claim. One can only store so much mass of amino acids and so much glucose. Muscle growth requires both. Regardless of how much one eats in a single meal, one wastes some excess.

Will I get fat if I eat more to build muscle? ›

Eat small serves of protein foods before and after each resistance training session to help promote muscle growth. Accept that an increase in food intake may cause bloating or gas. Be prepared to gain some fat as well. It isn't possible to increase muscle mass without also increasing body fat.

Why do bodybuilders eat small meals? ›

Gym-goers and bodybuilders often contend that eating smaller meals every 2 to 3 hours through the day is optimal for "stoking the metabolism," stabilizing blood sugar levels, and stimulating muscle protein synthesis.

How many calories do I need a day to build muscle? ›

Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal).

Why do bodybuilders eat every 2 hours? ›

Most bodybuilders eat 6 to 8 meals per day usually every 2 to 2 and a half hours apart. This gives them proper nutrition and regulates their bodies. Most bodybuilders eat as much as 2000 to 6000 calories a day depending on your body type and genetics.

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

2. What should not be eaten when losing weight?
  • 2.1 Sugary drinks. Many drinks such as soda, sports drinks, juices, etc. ...
  • 2.2 Baked goods. ...
  • 2.3 French fries. ...
  • 2.4 Burgers. ...
  • 2.5 Bread from refined flour. ...
  • 2.6 White rice. ...
  • 2.7 Dried food bar. ...
  • 2.8 Sugar-added dried fruit.

What foods build muscle fast? ›

Incorporating these nutrient-dense or protein-packed foods in your diet will help you build strong, lean muscles.
  • Beef. ...
  • Salmon & Tuna. ...
  • Eggs. ...
  • Greek Yogurt & Cheese. ...
  • Shrimp. ...
  • Leafy Greens. ...
  • Avocados. ...
  • Nuts & Peanut Butter.
Jan 14, 2019

How can I 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.

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