Skip to Content

41 Meal Prep for Muscle Gain Ideas

When you’re trying to build more muscle, it’s important to have high protein meals throughout the week. These Meal Prep Ideas for Muscle Gain will keep you full and satisfied.

As a bodybuilder, you need to exercise right – and eat right. But after a long workout, you just want to hit the drive-through.

The last thing you want to do is cook your meals from scratch.

That’s where meal prepping comes to the rescue. By having your meals prepped, you’re less likely to hit Taco Bell’s.

Meal prepping also prevents boredom. After all, who wants to eat broccoli and chicken every…single…meal?

So today, I’m sharing 41 Bodybuilding Meal Prep Ideas. They taste delicious and will make your life so much easier.

I’m also sharing the macros so you can track your macros.
meal prep for muscles

1. Salmon Meal Prep with Veggies

Salmon Meal Prep with Veggies

Source: allnutritious.com

Salmon is perfect for meal prep. Not only is it high in protein, but it’s also easy to cook.

My Salmon Meal Prep with Veggies is sure to delight your taste buds. You’ve got flaky, juicy salmon and sweet potatoes.

And the beets and caramelized cauliflower add extra sweetness.

You’ll be baking your cauliflower, beets, and sweet potatoes together. So make sure you cut your sweet potatoes and beets into small cubes.

Or else your veggies won’t get done at the same time.

Per Serving:

  • Calories: 806
  • Fats: 45g
  • Protein: 54g
  • Carbs: 53g
  • Fiber: 13g
  • Sugar: 16g

Recipe

2. Protein Snack Pack

Protein Snack Pack

Source: theforkedspoon.com

You want to eat protein, protein, and more protein as a bodybuilder. But high protein foods can take time to cook.

And sometimes you don’t have all the time in the world to cook. That’s where this Protein Snack Pack comes in handy.

It’s packed with protein-rich foods that require little or no time to cook. These include nuts, cheddar cheese, deli meat, hummus, and hard-boiled eggs.

So it’s pretty much hands-free. To make it even easier, skip making your eggs on the stove.

And we can’t forget those veggies. This Snack Pack contains cherry tomatoes, sugar snap peas, and cucumber slices.

With minimal slicing and cooking, you’ll be in and out of the kitchen in no time at all.

Per Serving:

  • Calories: 589
  • Fats: 40g
  • Protein: 34g
  • Carbs: 20g
  • Fiber: 8g
  • Sugar: 5g

Recipe

3. Salsa Shredded Chicken Meal Prep

Salsa Shredded Chicken Meal Prep

Source: allnutritious.com

Broiled chicken breasts are good and all. But after a while, they can get pretty dull.

My Salsa Shredded Chicken Meal Prep really jazz up those chicken breasts. That’s because you’re cooking the chicken breasts with salsa, paprika, and chili powder.

So you’re getting lots of Mexican flavors. But it doesn’t end there.

The red, yellow, and green bell peppers add more Mexican flavors. And instead of serving this with rice, you’re adding cauliflower rice.

This balances out the carbs and adds extra nutrition.

Or you can spend a bit of time making your own cauliflower rice. Put some cut-up cauliflower into a food processor.

Then you’ll want to process until “rice” forms. This food processor can handle tons of cauliflower.

Per Serving:

  • Calories: 554
  • Fats: 16g
  • Protein: 62g
  • Carbs: 46g
  • Fiber: 14g
  • Sugar: 21g

Recipe

4. Buffalo Chicken Meal Prep

Buffalo Chicken Meal Prep

Source: hauteandhealthyliving.com

Not afraid of the heat? Then you’ll love this Buffalo Chicken Meal Prep.

It’s full of flavor. You’re getting the heat from the Frank’s Buffalo sauce and sweetness from the honey.

The chicken broth adds savory, and the cumin and chili powder add some warmth. Your muscles and tastebuds will thank you.

To get the chicken extra-juicy, you’ll be cooking your chicken in a slow cooker. So make sure you have one handy.

To round out this meal, you’ll be adding brown rice and cauliflower.

Per Serving:

  • Calories: 411
  • Fats: 16g
  • Protein: 30g
  • Carbs: 39g
  • Fiber: 5g
  • Sugar: 13g

Recipe

5. Stir-Fried Pork Meal Prep

Stir-Fried Pork Meal Prep

Source: allnutritious.com

Chicken breasts are a bodybuilder’s best friend. They’re a great source of lean protein.

But they can get boring – fast. So, it’s nice to change up your protein with, say, pork.

My Stir-Fried Pork Meal Prep is full of yummy Asian flavors. There’s tender pork tenderloin, green beans, and snow peas.

And they’re coated in a simple soy-based sauce.

To make this meal, you’ll want to use a large wok. That way, your veggies are distributed evenly, so they crisp up.

The last thing you want is soggy veggies. This 16-inch wok should be able to handle everything.

You’ll also want to stir your ingredients often. That’s so your food cooks evenly.

Per Serving:

  • Calories: 409
  • Fats: 19g
  • Protein: 32g
  • Carbs: 29g
  • Fiber: 6.8g
  • Sugar: 8g

Recipe

6. Air Fryer Tilapia

Air Fryer Tilapia

Source: aubreyskitchen.com

Another way to change up your protein is to have some seafood. Like chicken breasts, Tilapia is a good source of lean protein.

Tilapia is also rich in potassium, which may reduce soreness after workouts. So, eat up that Tilapia.

And this Air Fryer Tilapia helps you do just that. It’s tender, flaky, and cooked with minimal oil.

That’s because you’re using an Air Fryer. So it’s healthier too.

To make the Tilapia, coat your Tilapia with a bit of oil. Then add your seasonings.

Place your Tilapia in your Air Fryer. Cook for about ten minutes, flipping halfway through.

Per Serving:

  • Calories: 19
  • Fats: 2g
  • Protein: 1g
  • Carbs: 0g
  • Fiber: 0g
  • Sugar: 0g

Recipe

7. Healthy Egg Salad Bowls

Healthy Egg Salad Bowls

Source: allnutritious.com

Looking for a healthy alternative to traditional Egg Salad Sandwiches? Try my Healthy Egg Salad Bowls.

Instead of bread, you’re serving the Egg Salad with veggies. These veggies include cherry tomatoes, red onions, and avocados.

So you’re getting lots of nutrients – without sacrificing taste.

To make the Egg Salad healthier, you’re using non-fat Greek yogurt instead of mayonnaise. So you get an extra boost of protein with much less fat.

You’re also adding Dijon mustard for a pleasant heat. With Egg Salad Bowls like this, you definitely won’t miss traditional Egg Salad Sandwiches.

Per Serving:

  • Calories: 469
  • Fats: 31g
  • Protein: 27g
  • Carbs: 23g
  • Fiber: 10g
  • Sugar: 9.5g

Recipe

8. Deconstructed Stuffed Peppers

Deconstructed Stuffed Peppers

Source: saltandbaker.com

Want to enjoy Stuffed Peppers – without all the work? Try these Deconstructed Stuffed Peppers.

They’re a healthier, easier alternative to traditional stuffed peppers. For starters, you’re using lean ground turkey instead of ground beef.

So you’re cutting down on the fat. But don’t worry about the ground turkey being bland.

That’s because you’re adding salsa, cumin, chili powder, and garlic cloves. So you’re getting yummy Mexican Flava!

You’re also adding cheese, avocados, and sour cream for even more deliciousness.

Per Serving:

  • Calories: 361
  • Fats: 3g
  • Protein: 20g
  • Carbs: 63g
  • Fiber: 4g
  • Sugar: 4g

Recipe

9. Baked Herb Chicken Breasts with Couscous

Baked Herb Chicken Breasts with Couscous

Source: allnutritious.com

You’re probably filling up on chicken breasts. But let’s face it: chicken breasts can be so bland.

There’s nothing bland about these ones. That’s because you’re coating your chicken breast with herbs and spices.

These include dried basil, oregano, garlic powder, and pepper. So your chicken breasts are super tasty.

You’re serving them up with vegetable-broth-infused couscous, zucchini, and bell peppers. So you have a medley of Mediterranean flavors. Yum!

What’s more, this meal is packed with a whopping 61 grams of protein. So it’s definitely bodybuilder approved.

Per Serving:

  • Calories: 633
  • Fats: 17g
  • Protein: 61g
  • Carbs: 56g
  • Fiber: 7.5g
  • Sugar: 9.7g

Recipe

10. Mexican Chicken Avocado Salad

Mexican Chicken Avocado Salad

Source: watchwhatueat.com

Looking for a Mexican twist on your traditional Chicken Salad? This dish has it in spades.

On the menu are juicy, tender chicken breasts. And they’re seasoned with chipotle chili powder, smoked paprika, and cumin powder.

So, they’re smoky and warm.

The chicken is nestled on a bed of lettuce, cherry tomatoes, avocadoes, corn, and cucumbers. This Salad is definitely good eatin’

To sear your chicken, it’s best to use a good cast-iron skillet.

Per Serving:

  • Calories: 464
  • Fats: 28.8g
  • Protein: 29.6g
  • Carbs: 27.5g
  • Fiber: 9.1g
  • Sugar: 6.2g

Recipe

11. One-Pan Chicken Legs

One-Pan Chicken Legs

Source: allnutritious.com

Are you more of a chicken leg-lover? Then you’ll love these One-Pan Chicken Legs.

They’re bursting with warmth from the cinnamon, coriander, and turmeric. And there’s a bit of spiciness from the black peppers and red pepper flakes.

You’re also cooking your chicken with chickpeas, cranberries, onions, and quinoa. So, it’s a balanced one-pan dish.

Besides adding texture, quinoa is also a great source of plant-based protein. In fact, it is one of the few plant-based proteins that are complete.

So it contains all the amino acids that your muscles need.

Per Serving:

  • Calories: 932
  • Fats: 46g
  • Protein: 54g
  • Carbs: 79g
  • Fiber: 14g
  • Sugar: 19g

Recipe

12. Lemon Chicken Soup with Orzo

Lemon Chicken Soup with Orzo

Source: watchwhatueat.com

It can be more challenging fitting in those workouts when it’s winter. Driving on icy roads to get to the gym is no fun.

So, it’s nice to come home to a piping hot bowl of soup. This Lemon Chicken Soup with Orzo is definitely what the doctor, ahem chef, ordered.

It’s packed with tender pieces of chicken, Italian seasonings, and orzo. So it definitely has an Italian vibe.

And there are carrots, bell peppers, and celery for extra nutrition and freshness. You’ll definitely look forward to this Chicken Soup.

Per Serving:

  • Calories: 316
  • Fats: 7g
  • Protein: 19.9g
  • Carbs: 48g
  • Fiber: 3.5g
  • Sugar: 6.2g

Recipe

13. Low Carb Mexican Meal Prep

Low Carb Mexican Meal Prep

Source: allnutritious.com

Are you craving Mexican food – without the carbs? Then you’ll definitely want to try my Low Carb Mexican Meal Prep.

One serving contains only 9 grams of net carbs. But how is that possible?

For starters, you’re not using rice. You’re using cauliflower rice instead.

And you’re using low-carb veggies like avocados and arugula.

But nutrition aside, this Low Carb Mexican Meal Prep is quite yummy. That’s because it’s packed with spices – eight to be exact.

Per Serving:

  • Calories: 406
  • Fats: 17g
  • Protein: 48g
  • Carbs: 17g
  • Fiber: 8g
  • Sugar: 6.2g

Recipe

14. Turkey Kebabs

Turkey Kebabs

Source: hungryhealthyhappy.com

Turkey breast is another excellent protein for bodybuilders. Like chicken breast, it’s low in fat.

In fact, it actually contains less fat – and more protein than chicken. Yay!

But less fat usually means less flavor.

You won’t have to worry about these Turkey Kebabs being tasteless. That’s because you’re marinating your turkey breast in olive oil, lemon juice, and parsley.

You’re also adding spices like paprika, turmeric, and cumin. So you get lots of Mediterranean flavors.

Per Serving:

  • Calories: 158
  • Fats: 8g
  • Protein: 22g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

15. Chicken with Broccoli, Beets, and Farro Salad Meal Prep

Chicken with Broccoli, Beets, and Farro Salad Meal Prep

Source: allnutritious.com

Are you craving more Mediterranean flavors? Then you’ll love this dish.

The chicken is golden brown on the outside and juicy on the inside. And it’s surrounded by sweet red onions, red beets, oranges, broccoli, and farro.

So it’s a nice balance of sweet and savory.

Besides adding nuttiness, farro is quite nutritious. It’s a great source of protein.

It also contains magnesium which helps your muscles recover. Besides adding farro to your salads, you can use it to make breakfast bowls.

Per Serving:

  • Calories: 715
  • Fats: 27g
  • Protein: 55g
  • Carbs: 67g
  • Fiber: 12g
  • Sugar: 17g

Recipe

16. Broiled Beef Shish Kebabs

Broiled Beef Shish Kebabs

Source: bonappeteach.com

Want to make Shish Kebabs but don’t have a grill handy? That’s okay.

With this dish, you get grill-worthy juicy meat – no grill required.

All you need are choice cuts of beef and the right amount of heat. You’ll also want a good marinade for extra flavor and juiciness.

Start by trimming your beef and cutting it into 2-inch cubes. Then place your beef in a marinade of red wine, onions, spices, and onions.

Like it spicy? Add some Aleppo Pepper!

Once your beef is done marinating, place it on a foil-lined baking sheet. Then let it broil for about 4 minutes on each side.

Per Serving:

  • Calories: 938
  • Fats: 49g
  • Protein: 92g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

17. Healthy Chicken Burrito Bowls

Healthy Chicken Burrito Bowls

Source: allnutritious.com

Craving Chipotles? Make my Healthy Chicken Burrito Bowls instead.

They’re loaded with juicy shredded chicken, spicy rice, beans, corn, arugula, and grape tomatoes.

So you have all of the taste – minus the guilt. Besides being high in protein, they contain a ton of fiber.

In fact, one bowl provides almost 40% of your daily fiber needs. So your tastebuds and gut will thank you.

Per Serving:

  • Calories: 520
  • Fats: 13g
  • Protein: 37g
  • Carbs: 64g
  • Fiber: 9.5g
  • Sugar: 4.2g

Recipe

18. Lamb Shish Kebab

Lamb Shish Kebab

Source: hungryhealthyhappy.com

Feeling fancy? Have some Lamb Shish Kebab.

The lamb is melt-in-your-mouth tender. And it’s marinated in olive oil, yogurt, garlic cloves, and spices like cumin, coriander, cayenne pepper, and paprika.

These make the meat super flavorful. You’ll want to devour it all.

Good thing these kebabs take only 15 minutes on the grill.

Per Serving:

  • Calories: 617
  • Fats: 45g
  • Protein: 50g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 4g

Recipe

19. Sheet Pan Chicken Thighs

Sheet Pan Chicken Thighs

Source: allnutritious.com

Do you hate the big pile of dirty pots after meal prep? I do too.

That’s why I like sheet pan dishes like my Sheet Pan Chicken Thighs. Toss everything on a pan – and you’re all set.

And this Sheet Pan dish is brimming with color and freshness. That’s because you’re baking a ton of veggies.

These include Brussels Sprouts, carrots, red onions, red bell peppers, and yellow bell peppers. And they soak up some of the grease from the skin-on chicken thighs.

So your veggies are irresistible. Talking about the chicken thighs, the skin is crispy and golden.

And the meat is juicy and tasty. Winner, winner, chicken dinner.

Per Serving:

  • Calories: 478
  • Fats: 33g
  • Protein: 18g
  • Carbs: 31g
  • Fiber: 6.3g
  • Sugar: 17g

Recipe

20. Chicken Un-fried Rice

Chicken Un-fried Rice

Source: theroastedroot.net

Want the taste of fried rice – without all the splatter? Make this chicken Un-fried Rice.

It’s a one-pot meal using a large thick-bottomed pot. Genius, right?

Start by frying your bell peppers, carrots, garlic, and onion in the pot. Then add some soaked brown rice and chicken broth for extra flavor.

Let simmer for ten minutes. Then add your chicken pieces and peas.

Cook for about 35 minutes. Easy peasy.

Per Serving:

  • Calories: 634
  • Fats: 10g
  • Protein: 49g
  • Carbs: 83g
  • Fiber: 9g
  • Sugar: 7g

Recipe

21. Sheet Pan Chicken with Sweet Potatoes

Sheet Pan Chicken with Sweet Potatoes

Source: allnutritious.com

Here’s another easy chicken dish. After all, who doesn’t love easy?

On the menu, ahem sheet pan, are juicy chicken and a medley of produce. This includes sweet potatoes, Brussels Sprouts, red onions, and apples.

So you’re getting tons of sweetness, even from the Brussels Sprouts. That’s because the veggies are caramelized.

The touch of cinnamon adds a lovely warmth to this dish. You’ll feel so homey and comforted.

You will be doing a lot of chopping, so make sure you have a good vegetable knife.

Per Serving:

  • Calories: 471
  • Fats: 16g
  • Protein: 48g
  • Carbs: 37g
  • Fiber: 8.4g
  • Sugar: 16g

Recipe

22. Creamy Chicken Noodle Casserole

Creamy Chicken Noodle Casserole

Source: theroastedroot.net

Looking for comfort food that won’t derail your training regimen? This Creamy Chicken Noodle Casserole is it.

After all, there’s nothing more comforting than noodles, right? On the menu are noodles bathed in a creamy, rich sauce with mushrooms, carrots, peas, and celery.

And there’s no hint of dairy. That’s because you’re using coconut milk to make your sauce.

It also contains minerals like potassium and iron.

And instead of regular noodles, you’re using brown rice noodles. Besides being rich in manganese, these noodles are gluten-free.

Per Serving:

  • Calories: 482
  • Fats: 11g
  • Protein: 35g
  • Carbs: 56g
  • Fiber: 4g
  • Sugar: 4g

Recipe

23. Greek Sheet Pan Chicken Dinner

Greek Sheet Pan Chicken Dinner

Source: allnutritious.com

Craving some lovely Greek flavors? My Greek Sheet Pan Chicken Dinner is bursting with them.

There’s zucchini, red onions, red, green, and yellow peppers. And we can’t forget about the creamy feta cheese.

And the chicken and veggies are tossed in olive oil, lemon juice, oregano, and parsley for even more Greek flavors. Yum!

Per Serving:

  • Calories: 248
  • Fats: 12g
  • Protein: 29g
  • Carbs: 15g
  • Fiber: 3.4g
  • Sugar: 5.3g

Recipe

24. High Protein Veggie Egg Cups

High Protein Veggie Egg Cups

Source: healthyseasonalrecipes.com

Do you feel frazzled every weekday morning? Then you’ll want to prep these High Protein Veggie Egg Cups.

Having them prepped will make your mornings a breeze. All you have to do is pop one or two in your lunch bag and head right out the door.

And these Eggs Cups are pretty delicious, yet nutritious. That’s because these egg cups have cheddar cheese, Dijon mustard, eggs, smoked paprika, and veggies.

So they definitely fit into your macros.

Per Serving:

  • Calories: 224
  • Fats: 15g
  • Protein: 17g
  • Carbs: 5g
  • Fiber: 0g
  • Sugar: 0g

Recipe

25. Sheet Pan Pork Chops

Sheet Pan Pork Chops

Source: allnutritious.com

Life doesn’t just revolve around your bodybuilding. You probably have a partner and/or kids in your life.

And they don’t always want to eat “bodybuilding food.” These Sheet Pan Pork Chops are a dish your entire family will love.

Juicy, fall-off-the-bone pork chops are surrounded by asparagus, red, green, and yellow bell peppers. It’s a feast for your eyes and your tummy.

What’s more, it’s pretty easy to prepare. Toss your pork in a mixture of olive oil, honey, and spices.

Then toss your veggies in olive oil. Place your veggies and pork chops on a sheet pan.

Then let your oven bake away.

Per Serving:

  • Calories: 390
  • Fats: 28g
  • Protein: 22g
  • Carbs: 15g
  • Fiber: 4.3g
  • Sugar: 7.9g

Recipe

26. Rotisserie Chicken Salad

Rotisserie Chicken Salad

Source: tastygalaxy.com

Don’t have a ton of time to meal prep? That’s okay – this dish takes just 18 minutes to prep.

That’s because you’re using rotisserie chicken and cooked/canned chickpeas. So, most of the work is done for you.

Then you cut up your avocado, cucumbers, onion, and grape tomatoes. Toss everything in a bowl.

Then add olive oil, lemon juice, salt, and pepper. See – I told you that was easy.

Per Serving:

  • Calories: 305
  • Fats: 20g
  • Protein: 21g
  • Carbs: 14g
  • Fiber: 6g
  • Sugar: 4g

Recipe

27. Spinach Egg Bake

Spinach Egg Bake

Source: healthyseasonalrecipes.com

Do you need a low-carb breakfast idea? This Spinach Egg Bake is a great option.

It contains just 3 grams of net carbs. But nutrition aside, this Spinach Egg Bake is quite yummy.

The combination of cheddar cheese, garlic, Dijon mustard, and smoked paprika adds creaminess and savory.

And the spinach makes this Egg Bake fresh. You definitely won’t miss the carbs.

Per Serving:

  • Calories: 245
  • Fats: 17g
  • Protein: 19g
  • Carbs: 3g
  • Fiber: 0g
  • Sugar: 2g

Recipe

28. Pan-Seared Chicken Breast

Pan-Seared Chicken Breast

Source: healthyrecipes101.com

Do you feel like eating at a fine dining restaurant? Make this Pan-Seared Chicken Breast.

It looks and tastes terrific. There’s tender, pan-seared chicken breasts.

And they’re accompanied by asparagus and cremini mushrooms. All topped with shaved Parmesan cheese.

Can it get any better? Yes, it does.

One serving provides 142% of your daily Vitamin A needs. And it provides 22% of your daily iron needs.

So, it boosts your immune system and your energy levels.

Want to add more carbs to your dish? Add some creamy mashed potatoes.

Per Serving:

  • Calories: 478
  • Fats: 25g
  • Protein: 50g
  • Carbs: 14g
  • Fiber: 5g
  • Sugar: 6g

Recipe

29. Marinated Air Fryer Chicken

Marinated Air Fryer Chicken

Source: summeryule.com

Sometimes you don’t have time to prep a whole meal. In that case, it’s a good idea to prep some protein -like chicken.

That way, you can add your chicken to your meals. For instance, you can add some greens and make a salad.

The possibilities are endless. This Air Fryer Chicken is extra-juicy and flavorful.

That’s because you’re marinating the chicken in olive oil, orange juice and zest, lemon juice and zest, lime juice, cumin, and garlic.

This takes the chicken from bland to wow! Once your chicken is done marinating, just pop it in the air fryer until it’s nice and golden.

Then you’ve got your protein prepped for the week.

Per Serving:

  • Calories: 204
  • Fats: 4.5g
  • Protein: 38.8g
  • Carbs: 0g
  • Fiber: 0g
  • Sugar: 0g

Recipe

30. Tuna Pasta Salad

Tuna Pasta Salad

Source: inthekitch.net

Are you in the mood for some seafood? Then you’ll want to try this Tuna Pasta Salad.

It’s vibrant and tasty. The tri-color spiral pasta, red onions, celery, and red and yellow bell peppers add pops of color.

And the creamy mayo contrasts the crispy veggies perfectly. And the quail eggs and tuna make this Salad so filling.

Meanwhile, the crispy onions take this Salad over the top. You definitely won’t mind eating this Salad a couple times this week.

Per Serving:

  • Calories: 462
  • Fats: 24g
  • Protein: 29g
  • Carbs: 31g
  • Fiber: 2g
  • Sugar: 3g

Recipe

31. Salmon Croquette

Salmon Croquette

Source: healthyrecipes101.com

Eager for more seafood? Have some Salmon Croquettes.

They’re golden with nice grill marks on the outside. And they’re juicy and bursting with flavor on the inside.

That’s because you’re using seven different spices and herbs for seasoning. And they’re accompanied by a fresh, crispy salad topped with cashews.

Eating as a bodybuilder couldn’t get better.

Per Serving:

  • Calories: 453
  • Fats: 24g
  • Protein: 41g
  • Carbs: 15g
  • Fiber: 3g
  • Sugar: 5g

Recipe

32. Air Fryer Cod

Air Fryer Cod

Source: summeryule.com

Sometimes we plan to meal prep. And we know we need to defrost our frozen fish.

But we’re so busy that we forget to thaw it. This Air Fryer Cod is for times like this.

That’s because you’re air frying your frozen cod. And in just 20 minutes, your cod comes out flaky and succulent, ready to eat.

You’ll be pairing your cod with strawberry kiwi salsa. The fruity flavors really compliment the mildness of the cod.

And the jalapenos add some heat.

This Air Fryer Cod is perfect for summer – or, frankly, any season at all.

Per Serving:

  • Calories: 160
  • Fats: 6g
  • Protein: 27
  • Carbs: 0g
  • Fiber: 0g
  • Sugar: 0g

Recipe

33. Banana Pecan Protein Muffins

Banana Pecan Protein Muffins

Source: wholesomemadeeasy.com

As a bodybuilder, you want to optimize all your meals – including your snacks. And these Banana Pecan Protein Muffins allow you to eat your cake, ahem muffins and have them too.

They’re moist and bursting with banana flavors. And the pecans add a lovely crunch – bet you can’t have just one.

Good thing one muffin contains just 174 calories. It also has a ton of protein too.

That’s because you’re using protein-rich ingredients. These include ground flaxseeds and vanilla protein powder.

Besides being a nice snack, these muffins make a great breakfast. Serve with a warm beverage or a smoothie.

Per Serving:

  • Calories: 174
  • Fats: 12g
  • Protein: 8g
  • Carbs: 12g
  • Fiber: 3g
  • Sugar: 4g

Recipe

34. Protein Waffles

Protein Waffles

Source: ifoodreal.com

Sunday is the perfect day to sleep in – and take a day off from the gym. After all, those muscles need some downtime, too, right?

And when you do wake up, your tummy is probably growling. These Protein Waffles are sure to satisfy your stomach.

They’re fluffy and full of wholesome ingredients. These include eggs, Greek yogurt, almond milk, oat flour, and vegan vanilla protein powder.

So you don’t feel like you’re cheating on your off-day.

Top with some maple syrup and berries for some sweetness.

Per Serving:

  • Calories: 218
  • Fats: 7g
  • Protein: 21g
  • Carbs: 19g
  • Fiber: 2g
  • Sugar: 3g

Recipe

35. Air Fryer Chicken Drumsticks

Air Fryer Chicken Drumsticks

Source: wholesomemadeeasy.com

Do you feel like having KFC? Treat yourself to these Air Fryer Chicken Drumsticks instead.

They’re crispy golden on the outside and juicy on the inside – just the way you like them.

And the seasonings make these drumsticks nice and savory.

Best of all, these drumsticks aren’t drowning in grease. That’s because you’re using an Air Fryer.

Serve with your favorite dipping sauce.

Per Serving:

  • Calories: 290
  • Fats: 19g
  • Protein: 27g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g

Recipe

36. Overnight Oats with Protein Powder

Overnight Oats with Protein Powder

Source: theconsciousplantkitchen.com

Are you trying to build muscle on a vegan diet? These Overnight Oats with Protein Powder are for you.

They contain 18 grams of plant-based protein. That’s a ton of protein.

And they provide almost 25% of your daily fiber requirements.

What’s more, these Overnight Oats are super easy to make. Just mix rolled oats, chia seeds, cinnamon, and vegan vanilla protein powder in a bowl.

Add almond milk, maple syrup, and vanilla extract. Cover and refrigerate overnight.

Per Serving:

  • Calories: 253
  • Fats: 6g
  • Protein: 18g
  • Carbs: 32g
  • Fiber: 6g
  • Sugar: 8g

Recipe

37. Protein Pancakes

Protein Pancakes

Source: lowcarbyum.com

Want to enjoy pancakes – without all the carbs? Give these Protein Pancakes a try.

They contain just 2 grams of net carbs. But you would never guess it!

That’s because they’re golden and fluffy – just like “real” pancakes. And unlike real pancakes, they have a ton of protein.

In fact, they contain a whopping 32 grams of protein.

Per Serving:

  • Calories: 337
  • Fats: 21g
  • Protein: 32g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 2g

Recipe

38. Instant Pot Pinto Beans

Instant Pot Pinto Beans

Source: plantbasedonabudget.com

Are you worried you can’t build muscle on a vegan diet? Think again?

One serving of these Instant Pot Beans contains 21 grams of protein. That’s as much protein as 4 medium hard-boiled eggs.

They’re also rich in iron which can replenish your iron stores. So eat up those Pinto Beans.

You’ll just need Pinto Beans, water, and salt to make this dish. Add your ingredients to a 6-quart Instant Pot.

Then cook on high pressure for 25 minutes. Release the pressure and remove the lid.

Cook for about 30 more minutes on the saute mode.

Per Serving:

  • Calories: 342
  • Fats: 1g
  • Protein: 21g
  • Carbs: 62g
  • Fiber: 15g
  • Sugar: 3g

Recipe

39. Instant Pot Salmon

Instant Pot Salmon

Source: lowcarbyum.com

Time for some Instant Pot Salmon. Yes, you read that right – salmon made in your Instant Pot.

And it actually works. The salmon comes out flaky and fork-tender – Who would have thought?

The butter and lemon slices take the salmon to the next level. Serve with some steamed broccoli.

Per Serving:

  • Calories: 315
  • Fats: 18g
  • Protein: 34g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

40. Chicken Potato Salad Meal Prep

Chicken Potato Salad Meal Prep

Source: theforkedspoon.com

Did someone say Chicken Potato Salad Meal Prep? You had me at chicken … and Potato Salad.

This Chicken Potato Salad has it all. It’s packed with green onions, tender chicken, spicy jalapenos, crunchy bell peppers, red potatoes, crisp celery, and sweet red grapes.

It’s a summer party in your mouth.

Add some greens, fruit, and hard-boiled eggs on the side. Bon Appetit!

Per Serving:

  • Calories: 300
  • Fats: 10g
  • Protein: 25g
  • Carbs: 25g
  • Fiber: 3g
  • Sugar: 6g

Recipe

41. Low Carb Greek Chicken Meal Prep

Low Carb Greek Chicken Meal Prep

Source: wholesomeyum.com

Looking for a taste of Greece? Then you’ll want to make this Low Carb Greek Chicken Meal Prep.

It’s packed with Greek-seasoned chicken, zucchini, grape tomatoes, and onions. All drizzled with balsamic vinegar.

Then topped with feta cheese. This is a meal itself, but you can also serve it with cauliflower rice.

Per Serving:

  • Calories: 287
  • Fats: 15g
  • Protein: 28g
  • Carbs: 7g
  • Fiber: 1g
  • Sugar: 4g

Recipe

41 Meal Prep for Muscle Gain Ideas

41 Meal Prep for Muscle Gain Ideas

Yield: 2-4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Trying to build some muscle? It's important to have nourishing meals throughout the week. This Meal Prep for Muscle Gain will keep you going.

Ingredients

  • 1. Salmon Meal Prep with Veggies
  • 2. Protein Snack Pack
  • 3. Salsa Shredded Chicken Meal Prep
  • 4. Buffalo Chicken Meal Prep
  • 5. Stir-Fried Pork Meal Prep
  • 6. Air Fryer Tilapia
  • 7. Healthy Egg Salad Bowls
  • 8. Deconstructed Stuffed Peppers
  • 9. Baked Herb Chicken Breasts with Couscous
  • 10. Mexican Chicken Avocado Salad
  • 11. One-Pan Chicken Legs
  • 12. Lemon Chicken Soup with Orzo
  • 13. Low Carb Mexican Meal Prep
  • 14. Turkey Kebabs
  • 15. Chicken with Broccoli, Beets, and Farro Salad Meal Prep
  • 16. Broiled Beef Shish Kebabs
  • 17. Healthy Chicken Burrito Bowls
  • 18. Lamb Shish Kebab
  • 19. Sheet Pan Chicken Thighs
  • 20. Chicken Un-fried Rice
  • 21. Sheet Pan Chicken with Sweet Potatoes
  • 22. Creamy Chicken Noodle Casserole
  • 23. Greek Sheet Pan Chicken Dinner
  • 24. High Protein Veggie Egg Cups
  • 25. Sheet Pan Pork Chops
  • 26. Rotisserie Chicken Salad
  • 27. Spinach Egg Bake
  • 28. Pan-Seared Chicken Breast
  • 29. Marinated Air Fryer Chicken
  • 30. Tuna Pasta Salad
  • 31. Salmon Croquette
  • 32. Air Fryer Cod
  • 33. Banana Pecan Protein Muffins
  • 34. Protein Waffles
  • 35. Air Fryer Chicken Drumsticks
  • 36. Overnight Oats with Protein Powder
  • 37. Protein Pancakes
  • 38. Instant Pot Pinto Beans
  • 39. Instant Pot Salmon
  • 40. Chicken Potato Salad Meal Prep
  • 41. Low Carb Greek Chicken Meal Prep

Instructions

  1. Scroll up to get a bunch of easy, yummy, and delicious meal preps. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Meal Prep for Muscle Gain!

Notes

Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

How much did you LOVE this recipe?

Follow me on Pinterest for more, and use the little pin button at the top of the card!

Skip to Recipe