Trying to gain muscle? Then you’re probably selective of your meals, too. To make your fitness goals more accessible, here come the most delicious meal prep ideas for muscle gain.

They’re rich in protein, loaded with, and excitingly delicious. And just what a bodybuilder needs to eat throughout the week.

1. Teriyaki Chicken Meal Prep

These containers have all you need to keep you full and satisfied. The nutrients, the protein, the flavor, and a touch of sweetness keep your taste buds happy.

Chicken in Teriyaki sauce with broccoli and fluffy rice for a full-blown lunch or dinner choice. Plus, simple and quick to put together, too.

Per Serving:

• Calories: 653
• Fats: 20g
• Protein: 51g
• Carbs: 68g
• Fiber: 2.4g
• Sugar: 23g

2. Honey Garlic Shrimp Meal Prep

Sweet shrimp with hints of garlic combined with fresh veggies and rice. What’s not to like?

The veggies of choice are broccoli, carrots, snow peas, and corn, but you can use whatever you have available.

The dish takes only half an hour to make, and it is a definite must-try.

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g

3. Healthy Orange Chicken

If you haven’t paired chicken with oranges before, trust me, you don’t know what you’re missing out on. There’s something about the zesty sweetness and the juicy meat that just click well together.

This dish also combines broccoli and rice, and it is a full meal ready to be packed in your lunchbox.

Per Serving:

• Calories: 662
• Fats: 15g
• Protein: 62g
• Carbs: 71g
• Fiber: 6.1g
• Sugar: 21g

4. Chicken Salad Meal Prep

If you need a vibrant and colorful chicken salad, this is it. It is packed with lettuce, cherry tomatoes, cucumbers, avocados, and onions.

And it is dressed up in a mustardy dill dressing.  Plus, It includes a decent amount of mixed seeds, which gives you a nice and crunchy bite.

Per Serving:

• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g

5. Savory Breakfast Bowl

Although, technically, this is a breakfast bowl, there is so much protein, nutrition, and calories in it, that it will be a great dinner, too.

Spinach, sweet potatoes, peppers, eggs, you name it. This is a muscle-gain-worthy dish that you have to try. The parmesan on top seals the deal.

Per Serving:

• Calories: 895
• Fats: 66g
• Protein: 26g
• Carbs: 56g
• Fiber: 16g
• Sugar: 14g

6. Salmon Meal Prep with Veggies

Salmon is perfect for meal prep. Not only is it high in protein, but it’s also easy to cook. This Salmon Meal Prep with Veggies is sure to delight your taste buds. You’ve got flaky, juicy salmon and sweet potatoes.

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

Per Serving:

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

7. Protein Snack Pack

Source: theforkedspoon.com

You want to eat protein, protein, and more protein as a bodybuilder. 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.

Per Serving:

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

8. Salsa Shredded Chicken Meal Prep

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

Instead of serving this with rice, you’re adding cauliflower rice. This food processor can handle tons of cauliflower.

Per Serving:

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

9. 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.

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

Per Serving:

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

10. Stir-Fried Pork Meal Prep

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

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

This 16-inch wok should be able to handle everything.

Per Serving:

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

11. Air Fryer Tilapia

Source: aubreyskitchen.com

Tilapia is a good source of lean protein and it’s also rich in potassium, which may reduce soreness after workouts.

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.

Per Serving:

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

12. 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.

Per Serving:

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

13. 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.

That’s because you’re adding salsa, cumin, chili powder, and garlic cloves.

Per Serving:

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

14. Baked Herb Chicken Breasts with Couscous

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

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.

Per Serving:

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

15. Mexican Chicken Avocado Salad

Source: watchwhatueat.com

Looking for a Mexican twist on your traditional Chicken Salad? On the menu are juicy, tender chicken breasts. And they’re seasoned with chipotle chili powder, smoked paprika, and cumin powder.

The chicken is nestled on a bed of lettuce, cherry tomatoes, avocadoes, corn, and cucumbers.

Per Serving:

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

16. One-Pan Chicken Legs

These One-Pan Chicken Legs are 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.

Per Serving:

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

17. Lemon Chicken Soup with Orzo

Source: watchwhatueat.com

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.

Per Serving:

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

18. Low Carb Mexican Meal Prep

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

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.

Per Serving:

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

19. Turkey Kebabs

Source: hungryhealthyhappy.com

Turkey breast is another excellent protein for bodybuilders.

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

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

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.

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

Per Serving:

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

21. Broiled Beef Shish Kebabs

Source: bonappeteach.com

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. Like it spicy? Add some Aleppo Pepper!

Per Serving:

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

22. Healthy Chicken Burrito Bowls

These Healthy Chicken Burrito Bowls are loaded with juicy shredded chicken, spicy rice, beans, corn, arugula, and grape tomatoes.

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

23. 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

24. Sheet Pan Chicken Thighs

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.

Per Serving:

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

25. 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.

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.

Per Serving:

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

26. Sheet Pan Chicken with Sweet Potatoes

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.

Per Serving:

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

27. 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.

Noodles bathed in a creamy, rich sauce with mushrooms, carrots, peas, and celery.

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

28. Greek Sheet Pan Chicken Dinner

Craving some lovely Greek flavors? This 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.

The chicken and veggies are tossed in olive oil, lemon juice, oregano, and parsley for even more Greek flavors.

Per Serving:

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

29. High Protein Veggie Egg Cups

Source: healthyseasonalrecipes.com

Having these High Protein Veggie Egg Cups 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.

Per Serving:

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

30. Sheet Pan Pork Chops

Juicy, fall-off-the-bone pork chops are surrounded by asparagus, and 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.

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

31. 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. The spinach makes this Egg Bake fresh.

Per Serving:

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

32. 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 are tender, pan-seared chicken breasts.

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

33. Marinated Air Fryer Chicken

Source: summeryule.com

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.

Once your chicken is done marinating, just pop it in the air fryer until it’s nice and golden.

Per Serving:

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

34. Tuna Pasta Salad

Source: inthekitch.net

This Tuna Pasta Salad is 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.

Per Serving:

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

35. Salmon Croquette

Source: healthyrecipes101.com

These Salmon Croquettes are 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

36. Air Fryer Cod

Source: summeryule.com

This Air Fryer Cod is for busy nights!

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 complement the mildness of the cod.

And the jalapenos add some heat.

Per Serving:

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

37. 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.

Per Serving:

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

38. Protein Waffles

Source: ifoodreal.com

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

39. 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.

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

40. Chicken Potato Salad Meal Prep

Source: theforkedspoon.com

Did someone say Chicken Potato Salad Meal Prep?

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.

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

41. 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