How to Burn Fat and Build Muscle with Healthy Meal Preps

35 Bodybuilding Meal Prep Ideas

Breakfast Bodybuilders need a hearty breakfast when they plan on working out afterward. A pre-workout meal should focus more on carbohydrates for a balanced amount of energy necessary for a gym session. Protein directly contributes to building muscle during a workout, while a dose of fat slows your digestion for energy that lasts. Here are some satisfying breakfast ideas that can be prepped ahead of time. Egg and veggie bites Get your protein first thing in the morning by baking muffin bites filled with eggs and vegetables of your choice, like onion, tomato, and spinach. Peanut butter protein energy bites For those on the go, these energy bites have hearty oats, protein-rich peanut butter, and extra energy boosters including flax and chia seeds. Overnight oats You’ll be ready for any morning workout routine with the help of overnight oats packed with protein powder, banana, and almond milk. Denver omelet Treat yourself to a Denver (or Western-style) omelet with bell pepper, ham, and cheese to bake and store for a week’s worth of delicious breakfasts. Tofu scramble Go vegan with a nutritious tofu scramble bowl for the week ahead. Containing spinach, potatoes, mushrooms, and tofu, it can last up to 5 days in the fridge and also be frozen. Protein-packed yogurt bowl This yogurt bowl boasts 40 grams of protein and will have you ready for the gym in no time. It’s as simple as Greek yogurt, protein powder, peanut butter, and cinnamon. Add banana or apple slices and top with nuts and seeds for extra nutrients. Breakfast casserole Casseroles aren’t just for dinner when you can start your day with this premade version. It’s loaded with spinach, bell pepper, a pound of meat protein, cheese, and eggs. Bake it ahead of time and freeze individual portions easily. Protein waffles Unlike regular waffles, this high-protein version has 33 grams of protein, thanks to protein powder. The batter contains oats, Greek yogurt, and cinnamo, which tastes even better topped with antioxidant-filled berries. Crustless quiche This quiche ditches the high-calorie crust, but you won’t miss it, thanks to bacon, swiss cheese, zucchini, and cottage cheese for a creamy bite without the guilt. Yogurt parfait Store these nutritious yogurt parfaits in a mason jar for a quick breakfast on the go. They’re easily put together with Greek yogurt, mixed fruits, granola, nuts, and applesauce. Protein egg salad There’s no extra fat in this high-protein egg salad, which substitutes some of the mayonnaise with Greek yogurt and adds sriracha and paprika for a morning kick. Cottage cheese bowl Have this cottage cheese bowl in two ways—sweet or savory. Make it early with either berries, peanut butter, and granola or with avocado, veggies, and bagel seasoning.

Lunch Bodybuilders try to eat lunch within an hour after a workout. Aim for 30-40 grams of protein and 60-80 grams of carbohydrates in your lunch. Luckily, you can pack these lunches before leaving home. Mason jar salad The latest trend of mason jar salads allows for completely interchangeable ingredients, from your protein of choice to leafy greens, cheese, grain, and beans for added nutrients. Just grab one from the fridge when you’re hungry. Lentil soup Bodybuilding meals can be just as comforting as their less healthy counterparts. This high-protein lentil soup is the answer to a post-workout lunch on a chilly day. Red lentils simmer in bone broth with kale and carrots for added nutrients when you need them. Ground turkey taco bowl Transport your favorite taco ingredients to a bowl thanks to lean ground turkey, basmati rice, beans, salsa, and guacamole (for those good fats). Making enough taco seasoning for a whole pound of ground turkey is worth the effort. Beef lettuce wraps Keep your lunch keto-approved with lettuce wraps loaded with flavor. Ground beef tastes amazing with the help of soy sauce, herbs, and garlic powder. For those watching every carb, this is the lunch for you. Turkey chili Whip up enough of this tasty turkey chili for an entire week’s worth of lunches. Green chiles, crushed red pepper, and chili seasoning help keep you going all day long. Burrito bowl This fully loaded burrito bowl is perfect for those who want to pack on muscle. At 1000 calories a serving, it has a hearty combination of chicken, potatoes, rice, beans, cheese, and spice for a post-workout feast you won’t forget. Chicken quinoa bowl Simplicity isn’t short on flavor when you’ve got chicken, quinoa, veggies, and an Instant Pot handy. The fiber and antioxidants in quinoa are good reasons why it’s called a superfood. Divide this dish up into 4 servings or more for multiple meals. Flank steak fajitas These flank steak fajitas feature homemade fajita seasoning and citrus flavor to brighten the middle of your day. They’re made in a crock pot so you can set it to cook and walk away. Sesame orange chicken You can still enjoy a breaded coating made from wheat flour and breadcrumbs on this Asian-style orange chicken. It’s served with broccoli, rice, sriracha, and ginger for an added flavor boost. Teriyaki chicken bowl Keep Asian flavors at the forefront with red onion, edamame, and teriyaki sauce. Served on a bed of rice and veggies, this bowl will become a favorite in your meal prep lunchtime rotation. Chipotle chili Chili can be super healthy when prepared ahead with lean beef, chipotle in adobo, and sweet potatoes that satisfy. The best part? A jalapeno crema made in a blender you can use again and again. Greek chicken bowl Pair your bodybuilding meal needs with a Mediterranean-inspired Greek chicken bowl. Chicken, brown rice, and cucumber salad taste amazing on their own, but topped with Greek tzatziki means flavor doesn’t have to come with added fat.

Dinner Keep high protein, high carb, and low fat in mind at dinnertime. By the end of the day, you may not be in the mood to cook, so meal prep is even more important for your evening meal. Bodybuilders aim for approximately 6 meals a day, so make your dinner the tastiest one yet. Sheet pan chicken and vegetables Cooking in bulk on a sheet pan is one of the best secrets to successful meal prep. Line up your chicken thighs and rainbow veggies for a delicious meal in 30 minutes. Toss in a flavorful marinade when you’re ready to eat. Sweet potato hash Take advantage of sweet potatoes with this nutritious beef hash that has 38 grams of protein. The recipe covers two servings but can easily be doubled or tripped for nearly a week’s worth of dinners. One-pot chicken and rice Prepare a nutritious dinner with staples like chicken, jasmine rice, zucchini, and sauerkraut made crispy by pan-frying and using whatever seasoning you like. Add avocado and additional sauce for even more flavor. Ground beef stir fry Go for the bold flavors of beef and broccoli with a stir fry that fits the Keto, Paleo, and Whole30 meal plans. Right down to a bone broth sauce flavored with ginger, coconut, and honey, these flavors are like no other. Spicy shrimp bowl Shrimp is a wonderful way to change up the protein in your meals, but it stands out more when it’s spicy. This all-in-one bowl features a jalapeno slaw made with Greek yogurt, lime, and cilantro for a unique take on shrimp. Baked salmon and asparagus Salmon is a protein favorite for bodybuilders but is sometimes too complicated to make ahead of time—until now. This salmon and asparagus dish takes advantage of the one-pan method to deliver yummy veggies like squash, cauliflower, and bok choy. Season your salmon with anything from cumin and oregano to curry powder for a personalized finish. Pork stir fry This easiest of stir fry recipes uses pork cut against the grain (called velvet pork), so it marinates twice as much as it would normally. Add in mushrooms, peppers, and snow peas for a healthy Chinese style pork extravaganza. Asian meatballs Does the idea of honey-Sriracha meatballs make you want dinner time to come quicker than usual? It should, because the sweet, tangy flavor makes this meatball variation stand out. Cajun pulled pork Pulled pork is a great source of protein and doesn’t have to be loaded down with fat. You can prepare this New Orleans based recipe called Cochon de Lait in a slow cooker with only a handful of ingredients. Don’t worry—there’s plenty of pork butt, hot sauce, and Creole seasoning to go around. Thai chicken coconut curry Thai flavors meld perfectly with a bodybuilder-focused diet when there’s 25 grams of protein in every meal. Chicken breast, veggies, and coconut milk make for a meal that’s better than takeout (and more healthy too). Korean beef bowl Get everything you need in one bowlful with this Korean-inspired ground beef, rice, and spinach dish. Add a hard-boiled egg on top for additional protein and flavor.

Step-by-Step Guide for Bodybuilding Meal Prep

Make a plan on how to build your meal prep menu. Start by identifying possible sources of protein, carbohydrates, and vegetables (also called macros). Protein acts as the building blocks for your body to build muscle mass. Bodybuilders aim to have approximately 1 gram of protein per pound of body weight daily, but individual needs vary from person to person. Popular protein sources include chicken breast, ground beef, salmon, tilapia, steak, and eggs. Carbohydrates are like the fuel that keeps you running throughout the day, whether working or putting in a bodybuilding session at the gym. Include choices like brown rice, quinoa, sweet potatoes, oatmeal, or whole-wheat pasta. Nutrient-rich vegetables round out every bodybuilder’s meal with foods such as spinach, green beans, kale, broccoli, or Brussels sprouts.

Start by calculating calories and macros using an online calculator. The 40-40-20 diet is a popular low fat high-protein eating plan for bodybuilders that is 40% protein, 40% carbs, and 20% fat.

Shop and prepare food in bulk to save time and money. Look for BOGO deals at the grocery store for staples like chicken, rice, or eggs. Begin by preparing enough food for one meal that lasts for a week and work your way up from there. Remember, you can use one ingredient in multiple meals. Assemble your meals ahead of time and store food properly. It’s worth spending a Sunday preparing a week’s worth of meals you can refrigerate or freeze for the week. Invest in a set of airtight containers so your meals will stay fresh all week long. Pack a power lunch box for a post-workout meal. Take an insulated lunch bag with ice packs to the gym so your meal tastes just as delicious as it would fresh out of the fridge. EXPERT TIP Laura Flinn Laura Flinn NASM Certified Personal Trainer Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training. Laura Flinn Laura Flinn NASM Certified Personal Trainer There is a direct connection between gaining muscle and the foods you eat. Foods that will help build muscle overall are lean proteins such as chicken, turkey, eggs, lean beef, fish, whey protein powder, and Greek yogurt.

Benefits of meal prep Planning meals ahead of time helps you adhere to your fitness goals and works to improve your health. You’ll end up spending fewer hours in the kitchen cooking individual meals one at a time. Don’t forget meal prep adds up to less cleanup too! You save money in the long run by shopping and preparing weekly meals in bulk. Sticking to your bodybuilding diet becomes less stressful so you can concentrate on your next deadlift. EXPERT TIP Souad Gharib Souad Gharib Exercise & Wellness Specialist Souad Gharib is a Exercise & Wellness Specialist based in the United Kingdom. She is the Founder of Female Trainer, a boutique women's gym based in West London, United Kingdom. Souad specializes in helping women reach their goals through exercise, nutrition, and counseling. Female Trainer offers personalized training sessions delivered by Souad and her experienced team of female trainers. In addition to in-person training, she has also created an online coaching program, offering tailored fitness programs and guidance to women worldwide. Her unique contributions to women's health and fitness have been featured in several online publications, including Savoir Flair, The Independent, and Yahoo UK. Souad Gharib Souad Gharib Exercise & Wellness Specialist Prepping meals is a great opportunity to add complex carbohydrates and fats to your diet. Gharib agrees and recommends carbohydrates like brown rice, sweet potatoes, rice cakes, and oats, plus fats including avocado and nuts. You can also add supplements and a protein shake.