In need of inspiration? Try these 13 easy meal prep recipes for weight loss and building muscle.
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.
Why you need to meal prep:
1. Make healthy eating effortless
Meal prep makes healthy eating easy. With a little forward planning, you won’t even have to think about cooking for days. Whether you’re looking to build muscle or lose weight, meal prepping takes away the stress.
2. Pre-portioned food
If you want to build muscle and lose fat, it’s crucial to fuel your body with the right amount of 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.
3. 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 expedite muscle recovery and growth and prevent muscle catabolism (i.e. breakdown)1.
Preparing your food in advance makes it so much easier for you to consume the food your body requires, at the correct time.
4. 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.
Meal Prep Recipes
1. Sheet-Pan Peanut Butter Chicken
2. Seared Tuna Steak & Sweet Potato Wedges
3. 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 flavor.
4. Cinnamon Roll Overnight Oatmeal
This healthy breakfast recipe is the perfect pick-me-up for the most important meal of that day. When you soak your oats overnight, they turn ultra plumped up and pudding-like, and they also make a deliciously creamy grab-and-go breakfast. We paired this overnight oatmeal with a scoop of Cinnamon Roll flavor whey protein, and it was freakin’ delicious.
5. Sweet Potato & Chorizo Hash
6. Spicy Chipotle-Marinated Chicken Meal Prep
7. Low-Carb Teriyaki Beef Zoodles
Keep scrolling for more tasty meal prep recipes.
8. Low-Carb Loaf Pan Lasagna
9. Buffalo Chicken Pasta Salad
10. Burrito Meal Prep Mason Jars
Try this super-tasty, ridiculously easy burrito mason jar meal-prep recipe for the healthiest way to take your burrito. Mason jar salads make meal prepping so easy. Just remember to put your liquid ingredients in first to prevent the other ingredients going soggy, and simply shake when you’re ready to eat.
11. Asian Peanut Butter Sesame Chicken
12. Low-Cal Lime & Chili Turkey Burgers
13. 3-Day Malaysian Chicken Satay
Watching your macros? This recipe subs in Powdered Peanut Butter for 70% less fat than regular peanut butter.
Enjoy these meal prep recipes? Check out more delicious fitness recipes.