Recipes

13 Meal Prep Recipes For Weight Loss & Building Muscle

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.

meal prep recipes

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

Peanut butter chicken meal prepMeal prepping couldn’t be easier when you only need one baking tray to make it. Try this delicious sheet pan peanut butter chicken meal prep recipe for 4 days’ worth of tasty lunches.

Recipe here.

2. Seared Tuna Steak & Sweet Potato Wedges

tuna meal prepTry this super-easy seared tuna steak with pink peppercorns and sweet potato wedges for a batch of healthy meals, with a huge 54g protein per meal.

Recipe here.

3. Lean Creamy Sausage Pasta

pasta meal prepGive 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.

Recipe here.

4. Cinnamon Roll Overnight Oatmeal

Overnight oatsThis 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.

Recipe here.

5. Sweet Potato & Chorizo Hash

sweet potato hashLooking for something new to make with your sweet potatoes? This protein-packed sweet potato hash is the perfect muscle-building breakfast.

Recipe here.

6. Spicy Chipotle-Marinated Chicken Meal Prep

Chipotle marinated chickenThis easy chipotle chicken is what you’ve been missing from your meal prep. Just blend up a few simple marinade ingredients to seriously upgrade your lunches!

Recipe here.

7. Low-Carb Teriyaki Beef Zoodles

Teriyaki beefWho said takeout meals have to be unhealthy? Try this low-carb teriyaki beef meal prep fake-out recipe next time the cravings set in.

Recipe here.

Keep scrolling for more tasty meal prep recipes.

8. Low-Carb Loaf Pan Lasagna

Low carb meal prepCraving lasagna, but don’t want to make a whole tray of the stuff? Try loaf pan lasagna! You’ll get 3 easy portions for 3 days’ worth of low-carb, high-protein meal prep.

Recipe here.

9. Buffalo Chicken Pasta Salad

Bulking meal prepUp your meal prep game with this bulk-friendly and easy-to-make buffalo chicken meal prep recipe. Trust us – buffalo sauce makes everything better.

Recipe here.

10. Burrito Meal Prep Mason Jars

Burrito JarTry 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.

Recipe here.

11. Asian Peanut Butter Sesame Chicken

Peanut butter chickenTry switching up your chicken meal prep for our Asian-inspired peanut butter chicken, at only 498kcal and a huge 40g protein per meal.

Recipe here.

12. Low-Cal Lime & Chili Turkey Burgers

turkey burgersThese low-cal homemade lime and chili turkey burgers will spice up your meal prep and then some, at only 147kcal per burger.

Recipe here.

13. 3-Day Malaysian Chicken Satay

Watching your macros? This recipe subs in Powdered Peanut Butter for 70% less fat than regular peanut butter.

Recipe here.


Enjoy these meal prep recipes? Check out more delicious fitness recipes.

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1. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the international society of sports nutrition10(1), 5.

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Jennifer Blow

Jennifer Blow

Qualified Nutritionist

Jennifer is our qualified AfN nutritionist, inspiring you with her tried-and-tested recipes and handy food hacks. She loves hill walking and cycling, loathes bad science, and loves proving healthy eating doesn’t equal plain, boring, and a lifetime of hunger.


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