Best meal prep for muscle gain

In this article, I’m going to show you the best meal prep for muscle gain on the web.

32 Best meal prep for muscle gain

Here are the best meal prep for muscle gain:

Easy Lemon Butter Fish in 15 Minutes (302calories)

Credit: chewoutloud.com

Easy Lemon Butter Fish only requires a few ingredients and takes 15 minutes to make. It is both tasty and nutritious, and can be paired with rice and vegetables for a nutritious weeknight dinner.

  • Calories: 302calories
  • Fat: 19.8g
  • Protein: 25.7g
  • Carbs: 9.9g
Recipe

This recipe has 28502 pins on Pinterest

Overnight Oats with Protein Powder (253kcal)

Credit: theconsciousplantkitchen.com

Oats, chia seeds, and protein powder combine to make an amazing plant-based breakfast.

Per 1 jar (3/4 cup):

  • Calories: 253kcal
  • Fat: 6g
  • Protein: 18g
  • Carbs: 32g
Recipe

This recipe has 12970 pins on Pinterest

Grab-and-Go High-Protein Veggie Egg Cups (224calories)

Credit: healthyseasonalrecipes.com

Those dark circles under your eyes can be gone with these High-Protein Veggie Egg Cups. They'll rip the sleep from your eyes, my friend, so grab them on your way out the door. With 17 grams of low-fat protein per serving, you'll feel like you've just done the world a favor.

Per 2 egg cups:

  • Calories: 224calories
  • Fat: 15
  • Protein: 17
  • Carbs: 5
Recipe

This recipe has 4198 pins on Pinterest

Keto Protein Pancakes (337kcal)

Credit: lowcarbyum.com

Whether for breakfast or as a snack, these low-carb pancakes provide you with a nice dose of protein as well as a great way to start your day.

Per 1 serving:

  • Calories: 337kcal
  • Fat: 21g
  • Protein: 32g
  • Carbs: 3g
Recipe

This recipe has 3194 pins on Pinterest

High Protein Black Bean and Corn Summer Salad (561kcal)

Credit: hurrythefoodup.com

Boost your protein intake, fiber and iron with this high-protein, summer-perfect black bean and corn salad. You can prepare it in just 10 minutes, and all the flavours of summer are in there.

Per 593 g:

  • Calories: 561kcal
  • Fat: 19g
  • Protein: 18g
  • Carbs: 84g
Recipe

This recipe has 2528 pins on Pinterest

Meal Prep Sesame Tofu Quinoa Bowls (424kcal)

Credit: simplyquinoa.com

This delicious recipe for easy tofu quinoa bowls is a great vegan meal prep. They're delicious, high in protein, packed with veggies and are so easy to make.

Per 1 serving:

  • Calories: 424kcal
  • Fat: 23g
  • Protein: 23g
  • Carbs: 38g
Recipe

This recipe has 2428 pins on Pinterest

Crock-Pot Chicken with Green Garlic Sauce and Lentils {Gluten Free} (406calories)

Credit: cottercrunch.com

The Gluten-Free Crock-Pot Chicken with Green Garlic Sauce and Lentils is delicious and easy.

  • Calories: 406calories
  • Fat: 14.8g
  • Protein: 40.5g
  • Carbs: 27.9g
Recipe

This recipe has 2381 pins on Pinterest

Spinach Egg Bake (245calories)

Credit: healthyseasonalrecipes.com

This grain-free, grain-free breakfast features sharp cheddar cheese, frozen spinach and eggs made for a grain-free breakfast you can meal prep on the weekend, then enjoy as a high-protein breakfast during the week.

Per 1/6 egg bake:

  • Calories: 245calories
  • Fat: 17g
  • Protein: 19g
  • Carbs: 3g
Recipe

This recipe has 2230 pins on Pinterest

Protein Waffles (218kcal)

Credit: ifoodreal.com

Protein Waffles are made with plant based protein powder, Greek yogurt, eggs, oats, and no flour or sugar. This protein waffle recipe is super easy to make and tastes incredible. 

Per 2 waffles:

  • Calories: 218kcal
  • Fat: 7g
  • Protein: 21g
  • Carbs: 19g
Recipe

This recipe has 1544 pins on Pinterest

Sweet Potato Hash Recipe | Tasty Muscle-Building Breakfast | MYPROTEIN™ (437)

Credit: myprotein.com
  • Calories: 437
  • Fat:
  • Protein:
  • Carbs:
Recipe

This recipe has 857 pins on Pinterest

Pulled Buffalo Chicken and Rice Meal Prep (411kcal)

Credit: hauteandhealthyliving.com

This easy buffalo chicken and rice meal prep with roasted garlic cauliflower is so tasty and healthy, you can make ahead and store it for a quick and easy meal. Serve up a bowl or take it on the go. The spicy buffalo chicken makes the meal so satisfying.

Per 1 serving:

  • Calories: 411kcal
  • Fat: 16g
  • Protein: 30g
  • Carbs: 39g
Recipe

This recipe has 676 pins on Pinterest

Instant Pot Pinto Beans (342kcal)

Credit: plantbasedonabudget.com

You can create many dishes with the Instant Pot since this is the perfect starter recipe if you have never used a pressure cooker or Instant Pot. Make a weekly batch and enjoy the many dishes you can cook with it.

Per 1 serving:

  • Calories: 342kcal
  • Fat: 1g
  • Protein: 21g
  • Carbs: 62g
Recipe

This recipe has 639 pins on Pinterest

Meal Prep Black Bean Breakfast Burritos (441calories)

Credit: fitfoodiefinds.com

Per 1 burrito:

  • Calories: 441calories
  • Fat: 15
  • Protein: 16
  • Carbs: 60
Recipe

This recipe has 510 pins on Pinterest

Chicken Potato Salad- Meal Prep (300kcal)

Credit: theforkedspoon.com

Chicken Potato Salad is a light, protein-packed alternative to traditional potato salad, made with juicy chicken, red potatoes, sweet grapes, crunchy celery and bell pepper, and green onions. It makes for an easy meal prep solution that is a lighter and healthier alternative to traditional potato salad.

Per 1 serving:

  • Calories: 300kcal
  • Fat: 10g
  • Protein: 25g
  • Carbs: 25g
Recipe

This recipe has 508 pins on Pinterest

Frozen Cod in Air Fryer (160kcal)

Credit: summeryule.com

Cooking frozen cod in an air fryer is possible. There is no need to defrost frozen cod when you make air fryer cod (no breading required).

Per 1 serving:

  • Calories: 160kcal
  • Fat: 6g
  • Protein: 26.7g
  • Carbs:
Recipe

This recipe has 372 pins on Pinterest

Mexican Chicken Avocado Salad (464kcal)

Credit: watchwhatueat.com

Quick and easy to make, this Mexican Chicken Avocado Salad is full of proteins and greens, making it perfect for a wholesome healthy meal.

Per 1 serving:

  • Calories: 464kcal
  • Fat: 28.8g
  • Protein: 29.6g
  • Carbs: 27.5g
Recipe

This recipe has 300 pins on Pinterest

Instant Pot Salmon (315kcal)

Credit: lowcarbyum.com

A pressure cooker speeds up the cooking process for salmon. And the fish can even be cooked frozen.

Per 1 serving:

  • Calories: 315kcal
  • Fat: 18g
  • Protein: 34g
  • Carbs: 3g
Recipe

This recipe has 300 pins on Pinterest

Air Fryer Chicken Drumsticks (290kcal)

Credit: wholesomemadeeasy.com

It is fast, easy and incredibly family-friendly to make Air Fryer Chicken Drumsticks for dinner on a weeknight. They are ready in under 30 minutes and require a fraction of the oil of traditional methods.

Per 2 drumsticks:

  • Calories: 290kcal
  • Fat: 19g
  • Protein: 27g
  • Carbs: 2g
Recipe

This recipe has 274 pins on Pinterest

Healthy Lemon Chicken Orzo Soup (316kcal)

Credit: watchwhatueat.com

You will find wholesome and enticing flavors in this lemon chicken soup with orzo with fresh lemon, homemade chicken broth, and Italian seasonings. Additionally, with orzo pasta, this soup will be substantial and filling.

Per 1 serving:

  • Calories: 316kcal
  • Fat: 7g
  • Protein: 19.9g
  • Carbs: 48g
Recipe

This recipe has 266 pins on Pinterest

Banana Pecan Protein Muffins (174kcal)

Credit: wholesomemadeeasy.com

Breakfast in a muffin is a quick and easy idea for those on the go. These Banana Pecan Protein Muffins are moist and easy to make.

Per 1 muffin:

  • Calories: 174kcal
  • Fat: 12g
  • Protein: 8g
  • Carbs: 12g
Recipe

This recipe has 230 pins on Pinterest

Bacon and Maple Blueberry Pancakes (530kcal)

Credit: pinchofnom.com

There is nothing better than a good old pancake, and these slimming friendly Bacon and Maple Blueberry Pancakes are an excellent choice.

Per 1 serving:

  • Calories: 530kcal
  • Fat: 18g
  • Protein: 42g
  • Carbs: 46g
Recipe

This recipe has 159 pins on Pinterest

Traeger Turkey (296kcal)

Credit: agrillforallseasons.com

The Traeger turkey, moist, tender, and full of flavor, becomes the star of your feast. Traeger turkey is the best turkey you'll ever eat.

Per 4 oz:

  • Calories: 296kcal
  • Fat: 7g
  • Protein: 57g
  • Carbs: 1g
Recipe

This recipe has 115 pins on Pinterest

Lamb Shish Kebab (617kcal)

Credit: hungryhealthyhappy.com

If you enjoy a takeaway meal, you might like to try making these Turkish style lamb shish kebabs at home. It's a very simple recipe, but it's packed with flavor.

Per 1 portion:

  • Calories: 617kcal
  • Fat: 45g
  • Protein: 50g
  • Carbs: 6g
Recipe

This recipe has 65 pins on Pinterest

Air Fryer Tilapia (Frozen or Fresh) (19kcal)

Credit: aubreyskitchen.com

Air fried tilapia is one of the easiest and healthiest ways to cook a tasty dinner. Whether you make frozen air fryer tilapia or fresh air fried tilapia, we've got you covered. It's fast, healthy, and ready in no time for a family dinner.

Per 1 serving:

  • Calories: 19kcal
  • Fat: 2g
  • Protein: 1g
  • Carbs:
Recipe

This recipe has 41 pins on Pinterest

Tuna Pasta Salad (462kcal)

Credit: inthekitch.net

This tuna pasta salad is delicious and simple to make. Creamy tri-color pasta combines with chunks of tuna, a variety of colorful vegetables and quail eggs for extra protein.

Per 1 serving:

  • Calories: 462kcal
  • Fat: 24g
  • Protein: 29g
  • Carbs: 31g
Recipe

This recipe has 38 pins on Pinterest

Chicken Chow Mein (645kcal)

Credit: jackslobodian.com

Easy to make Chicken Chow Mein that takes only 20 minutes to prepare. Toss this with steamed rice for a healthier and tastier alternative to take-out.

Per 1 serving:

  • Calories: 645kcal
  • Fat: 34g
  • Protein: 25g
  • Carbs: 57g
Recipe

This recipe has 22 pins on Pinterest

Broiled Beef Shish Kebabs (938kcal)

Credit: bonappeteach.com

In just minutes, you can make beef shish kebobs in the oven with the help of this easy-to-follow recipe. The meal is perfect for any night of the week, so you can make it in a flash.

Per 1 g:

  • Calories: 938kcal
  • Fat: 49g
  • Protein: 92g
  • Carbs: 3g
Recipe

This recipe has 18 pins on Pinterest

Marinated Chicken in Air Fryer (204kcal)

Credit: summeryule.com

Is it possible to make marinated chicken breasts in an air fryer? Of course. This gluten-free keto recipe uses an air fryer to prepare marinated chicken breasts (without breading).

Per 1 serving:

  • Calories: 204kcal
  • Fat: 4.5g
  • Protein: 38.3g
  • Carbs:
Recipe

This recipe has 18 pins on Pinterest

Turkey Kebabs (158kcal)

Credit: hungryhealthyhappy.com

With smoky marinated turkey kebabs and a salad, these turkey kebabs make an easy meal. Serve with flatbread for a delightful light meal.

Per 1 portion:

  • Calories: 158kcal
  • Fat: 8g
  • Protein: 22g
  • Carbs: 3g
Recipe

This recipe has 12 pins on Pinterest

Healthy Pan Seared Chicken Breast (478kcal)

Credit: healthyrecipes101.com

This healthy, pan-seared chicken breast recipe includes mushrooms, carrots, and asparagus. It makes a well-rounded meal, and can be served plain, as a Keto meal, or with mashed potatoes.

Per 1 serving:

  • Calories: 478kcal
  • Fat: 25g
  • Protein: 50g
  • Carbs: 14g
Recipe

This recipe has 0 pins on Pinterest

Tarragon Chicken Salad Sandwiches (356calories)

Credit: undefined

The fresh tarragon in this picnic-perfect chicken salad imparts it with a very anise-like flavor. You can also separate some of the salad into a bowl before adding the tarragon for a few kid-friendly portions.

  • Calories: 356calories
  • Fat: 13.5g
  • Protein: 31g
  • Carbs: 27g
Recipe

This recipe has 0 pins on Pinterest

Simple Turkey Chili (185calories)

Credit: undefined

I serve this turkey chili with low-fat Cheddar cheese and low-fat sour cream. It goes well with crisp crackers, too. This recipe is very easy but has plenty of flavor and it is even better the second day.

  • Calories: 185calories
  • Fat: 6.1g
  • Protein: 16.4g
  • Carbs: 18.8g
Recipe

This recipe has 0 pins on Pinterest