Simple Meal Prep Recipes for Muscle Gain: Meal Ideas & Combos

Meal prepping is an effective way to support muscle gain, and using simple recipes can make it efficient and enjoyable. Below, you’ll find ten straightforward meal prep recipes that work together to create balanced meals throughout the week. I’ll also show you examples of how to combine them for delicious, varied meals.

1. Chicken and Rice

Ingredients:

• 4 chicken breasts (or thighs)
• 2 cups brown rice (or quinoa)
• 2 cups of frozen mixed vegetables (such as peas and carrots).

Instructions:

1. Cook the brown rice or quinoa according to package instructions.
2. Season the chicken with salt and pepper. Bake or grill until cooked through (about 20-30 minutes).
3. Steam or microwave the frozen vegetables until heated.

Meal Example:

• Lunch Option: Serve sliced chicken over rice with a side of mixed vegetables.

2. Ground Turkey and Sweet Potatoes

Ingredients:

• 1 lb ground turkey (or lean beef)
• 2 medium sweet potatoes (or regular potatoes), diced

Instructions:

1. Preheat the oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, salt, and pepper, and bake for about 25-30 minutes until tender.
2. In a skillet, brown the ground turkey and season with salt and pepper.

Meal Example:

• Dinner Option: Combine ground turkey with roasted sweet potatoes and a side of steamed broccoli (from the chicken and rice recipe).

3. Beef and Broccoli

Ingredients:

• 1 lb lean ground beef (or chicken)
• 2 cups broccoli florets (fresh or frozen)
• 2 cups cooked white or brown rice

Instructions:

1. Cook the ground beef in a skillet until it is browned.
2. Add the broccoli and stir-fry until heated through.

Meal Example:

• Quick Meal: Serve beef and broccoli over leftover rice from the chicken and rice prep. This creates a new dish without extra cooking.

4. Egg Muffins

Ingredients:

• 8 eggs
• 1 cup diced vegetables (like bell peppers and spinach, or swap for onions and tomatoes)
• Salt and pepper

Instructions:

1. Preheat the oven to 350°F (175°C). Add pepper and salt to the whisked eggs.
2. Grease a muffin tin and fill each cup with diced vegetables. Pour the egg mixture on top and bake for 20-25 minutes until set.

Meal Example:

• Breakfast Option: Grab an egg muffin with a side of fruit for a nutritious start to your day.

5. Overnight Oats

Ingredients:

• 2 cups rolled oats
• 2 cups milk (or almond milk)
• 2 tablespoons peanut butter (or almond butter)
• 2 bananas, sliced (or swap for berries)

Instructions:

1. Mix the oats, milk, and peanut butter in a bowl.
2. Divide into jars and top with banana slices or berries.

Meal Example:

• Snack Option: Enjoy overnight oats as a filling snack or a quick breakfast on busy mornings.

6. Tuna Salad

Ingredients:

• 2 cans tuna (or canned chicken)
• 1/4 cup Greek yogurt (or mayo)
• 1/2 cup diced celery (or pickles)
• Salt and pepper

Instructions:

1. Drain the tuna and mix with Greek yogurt, celery, salt, and pepper.

Meal Example:

• Lunch Option: Serve the tuna salad on whole-grain bread or with whole-grain crackers. Pair with a side of veggies or fruit.

7. Quinoa and Black Bean Bowl

Ingredients:

• 1 cup quinoa
• 1 can black beans (rinsed and drained)
• 1 cup corn (fresh, frozen, or canned)
• 1 avocado (optional)

Instructions:

1. Cook quinoa according to package instructions.
2. Mix the cooked quinoa with black beans, corn, and diced avocado.

Meal Example:

• Power Bowl: Create a hearty lunch by combining the quinoa bowl with grilled chicken for added protein.

8. Simple Stir-Fry

Ingredients:

• 1 lb chicken breast (or tofu for a plant-based option)
• 2 cups of mixed veggies (such as carrots, bell peppers, and snap peas, etc.)
• 2 cups cooked rice (or noodles)

Instructions:

1. Cook chicken (or tofu) in a skillet until browned.
2. Add mixed vegetables and stir-fry until tender.

Meal Example:

• Dinner Option: Serve the stir-fry over leftover rice for a quick meal that’s full of flavor.

9. Cottage Cheese and Fruit

Ingredients:

• 2 cups cottage cheese
• 2 cups mixed fruit (like pineapple, berries, or peaches)

Instructions:

1. Divide cottage cheese into containers and top with mixed fruit.

Meal Example:

• Snack or Dessert: Enjoy cottage cheese and fruit as a refreshing snack or dessert to balance your meals.

10. Simple Chili

Ingredients:

• 1 lb ground turkey (or beef)
• 1 can diced tomatoes
• 1 can kidney beans (rinsed and drained)
• 1 can corn (optional)
• Chili powder, salt, and pepper to taste

Instructions:

1. Cook ground meat until browned in a large pot. Drain excess fat.
2. Add diced tomatoes, beans, corn, and seasonings. Simmer for 20-30 minutes.

Meal Example:

• Hearty Meal: Serve chili over quinoa for a protein-packed dinner or as a side with your egg muffins.

Conclusion

These simple meal prep recipes not only provide the protein and nutrients necessary for muscle gain, but also work together to create a variety of balanced meals throughout the week. By combining different recipes, you can enjoy diverse flavors and maintain interest in your meal plan while achieving your fitness goals. Happy prepping!