Meal prepping can make healthy eating effortless. With a little forward planning, you won't even have to think about cooking for days. It's a strategy that saves time, money, and helps you stay on track with your fitness and nutrition goals.
Why Meal Prep for the Gym?
Meal prepping involves preparing meals in advance, often for several days at a time. This approach offers numerous benefits, particularly for those focused on fitness.
Save Money
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.
Nutrient Timing
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). Preparing your food in advance makes it so much easier for you to consume the food your body requires, at the correct time.
Time-Saving
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.
Read also: Keto Diet Meal Prep Ideas
You can keep your new meals perfectly packed and portioned throughout the week with these slim-design, multiple-compartment meal prep containers.
Essential Nutrients for Gym-Goers
Whether you’re lifting heavy or doing high-intensity workouts, fueling your body with the right nutrients-at the right times-can make all the difference. To help you stay consistent and save time during the week, we’ve put together a comprehensive 7-day meal prep muscle plan. Consistency is key when it comes to muscle building. By planning ahead, you eliminate decision fatigue, reduce the temptation to grab processed meals, and ensure you're hitting your nutritional goals daily.
Protein
To feel more satisfied after a meal (and to cut down on cravings between meals), high-protein dishes are key in keeping you satisfied and full. Protein is a crucial nutrient for every part of your body, and it’s a key player in building muscle, boosting immunity, maintaining stable blood sugar, and generally keeping you energized throughout the day.
Another perk? “In numerous studies, a high-protein breakfast habit has been linked to weight management or weight loss,” says Cynthia Sass, M.P.H., R.D., C.S.S.D., a plant-based performance nutrition coach. “Protein is filling and triggers the release of satiety hormones that blunt appetite.” Translation: You naturally feel satisfied for longer when you load up on protein, reducing your urge to graze after breakfast, lunch, and dinner. Research shows that 30 grams of protein per meal is the sweet spot, but experts say that at least 15 grams is a good start. Choose high-quality protein foods, like meat, seafood, legumes, veggies, and dairy, suggests Isabel Smith, R.D., C.D.N.
You may have heard that proteins are the building blocks of the body. It’s true! In fact, aside from water, most of your body is made of proteins. Proteins are essential for repairing and building muscle. Lean proteins will also stave off hunger during the day.
Read also: Busy Morning Breakfast Solutions
Protein Intake Guidelines
- To gain muscle: Eat 1.6-2.2 grams of protein per kg of body weight per day.
Carbohydrates
Don’t fall for the “no carb” fad diets: you need carbohydrates! They’re essential for providing you with energy, regulating your blood sugar and preventing you from binge eating during the day. They improve digestion when consumed as fiber and they help your concentration. Choose whole grains, fruits and veggies, avoiding sugary carbs you’ll find in processed foods and soft drinks.
- To fuel workouts and replenish glycogen: Eat 3.5-5g of carbohydrates per kg of body weight daily.
Fats
Like carbs, fats have a bad reputation. However, fat is critical to brain function, joint health, digestion and even your heart health. Strive to get your fats from fatty fish, eggs, olive oil, avocado, nuts and coconut oil. Seek to avoid vegetable oil, corn oil and other refined oils.
- Include: 0.5-1.5g of fats per kg of body weight.
Each meal should also include a complex carbohydrate (like sweet potatoes or quinoa), vegetables or fruit, and some healthy fat (like avocado, nuts, or olive oil) to cover all your macronutrients.
Bulking up and gaining muscle? Shop for and prepare:
- Brown rice
- Beans
- Cottage cheese
- Veggies high in fiber
Losing weight? You’ll need:
Read also: Delicious Keto Lunch Recipes
- Nuts (these store beautifully, right in your pantry)
- Fresh fruits and veggies
Meal Prep Strategies
Planning is Key
Most people don’t have too much trouble setting up a workout schedule. You know when your work and other obligations will prevent you from going to the gym, so you simply work around that.However, exercise is only half of the equation. Your nutrition is equally important to your fitness success. Why is it, then, that so many people are caught unprepared when meal or snack time rolls around?You can maximize your workout nutrition with just a bit of preparation! Here are some time (and stress) saving ideas to help you stay prepared to get the nutrients your body needs.
Preparation leads to success. Once a week, take inventory of what’s in your pantry, your fridge and your freezer. Then, make a meal plan for the week. Don’t forget your pre- and post-workout snacks! Feel free to use items already in your reserves, but do make a grocery list of fresh produce and meats, too.
Know your goals. As you prepare your meals, you’ll need to keep your goals in mind. You’ll also need to know which foods will help you accomplish those goals.
Know your nutrients. If you’re not sure exactly which foods meet your goals, have a chat with your personal trainer! He can help you match your exercise goals to the right food, ensuring success.
Once you’ve made your grocery list, stick to it! Better yet, why not use one of those shopping services grocery stores offer? This will help prevent impulse buys that lead to setbacks later.Then, it’s time to prepare. Check your meal plan and prepare foods in advance. Some healthy foods freeze surprisingly well, like eggs, quinoa and even beans! Freeze these in meal-sized portions, and label according to the day of the week.You may spend the better part of a Saturday or Sunday afternoon preparing for the week ahead, but you’ll find that the preparation saves so much time during the week. It also helps keep you on track to meeting your fitness and nutrition goals. When your meal’s already cooked, you’re not going to order that pizza!
Essential Gear
You can’t be prepared if you don’t have the right tools for success. Your arsenal should include:
- Plastic or reusable storage baggies
- Tupperware in a variety of sizes
- A water bottle to keep with you at work
- A lightweight water bottle to keep hydrated while you workout
- An insulated lunchbag or bento box and a Thermos for soup
- Mason jars (great for iced green tea, parfaits and overnight oats)
Remember that there’s a learning curve. If you run into something you need, online shopping means that item is just a click away!
Tips for Keeping it Interesting
You’ll find that the more meal prep you do, the more inspired you’ll become. Here are a few tips to keep things lively.
- Stock up on spices and don’t be afraid to experiment!
- Stay well stocked with frozen fruits and veggies, too.
- Keep a mini-blender on hand. They’re great for sauces, smoothies and even homemade hummus.
- Invest in a good Crock Pot or Instantpot. These are awesome for chili, soups, quinoa and much more.
- Get an egg cooker! Yes, this is a thing! In about 20 minutes you can have perfectly cooked, easy to peel hard boiled eggs. These gadgets also make mini omelets, scrambled eggs and poached eggs. Brilliant!
- Spend the money on a good set of knives. Having chopped veggies at the ready makes food more flavorful and nutritious.
You don’t have to be a top chef to cook interesting, tasty meals. If all else fails, download a few healthy eating cookbooks to your e-reader and have fun experimenting!
Don't Rely on Supplements
Supplements can be a lifesaver. Did you rush out the door this morning and forget your lunch bag? It’s easy to run to the local shop and pick up a protein shake. However, they’re by no means a replacement for real, nutritious foods.The absolute best way to get the nutrients your body needs is through whole, fresh foods. To put it simply, a shake now and then may be easy, convenient and nutritious. If your goal is to build lean muscle, what you eat is just as important as how you train.
Macro and Calorie Adjustments
Everyone’s body and goals are different.
- Calories: To gain muscle, eat 10-20% above your maintenance calories.
- For Vegetarians: Replace meat with tofu, tempeh, lentils, or plant-based protein powders.
- If You’re Short on Time: Consider prepping just lunches and dinners or using a local meal prep service.
- Hydration: Track your water intake. The secret to successful lean muscle gain isn’t in extreme bulking or fad diets-it’s in sustainable habits.
High-Protein Meal Prep Recipe Ideas
Here are some high-protein meal prep recipes that last days in the fridge or hold up well in the freezer.
Thai Turkey Lettuce Cups: Meal prep doesn’t need to take all day; these turkey cups, for example, come together in 20 minutes and boast 43 grams of protein. Even better, the filling is beyond easy to reheat and pack into lettuce leaves, making for a lunch that requires next to no effort, but still feels fresh.
Spinach and Cheese Egg Muffins: These delicious spinach egg muffins contain a trio that’s guaranteed to please: protein-packed eggs, nutrient-rich veggies, and creamy goat cheese. You’ll get 4 grams of protein per muffin, so feel free to have two or three alongside a serving of cottage cheese or Greek yogurt to hit your morning quota.
Fiery Black Bean Soup: Vegan recipes can be protein-packed too. This spicy black bean soup (which goes vegan if you switch chicken broth for vegetable) provides 20 satiating grams of protein per serving, plus tons of fiber and plant-powered nutrients. You’ll get up to four full lunches or dinners from just one batch, and feel free to mix in shredded chicken or top with some cheese and Greek yogurt for extra protein.
Honey-Spiced Salmon With Quinoa: Salmon and quinoa are truly a power duo-one is a complete plant-based protein, the other a rich source of omega-3 fatty acids. In this recipe, red cabbage, cooked quinoa, honey, salmon, and lime combine into a delicious meal prep option with 41 grams of protein per serving.
Chiptole Chicken Fajitas: This delicious blend of chicken, peppers, onions, and mushrooms makes for the ultimate meal prep skillet. Simply warm it up and add it to flour tortillas, a bowl of rice, or top off a salad for an easy dinner or lunch all week long.
Herb Shrimp and Cabbage Roll-Ups: With 15 grams of protein (and only 105 calories) per roll, these veggie-wrapped takes on the Vietnamese classics are an ideal make-ahead lunch. Even better, they’re meant to be served cold and they already have the dipping sauce inside-no microwave or extra container necessary.
Turkey Burgers With Tomato Relish: You won’t miss the beef after trying these Greek turkey burgers with zucchini, mint, and tangy tomato-feta relish-plus 28 grams of protein per serving. Simply prep your patties and throw them into the fridge or freezer, depending on how long you’ll wait, to have on hand when you need healthy food fast.
Roasted Chicken and Potatoes With Kale: This super simple sheet pan is packed with flavor and 38 grams of protein per serving. It comes together in just minutes and is ready for lunches or quick dinners in a moment. We love how easy, yet flavorful each forkful is!
Sheet Pan Halibut With Potatoes: Halibut is an underutilized fish that boasts tons of vitamin A, niacin, calcium, iron, magnesium, potassium, and selenium. And since it’s a sheet pan recipe, there’s barely any cleanup-not to mention a whopping 40 grams of protein per serving. Add this one to your rotation ASAP.
Chicken With Fried Cauliflower Rice: This one pan wonder has less than 400 calories, 18 grams of carbs, and packs in 34 grams of protein per serving. It’s super flexible to whatever veggies you have on hand and brings big flavor from rice vinegar, soy sauce, and aromatics.
Tex-Mex Salmon Bowl: Meal prep doesn’t get easier than this bowl, which upgrades pre-made rice and canned black beans with buttery salmon and avocado. You’ll get an unbelievable 53 grams of protein, plus tons of fiber and healthy fats, from just 20 minutes of work-including the time it takes to make your own salsa.
Vegetable Fried Rice: Say goodbye to takeout. Swap your go-to order for this plant-based version with under 500 calories and 19 grams of filling protein from edamame and eggs. You’ll curb cravings while keeping your sodium intake in check. Plus, add your favorite shredded chicken or tofu for an extra protein punch.
Sautéed Chicken and Salad: For a nutritious meal that’ll also stun your family, we recommend this pan-cooked chicken and mixed salad with passion fruit vinaigrette. The 33 grams of protein aren’t the only reason to give it a try; with at least half your plate taken up with raw veggies, it’ll make you feel as good as it looks.
Crunchy Turkey Salad: Whether you’re repurposing holiday leftovers or trying to get rid of extra rotisserie chicken (which swaps well with turkey), consider this recipe your new go-to treat, offering a huge 41 grams of protein. Most of the prep in this meal is already done; you just need to cut the salad, whip up the dressing, and enjoy.
Shrimp, Avocado, and Egg Chopped Salad: Shrimp and hard-boiled eggs do double duty, bringing in 40 grams of protein per serving. Plus, the salad comes together in just minutes, which means less time for meal prepping and more time for enjoying.
Sheet Pan Chicken Tikka: Give your tikka masala a makeover. You’ll get all the traditional flavors of the Indian dish-garam masala, cilantro, and yogurt-without overdoing it on carbs or calories. Even picky eaters will find something to love about this hearty meal, which packs in 55 grams of protein per serving.
Veggie-Loaded Chickpea Waffles: If you’ve ever heated up the pre-made frozen kind, you know that waffles are just about the ideal meal prep food. This variety is a little healthier than the ones you’re used to-with 7 grams of protein and only 85 calories per savory waffle, you can have two or three with an egg, cheese, or extra yogurt to max out your protein.
Bean, Tuna, and Pepper Salad: Speaking of easy meal prep, time-crunched chefs will love this one: Most of this salad’s ingredients (beans, tuna, peppers, artichoke hearts, and olives) come right out of a can. Paired with the crunch of romaine for freshness, the result is an effortless dish with 15 grams of protein. Add in extra nuts for even more healthy fats and protein.
Egg-and-Cheese Sandwiches: Never have any time to make breakfast? Stop heading to the drive-thru and replace your less-than-healthy breakfast sandwich with this homemade recipe. Each one is meat-free (though, you can add some if you’d like), hides a bit of spinach inside, and contains 19 grams of protein. Plus, they freeze well for up to three weeks.
15-Minute Spinach Tomato Frittata: This super simple frittata takes just 20 minutes and will feed you for breakfast all week long. Serve alongside whole grain bread, a small salad, or a veggie and potato hash, and enjoy the 23 grams of filling protein.
Salmon, Artichokes, and Onion: Despite looking fancy, it’s actually pretty easy to throw together this hearty dish with 33 grams of protein per serving: All you really need is fresh salmon and veggies, plus vitamin C-packed oranges. With all the ingredients prepped, you’ll have dinner ready to pack away in just 20 minutes after getting started.
Rainbow Chicken Slaw: This keto-friendly recipe has 32 grams of protein per serving, plus every color of the rainbow. But even non-keto eaters can enjoy this refreshing main, which combines chicken with cabbage, carrots, beets, snow peas, and avocado. Even better, this healthy slaw can even be served cold, right out of the fridge.
Pesto Tortellini with Snow Peas: Perhaps the greenest dish here, this tortellini falls somewhere between saucy and soupy-and that’s exactly where it should be. The crunchy snow peas, which provide much of the 18 grams of protein, pair well with soft, cheesy tortellini and nutty pesto. You may not even be able to wait to reheat it as lunch.
Southwestern Chopped Salad: Most pre-made salads are pretty wimpy by the time you get to eat them, but this verdant option will hold up long past lunchtime. Shrimp, beans, and avocado provide 27 grams of protein, while romaine, peppers, and cucumber bring fiber and crunch. And did we mention it’s only about 300 calories per serving?