Top 10 High Protein Meal Prep Recipes for Muscle Gain

Maintaining a high protein meal prep is crucial for those looking to build muscle mass. Proper meal prep not only saves time but ensures you’re meeting your nutritional needs. Here, we present ten meticulously curated high-protein meal prep recipes designed to fuel muscle growth and keep you satiated throughout the day.

1. Grilled Chicken and Quinoa Salad

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 cups cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Season the chicken with salt, pepper, and your favorite herbs.
2. Grill the chicken until fully cooked, then slice into strips.
3. In a large bowl, combine quinoa, cherry tomatoes, cucumber, red onion, and feta cheese.
4. Drizzle with olive oil and lemon juice, then mix well.
5. Divide into meal prep containers, adding grilled chicken on top.

Nutritional Information (per serving):

• Protein: 30g
• Carbs: 25g
• Fat: 10g

2. Turkey and Vegetable Stir-Fry

Ingredients:

• 1 lb ground turkey
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pan and cook garlic until fragrant.
2. Add ground turkey and cook until browned.
3. Stir in vegetables and cook until tender.
4. Drizzle with soy sauce and sesame oil, then mix well.
5. Portion into containers for easy reheating.

Nutritional Information (per serving):

• Protein: 35g
• Carbs: 15g
• Fat: 12g

3. Beef and Sweet Potato Bowls

Ingredients:

• 1 lb lean ground beef
• 2 large sweet potatoes, cubed
• 1/2 cup diced onions
• 2 cups spinach
• 2 tbsp olive oil
• Salt, pepper, and paprika to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, pepper, and paprika. Spread on a baking sheet and roast for 25-30 minutes.
3. Cook ground beef in a pan with diced onions until browned.
4. Stir in spinach until wilted.
5. Combine beef mixture with roasted sweet potatoes and divide into containers.

Nutritional Information (per serving):

• Protein: 40g
• Carbs: 30g
• Fat: 15g

4. Baked Salmon with Asparagus

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place salmon fillets and asparagus on a baking sheet.
3. Drizzle with olive oil and season with salt and pepper.
4. Top with lemon slices and bake for 15-20 minutes.
5. Portion into containers for a nutritious, high-protein meal.

Nutritional Information (per serving):

• Protein: 32g
• Carbs: 5g
• Fat: 18g

5. Greek Yogurt and Berry Parfait

Ingredients:

• 2 cups Greek yogurt
• 1 cup mixed berries (blueberries, strawberries, raspberries)
• 1/4 cup granola
• 2 tbsp honey

Instructions:

1. Layer Greek yogurt in a container.
2. Top with mixed berries and granola.
3. Drizzle with honey for added sweetness.
4. Store in the fridge for a quick breakfast or snack.

Nutritional Information (per serving):

• Protein: 20g
• Carbs: 25g
• Fat: 5g

6. Tofu and Veggie Stir-Fry

Ingredients:

• 1 block firm tofu, cubed
• 1 cup snap peas
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pan and cook garlic until fragrant.
2. Add tofu cubes and cook until browned.
3. Stir in vegetables and cook until tender.
4. Drizzle with soy sauce and sesame oil, then mix well.
5. Portion into containers for easy reheating.

Nutritional Information (per serving):

• Protein: 20g
• Carbs: 10g
• Fat: 15g

7. Egg Muffins with Spinach and Cheese

Ingredients:

• 6 large eggs
• 1 cup spinach, chopped
• 1/2 cup shredded cheddar cheese
• 1/4 cup diced onions
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Whisk eggs in a large bowl.
3. Stir in spinach, cheese, and onions.
4. Season with salt and pepper.
5. Pour mixture into a greased muffin tin and bake for 20 minutes.
6. Store in the fridge for a quick, high-protein breakfast.

Nutritional Information (per serving):

• Protein: 15g
• Carbs: 3g
• Fat: 10g

8. Shrimp and Avocado Salad

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 2 avocados, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, diced
• 2 tbsp olive oil
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine shrimp, avocados, cherry tomatoes, and red onion.
2. Drizzle with olive oil and lime juice.
3. Season with salt and pepper and mix well.
4. Divide into containers for a fresh and filling meal.

Nutritional Information (per serving):

• Protein: 25g
• Carbs: 10g
• Fat: 20g

9. Chicken and Broccoli Alfredo

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 2 cups broccoli florets
• 1 cup Alfredo sauce
• 1/2 cup Parmesan cheese, grated
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan and cook chicken until browned.
2. Add broccoli florets and cook until tender.
3. Stir in Alfredo sauce and simmer for 5 minutes.
4. Top with Parmesan cheese and mix well.
5. Portion into containers for a creamy, protein-packed meal.

Nutritional Information (per serving):

• Protein: 35g
• Carbs: 15g
• Fat: 20g

10. Cottage Cheese and Fruit Bowl

Ingredients:

• 2 cups cottage cheese
• 1 cup pineapple chunks
• 1/2 cup sliced strawberries
• 1/4 cup chopped nuts (almonds or walnuts)

Instructions:

1. Spoon cottage cheese into containers.
2. Top with pineapple chunks and sliced strawberries.
3. Sprinkle with chopped nuts for added crunch.
4. Store in the fridge for a quick and easy high-protein snack.

Nutritional Information (per serving):

• Protein: 25g
• Carbs: 20g
• Fat: 10g

By incorporating these high protein meal prep recipes into your routine, you can ensure a balanced diet that supports muscle gain and overall health. Each recipe is designed to be convenient, delicious, and packed with the nutrients needed to fuel your workouts and recovery.