If you’re looking to pack on muscle without the hassle of complicated recipes, you’re in the right place! Here are 12 muscle-building meal prep ideas, each loaded with over 30 grams of protein. These dishes are not only simple to make but also delicious enough to keep you coming back for more. Get ready to fuel your workouts and gain muscle with ease!
Contents
- 1. Salmon and Asparagus with Brown Rice
- 2. Shrimp Tacos with Avocado Salsa
- 3. Greek Yogurt Parfait with Protein Granola
- 4. Grilled Chicken Quinoa Bowl
- 5. Turkey and Spinach Stuffed Peppers
- 6. Beef and Broccoli Stir-Fry
- 7. Chickpea and Lentil Power Salad
- 8. Pork Tenderloin with Sweet Potato Mash
- 9. Egg and Spinach Breakfast Wrap
- 10. Cottage Cheese Bowl with Berries and Nuts
- 11. Tofu Stir-Fry with Mixed Vegetables
- 12. Protein-Packed Smoothie Bowl
1. Salmon and Asparagus with Brown Rice
This meal is all about balance and nutrition. The salmon packs a protein punch, while the asparagus adds vitamins and fiber. Pairing it with brown rice gives you the complex carbs you need for energy.
2. Shrimp Tacos with Avocado Salsa
These shrimp tacos are a tasty way to pack in protein while keeping your meals exciting. Fresh shrimp paired with creamy avocado salsa makes every bite satisfying and flavorful. Plus, they’re super easy to prep, so you can whip them up in no time!
3. Greek Yogurt Parfait with Protein Granola
This Greek yogurt parfait is a tasty way to fuel your day. Layered with fresh berries and crunchy protein granola, it packs over 30g of protein in a delicious format. Enjoy it for breakfast or as a snack to keep you energized!
4. Grilled Chicken Quinoa Bowl
This Grilled Chicken Quinoa Bowl is a tasty way to pack in protein. With juicy chicken, fluffy quinoa, and colorful veggies, it’s a satisfying meal. Top it off with creamy avocado for a little extra goodness!
5. Turkey and Spinach Stuffed Peppers
Turkey and spinach stuffed peppers are a delicious way to pack in protein and veggies. Each pepper is loaded with ground turkey, fresh spinach, and spices, making it a satisfying meal prep option. Plus, they’re easy to make and perfect for a week of healthy lunches!
6. Beef and Broccoli Stir-Fry
Beef and broccoli stir-fry is a quick and tasty meal that’s loaded with protein. The tender beef pairs perfectly with crunchy broccoli, making it a satisfying choice for muscle-building. Serve it over rice for a balanced meal that will keep you full and fueled.
7. Chickpea and Lentil Power Salad
The Chickpea and Lentil Power Salad is a delightful mix of flavors and textures. Packed with protein, this salad makes for a satisfying meal prep option. Toss in some fresh veggies and a squeeze of lime, and you’ve got a dish that’s as tasty as it is nutritious!
8. Pork Tenderloin with Sweet Potato Mash
Pork tenderloin with sweet potato mash is a delicious and filling option for anyone looking to pack in some protein. This dish not only offers over 30 grams of protein, but the sweet potato adds a creamy texture and a boost of nutrients. It’s an easy meal prep choice that keeps your taste buds happy while building muscle!
9. Egg and Spinach Breakfast Wrap
This Egg and Spinach Breakfast Wrap is a tasty way to kickstart your day. Packed with protein and nutritious greens, it’s a quick meal prep option that keeps you full. Grab one on your way out, and you’ll be fueled for whatever comes next!
10. Cottage Cheese Bowl with Berries and Nuts
If you’re looking for a simple snack that’s rich in protein, try a cottage cheese bowl topped with fresh berries and nuts. The combination not only tastes great but also packs over 30g of protein, perfect for muscle-building. Plus, it’s super easy to make and can be customized to your liking!
11. Tofu Stir-Fry with Mixed Vegetables
This tofu stir-fry is a fantastic option for anyone looking to pack in some protein while enjoying tasty veggies. With crisp bell peppers and seasoned tofu, it’s both filling and nutritious. Plus, you can easily customize it with your favorite spices or additional vegetables!
12. Protein-Packed Smoothie Bowl
Start your day with a protein-packed smoothie bowl that’s not only tasty but also super satisfying. Blend your favorite fruits with yogurt and top it off with crunchy seeds and nuts for that extra protein kick. It’s a fun way to fuel your muscles and keep you energized for whatever comes your way!
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
