14 Healthy Bodybuilding Meals You Can Prep Ahead of Time

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Easy steps & a 7-day plan for bodybuilding meal prep
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Bodybuilders gain muscle through regular weightlifting and exercise, but they also have to follow a high-protein diet in order to reach their gains goals. Below, you’ll find easy and delicious meals made for bodybuilders to prepare ahead of their week, as well as a sample 7-day menu to maximize your macros. Planning a weekly menu takes time and effort, so let’s get to work.

Our Top Bodybuilding Meal Prep Ideas

  1. Flank steak fajitas
  2. Baked salmon and asparagus
  3. Protein-packed yogurt bowl
  4. Protein waffles
  5. Thai chicken coconut curry
Section 1 of 6:

14 Bodybuilding Meal Prep Ideas

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  1. Denver (or Western-style) omelets are a great source of protein and healthy fats—plus they’re packed full of flavor! Plus, making them in “muffin” form is such an easy way to make time for a full breakfast in the morning. Start by whisking together a few eggs with a dash of milk, then stir in some bell peppers, ham, and shredded cheddar cheese. Pour the mixture into a muffin tin until each cup is almost full, then bake for about 20-25 minutes. [1]
  2. Flank steak fajitas means the lean meat protein you need after a workout can also taste amazing. Start by soaking flank steak cut into strips in your favorite marinade and then searing it with garlic, onion, and bell peppers until crispy. Serve in tortillas with cilantro, lime juice, and any additional toppings you like.
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  3. Loaded with protein and omega-3 fatty acids, salmon is the king of good fats. Rub it with butter and top with chili flakes, parsley, garlic, and salt. Place onto a baking sheet with tomatoes and asparagus. Drizzle with olive oil, salt, and pepper, and bake at 400° for 20 minutes.
  4. Tofu is packed with protein, which proves you don’t always need meat to put on bulk. It’s as easy as stir-frying pre-roasted potatoes, mushrooms, onion, tomato, and spinach and then setting them aside. Then, pan-fry broken-up tofu in soy sauce, garlic powder, and turmeric. Then, combine the two sets of ingredients for a meal you can store in the fridge or freezer.
  5. Keep your midday lunch keto-approved to help you gain muscle with flavorful lettuce wraps. Saute onions together with lean ground beef until cooked through. Add sliced bell peppers, garlic, and basil to enjoy on lettuce wraps, which you can pick up on the go.
  6. You can prepare New Orleans-style pulled pork in a slow cooker with only a handful of ingredients. Just add pork butt, hot sauce, and Creole seasoning, and set it on low for 6-8 hours. You’ll have enough pulled pork to satisfy you after the toughest workout for an entire week (and likely have leftovers for freezing).
  7. High-protein yogurt bowls contain between 35 and 40 grams of protein and can prepare you for the gym in no time. Add protein powder, peanut butter, and cinnamon to Greek yogurt. Top with banana or apple slices, along with any nuts and seeds for extra nutrients. [2]
  8. Whip up enough lean ground turkey chili for an entire week’s worth of bulk-focused lunches. Saute ground turkey and then combine with green chiles, red onion, red pepper, garlic, crushed tomatoes, and any kind of beans you like best. Season with crushed red pepper and chili seasoning, only to let simmer for 30 minutes.
  9. Take advantage of complex carbohydrates from sweet potatoes with this nutritious beef hash after a session at the gym. Roast vegetables like broccoli or Brussels sprouts in a 425°F oven for 30-40 minutes. While cooking, saute the ground beef, red onion, and salt/pepper, and prepare mashed sweet potatoes. Combine them all into your meal prep containers for a power-packed lunch.
  10. Transform your regular waffles into a high-protein version by adding protein powder. Start with a whole-grain or gluten-free waffle mix, and then subtract the amount of mix you replace with added protein powder. Enjoy before your morning workout for a healthy dose of protein.
  11. Keep lean protein at the forefront with this easy recipe for flavorful Teriyaki chicken. Marinate chicken thighs in teriyaki sauce, a clove of garlic, a tablespoon of honey, 2 tablespoons of cooking oil, and grated ginger to taste. Then, saute the chicken over medium heat for 5-7 minutes. It’s easy to marinate the night before and serve for lunch in a bowl of white rice and broccoli or green beans.
  12. This quiche ditches the high-calorie crust in favor of a high protein mix of eggs, bacon, swiss cheese, zucchini, and cottage cheese for a creamy bite that will prep you for the day (and workout) ahead.
  13. Transport your favorite taco ingredients to a bowl by adding pan-cooked lean ground turkey, along with basmati rice, beans, salsa, and guacamole (for those good fats). Add a packet of taco seasoning to your ground turkey for all the right flavors.
  14. Thai flavors meld perfectly with a bodybuilder-focused diet with lean chicken breast, veggies, and coconut milk. Cook strips of chicken and set aside while you sauté onions, bell peppers, carrots, garlic, and ginger. Once the chicken goes back in, add 1.5 cups of coconut milk, a tablespoon of soy sauce, 1.5 teaspoons of curry powder, and 2 tablespoons of Thai red chili paste. You’ll have a curry that’s better than takeout (and more healthy, too).
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Section 2 of 6:

Daily Meal Prep Plan for Bulking

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  1. Bodybuilders need a hearty breakfast when working out afterward, so start the day with protein-filled egg bites. Follow up your workout with a fresh Greek chicken bowl for lunch and shrimp with an added kick for dinner.
    • Breakfast:
      • Egg and veggie bites: Get your protein first thing in the morning by baking muffin bites (in muffin tins) filled with eggs and vegetables of your choice, like onion, tomato, and spinach. Bake in a 350°F oven for 20 minutes or until golden brown.
    • Lunch:
      • Greek chicken bowl: Pair your bodybuilding meal needs with a Mediterranean-inspired Greek chicken bowl. Combine grilled chicken, brown rice, and a cucumber salad topped with Greek tzatziki for a flavor that doesn’t have to come with added fat.
    • Dinner:
      • Spicy shrimp bowl: Shrimp is a wonderful way to change up the protein in your bulking meals, but stands out more when it’s spicy. Saute deveined shrimp and add ginger, soy sauce, and lime juice for the last minute or two. Serve in a bowl over white rice with avocado slices, shredded carrots, scallions, cilantro, and spicy mayo.
  2. Today’s meals offer a variety between a sweet and savory style breakfast, a burrito bowl lunch filled with a healthy dose of macronutrients, and extra protein for dinner with a Korean beef dish.
    • Breakfast:
      • Cottage cheese bowl: It couldn’t be easier to have this cottage cheese bowl in two ways—sweet or savory. Make it early with either berries, peanut butter, and granola or with avocado, veggies, and seasoning. It’s the perfect breakfast for those who have an appointment with a personal weight trainer.
    • Lunch:
      • Burrito bowl: Pack on muscle with a fully loaded burrito bowl filled with hearty sources of protein. Bake chicken thighs marinated in lime juice and spices for 25 minutes in a 425° oven while roasting diced potatoes dressed in olive oil at the same time (the potatoes may take up to 25 minutes). Meanwhile, sauté some peppers and onions in a pan, add more olive oil and lime, and prepare rice and beans. Pile each ingredient into your containers, along with cheddar cheese, salsa, and cilantro.
    • Dinner:
      • Korean beef bowl: Get everything you need in one bowlful with Korean-inspired ground beef, rice, and spinach. Saute spinach and a clove of garlic before setting aside. Make a sauce for the beef from soy sauce, brown sugar, sesame oil, and Sriracha. Saute the beef, drain, and then add the sauce mixture so it simmers for a few minutes. Serve over rice with spinach, green onion, and a halved hard-boiled egg for a bowl full of vitamins and nutrients you need to bulk up.
  3. Day 3 takes advantage of a lower-fat egg salad, followed by a satisfying sesame chicken lunch for bodybuilders who like to eat within an hour after a workout. A pork stir-fry for dinner is loaded with lean protein, veggies, and Chinese flavor.
    • Breakfast:
      • Protein egg salad: There’s no extra fat in a high-protein egg salad when you substitute half of the mayonnaise with Greek yogurt and add sriracha and paprika for a morning kick. Eggs are one of the easiest ways to get your much-needed protein and macro calories in before your morning workout.
    • Lunch:
      • Sesame orange chicken: You can still bread pieces of cubed chicken in wheat flour and whole grain breadcrumbs to enjoy an Asian-style orange chicken. Boil and then simmer the orange sauce with orange juice and zest, honey, soy sauce, ginger, garlic, water, and cornstarch until it thickens. Bake the chicken on a sheet pan with broccoli drizzled with olive oil, salt, and pepper for 15-20 minutes in a 400°F oven. Dredge the baked chicken in the orange sauce and serve with rice and broccoli.
    • Dinner:
      • Pork stir fry: Pork tenderloin is one of the leanest cuts of meat, which means you can indulge in a delicious pork stir fry while building muscle mass. Saute pork cubes marinated in honey, Sriracha, garlic, ginger, soy sauce, and water. Once cooked, stir in with sauteed mushrooms, peppers, and snow peas over rice for a healthy Chinese-style pork dinner.
  4. Protein directly contributes to building muscle during a workout, while a dose of fat slows your digestion for energy that lasts. [3] Starting with a breakfast parfait makes sense when lunch is a high-protein chicken quinoa bowl. Enjoy a ground beef stir fry for dinner with unique flavors like ginger, honey, and coconut.
    • Breakfast:
      • Yogurt parfait: Store these nutritious yogurt parfaits in a mason jar for a quick breakfast on the go. Layer Greek yogurt, fresh or dried fruits, granola, nuts, and seeds for a light, nutrient-rich breakfast.
    • Lunch:
      • Chicken quinoa bowl: All you need to do is cook your chicken, quinoa, and veggies using an Instant Pot. The fiber and antioxidants in quinoa are good reasons why it’s called a bodybuilding-friendly superfood. Divide this dish up into several servings or more for multiple meals.
    • Dinner:
      • Chicken pesto stir fry: Save time on making pesto by using a premade version for your quick and easy dinner. Cook chicken slices in a pan with broccoli, tomatoes, and garlic to serve over garden greens for an extra punch of veggies after a long day of bodybuilding.
  5. Treat yourself to high-protein peanut butter bites for early morning energy and a comforting chili for lunch boasting unexpected flavors. Dinner keeps high protein and low fat in mind with an easy-to-prepare sheet pan of chicken and vegetables.
    • Breakfast:
      • Peanut butter protein energy bites: For those on the go, energy bites have all the pep you need for morning workouts. Add ½ cup each of shredded coconut, peanut butter, flax seeds, and chocolate chips to a cup of old-fashioned oats (rich in complex carbs, protein, and fiber). Follow with â…“ cup honey and a tablespoon each of vanilla extract and fat-burning chia seeds. Chill for an hour or two before rolling the mixture into balls that you can have for breakfast or take with you.
    • Lunch:
      • Pinneapple chicken fried rice: Don't bother with takeout guilt when you can stay on a bodybuilding diet and eat fried rice. Combined cooked chicken cubes with sauteed garlic, onion, bell pepper, pineapple, and turmeric. Serve over brown rice with an easy Sriracha, ginger, and soy sauce for a meal you'll be thinking about while working out.
    • Dinner:
      • Sheet pan chicken and vegetables: Take advantage of cooking in bulk on a sheet pan for the ultimate successful meal prep. Line up your chicken breasts and rainbow veggies and dress with olive oil and your favorite seasonings. Bake in a 400° oven for 20–25 minutes. You’ll be ready for any workout challenge you have in mind.
  6. There’s no work involved with a breakfast of overnight oats to have you ready for your AM workout routine. Spend even less time taking a premade mason jar salad with you for lunch on the go so you can enjoy a one-pot dinner of chicken and rice as a reward.
    • Breakfast:
      • Pumpkin overnight oatmeal: You’ll be ready for any morning reps with the help of overnight oats. Combine oats, milk, pumpkin puree, pumpkin pie spice, cinnamon, and protein powder for a power meal with added vitamins from pumpkin for extra nutrients. Refrigerate overnight and dig in when the sun comes up.
    • Lunch:
      • Mason jar salad: The latest trend of mason jar salads allows for completely interchangeable ingredients, from your protein of choice (grilled chicken or flank steak, cooked shrimp) to leafy greens, carrots, cucumber, shredded cheese, and beans for added bulking nutrients. Just grab one from the fridge when you’ve worked up an appetite.
    • Dinner:
      • One-pot chicken and rice: Prepare a nutritious dinner with staples like pan-fried chicken, jasmine rice, and zucchini, along with whatever seasoning you like. Set them all in the air fryer and top with avocado for a creamy finish to your powerhouse of protein and healthy fats.
  7. Go for a casserole at breakfast full of protein and healthy veggies that are easy to freeze. Warm up with a hearty lentil soup at lunch and enjoy honey-Sriracha meatballs for dinner. Bodybuilders should aim for approximately 6 meals a day, so make your Day 7 meals the tastiest yet. [4]
    • Breakfast:
      • Egg Casserole: Casseroles can be healthy enough for bodybuilders to enjoy when they’re a mix of eggs, cheese, and a pound of meat protein. Don’t forget to add veggies like spinach, bell pepper, tomato, and onion. Bake at 350°F in a baking dish for 45–50 minutes. Freeze individual portions for next week!
    • Lunch:
      • Lentil soup: A high-protein lentil soup is the answer to a post-workout lunch on a chilly day. Simmer red lentils in 4 cups of bone broth, along with onion, garlic, celery, and carrots for 25 minutes. Add cumin and chopped kale for a spicy finish.
    • Dinner:
      • Asian meatballs: Think you can’t have honey-Sriracha meatballs while bulking up? You can just combine lean ground beef with panko bread crumbs, eggs, garlic powder, onion powder, ketchup, salt, and pepper. Form into balls and bake for 12–15 minutes in a 375°F oven. Serve over rice and garnish with green onions for a high-protein end to a successful week of building muscle mass.
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Section 3 of 6:

Step-by-Step Guide for Bodybuilding Meal Prep

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  1. Eating enough lean protein is the most important throughout the day, while carbohydrates are best enjoyed directly before or after your workout. [5] Bodybuilders should aim for a daily fat intake of 41 grams per day. This means that roughly 15% of your caloric intake should consist of fats while training to build muscle. [6]
    • Decide on a time length for your bulking meal prep plan. How long you decide to stick to a bulking meal prep diet varies from person to person. Many bodybuilders start with a bulking cycle followed by a cutting cycle. A 4-week bulking plan is a solid place to start, especially if you’re new at this. [7]
  2. Macros are sources of protein, carbohydrates, and vegetables you need in larger amounts. [8] First, figure out how many calories per macro. There are 40 calories per 10 grams of protein or carbs and 90 calories per 10 grams of fat. Determine the total amount of macro calories by multiplying the grams of protein in a food by the calories. Repeat this equation for any carbohydrates or fat included in the meal. If you add up all three, you get the total macro calories per meal. [9]
    • Use an online calculator to work out your daily macros. Many bodybuilders follow the 40-40-20 plan, a low-fat, high-protein diet for bodybuilders that is 40% protein, 40% carbs, and 20% fat. [10]
    • There is no one-size-fits-all ratio for determining daily macros. Outside of using an online macro calculator tool, you can figure out how many macros you need daily by considering factors like age, gender, body type, height, weight, and fitness goals. [11]
  3. Look for BOGO deals at the grocery store for staples like chicken, rice, or eggs. Begin by preparing enough food for one meal that lasts for a week, and work your way up from there. Remember, you can use one ingredient in multiple meals. [12]
    EXPERT TIP

    Laura Flinn

    USA Olympic Weightlifting Sports Performance Coach
    Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.
    Laura Flinn
    USA Olympic Weightlifting Sports Performance Coach

    High-protein foods directly affect increasing muscle mass. Foods that will help build muscle include lean protein like chicken, turkey, eggs, lean beef, fish, protein powder, and Greek yogurt. Complex carbs include sweet potato, brown rice, vegetables, and fruits. Healthy fats include avocados, nuts, and olive oil.

  4. It’s worth spending a Sunday preparing a week’s worth of meals and refrigerating or freezing meals for the week. Invest in a set of airtight containers so your meals will stay fresh all week long.
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Section 4 of 6:

Freezing & Reheating Meals When Batching

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  1. If you choose to freeze your prepared bodybuilding meals, then it’s important to do everything you can to freeze and reheat them properly—otherwise, they won’t taste like the delicious fresh meals that you prepared! Follow these tips on how to properly freeze and reheat your meals after batch-cooking for bodybuilding: [13]
    • Allow food to cool completely before freezing.
    • Store to-be-frozen meals in resealable freezer-safe containers or Ziploc bags.
    • Label each container with a name and date so you can keep track of its freshness.
    • If possible, use a vacuum sealer machine to extend freezing times and overall quality preservation. [14]
    • Before freezing, combine food combinations that you can reheat together once defrosted.
    • Separate sauces or garnishes before freezing—ice cube trays work great for this purpose. [15]
    • Reheat food using the original cooking method. For example, if you start with baked chicken, warm it up in the oven.
    • Rice, grains, and casseroles can be reheated right out of the freezer. Otherwise, allow food to defrost in the refrigerator before reheating to serve. [16]
Section 5 of 6:

Why is bodybuilding meal prep a good idea?

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  1. Making meals in advance helps you adhere to your fitness and nutrition goals by reducing the chance that you’ll reach for a chemical-filled microwave meal or junk food snack just because you don’t feel like cooking. Sticking to your bodybuilding diet is a way to reduce overall stress so you can concentrate on your next deadlift. [17]
    • Preparing meals in bulk also saves you more time and money. By shopping and preparing weekly meals in bulk, you’re less tempted to spend money eating out. Batching meals also saves you time compared to cooking individual meals each day, and it also adds up to less cleanup!
    EXPERT TIP

    Souad Gharib

    Exercise & Wellness Specialist
    Souad Gharib is a Exercise & Wellness Specialist based in the United Kingdom. She is the Founder of Female Trainer, a boutique women's gym based in West London, United Kingdom. Souad specializes in helping women reach their goals through exercise, nutrition, and counseling. Female Trainer offers personalized training sessions delivered by Souad and her experienced team of female trainers. In addition to in-person training, she has also created an online coaching program, offering tailored fitness programs and guidance to women worldwide. Her unique contributions to women's health and fitness have been featured in several online publications, including Savoir Flair, The Independent, and Yahoo UK.
    Souad Gharib
    Exercise & Wellness Specialist

    Prepping meals can add complex carbohydrates and fats to your diet. I recommend carbohydrates like brown rice, sweet potatoes, rice cakes, and oats, plus fats including avocado and nuts. You can also add supplements and a protein shake.

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Section 6 of 6:

Clean Bulk vs. Dirty Bulk Meal Prep

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  1. Clean bulk focuses on the quality of nutritious foods like lean protein, complex carbs, healthy fats, and veggies. Dirty bulk is all about calorie surplus to increase muscle mass quickly. These calories can come from an array of foods, including burgers, french fries, and soda.
    • While dirty bulk may be less demanding and offer quicker gains, clean bulk emphasizes a leaner body than its more relaxed dietary counterpart. [18]

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      References

      1. ↑ https://fitfoodiefinds.com/healthy-denver-omelet-egg-bake-serve-crowd/
      2. ↑ https://ohsnapmacros.com/high-protein-yogurt-bowls/
      3. ↑ https://www.bodybuilding.com/fun/bodybuilders_most_important_meal.htm
      4. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC6680710/
      5. ↑ https://www.bodybuilding.com/content/meal-plan-for-every-guy.html
      6. ↑ https://biolayne.com/articles/nutrition/set-carb-fat-intake-maximal-gains/
      7. ↑ https://www.maxinutrition.com/blogs/sports/4-week-bulking-transformation-diet
      8. ↑ https://www.trifectanutrition.com/blog/how-to-count-macros-and-why-you-should-do-it
      9. ↑ https://www.trifectanutrition.com/blog/how-to-count-macros-and-why-you-should-do-it
      1. ↑ https://www.leanwithstyle.com/40-40-20-diet/
      2. ↑ https://crazybulk.com/blogs/nutrition/bodybuilding-macros
      3. ↑ https://www.bodybuilding.com/content/why-to-meal-prep-and-where-to-start.html
      4. ↑ https://adashofmacros.com/guide-freezing-meal-prep/
      5. ↑ https://outofair.com/blog/food-expiration-chart-shelf-life-of-your-vacuum-sealed-food
      6. ↑ https://www.peanutbutterandfitness.com/meal-prep-monday-monster-freezer-prep/#Tips_for_Vacuum_Sealing
      7. ↑ https://www.thekitchn.com/ultimate-guide-to-reheating-what-you-batch-cooked-261470
      8. ↑ https://blog.nasm.org/time-saving-healthy-and-easy-meal-prep-ideas
      9. ↑ https://fitmencook.com/blog/dirty-bulk-vs-clean-bulk/

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