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4 Best Meal Preps for Muscle Gain

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These 4 high-protein meal prep ideas are designed to fuel muscle gain and clean eating goals. Packed with lean protein, whole grains, and healthy fats, they’re perfect for post-workout recovery, bulking phases, or everyday fitness-focused meals.

Ingredients

Units Scale
  • Grilled Chicken with Quinoa, Spinach & Eggs:
    • 2 grilled chicken breasts (skinless, boneless)
    • 1 cup cooked quinoa
    • 1 cup fresh spinach or spring mix
    • 2 soft-boiled eggs
    • Handful of raw walnuts
    • Olive oil, salt, pepper
  • Salmon with Brown Rice & Avocado Bowl:
    • 6 oz grilled or baked salmon
    • 1/2 cup brown rice
    • 1/2 avocado, sliced
    • 1/2 cup roasted broccoli
    • 1 tbsp sesame seeds
    • Lemon & black pepper
  • Beef Stir Fry with Jasmine Rice:
    • 6 oz lean flank steak, thinly sliced
    • 1 cup cooked jasmine rice
    • 1 cup stir-fried mixed vegetables (peppers, broccoli, onions)
    • 1 tbsp low-sodium soy sauce
    • 1 tsp garlic + ginger mix
  • Turkey Sweet Potato Power Bowl:
    • 5 oz lean ground turkey (93%)
    • 1 medium sweet potato, roasted
    • 1/2 cup black beans
    • 1/4 cup corn
    • Hot sauce, lime juice, and chopped cilantro

Instructions

  1. Prepare each protein (grill chicken, bake salmon, stir-fry beef, cook ground turkey) to desired doneness with basic seasonings.
  2. Cook grains (quinoa, brown rice, jasmine rice, and roast sweet potatoes) according to package instructions.
  3. Assemble each bowl with the corresponding base, protein, vegetables, and toppings.
  4. Season with herbs, sauces, or dressings as noted, and portion into meal prep containers.
  5. Refrigerate for up to 4 days. Reheat before serving (except avocado and fresh greens, which can be added fresh).

Notes

  • Use batch cooking for grains and proteins to save time.
  • Adjust portions and ingredients to match your specific macros or goals.
  • Swap proteins or grains for variety (e.g., shrimp, tofu, farro).
  • Add a boiled egg or more veggies for volume without excess calories.

Nutrition

Find it online: https://yumfoodusa.com/4-best-meal-preps-for-muscle-gain/