bodybuilding meal prep

30 Best Bodybuilding Meal Prep Ideas | Weight Gain Meal Prep Recipes

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If you are on a weight gain journey or you starting a bodybuilding diet, then you would know that it is recommended to eat at least three to six times a day. And remember, your meals should always have healthy fats, proteins, and carbs in them. This could sound quite a chore especially if you will have to make yourself go to the kitchen and whip up something six times a day. This is where meal prepping comes in handy! You can easily prepare your meals in batches in advance and all you need to do is to reheat them!

bodybuilding meal prep 

With that said, here are 30 bodybuilding meal prep recipes you can easily do!

30. Slow Cooker Chicken Provencal

If you share my constant quest for additional time throughout the day, you’ll appreciate the convenience of a slow cooker, particularly when it comes to this Slow Cooker Chicken Provencal. With just 10 minutes of preparation, this meal simmers for 7 hours and emerges as a visually appealing and flavorful dish that seems like it took much longer to prepare! While I enjoy this meal by itself in a bowl, it also pairs wonderfully with my Skinny Chicken Tostadas! If you end up with leftovers, I highly recommend giving both options a try!

29. Healthy Frozen Hot Chocolate {Vegan} for Your Bodybuilding Meal Plan

As a self-proclaimed chocolate enthusiast, I enjoy everything from chocolate cake with chocolate cherry ganache to avocado chocolate mousse. This Frozen Hot Chocolate recipe showcases cacao powder and a delightful, smooth chocolate syrup.

Initially, I thought Frozen Hot Chocolate was just another name for a chocolate milkshake. However, I now recognize it as a distinct and delicious beverage!

While chocolate milkshakes are typically made with ice cream and a small amount of milk, Frozen Hot Chocolate incorporates hot chocolate mix. In this case, we use cocoa powder, coconut milk powder, and coconut sugar.

It’s akin to enjoying a comforting cup of hot chocolate, but in a refreshing form for warmer days.

Chocolate is not only irresistibly delicious but also a nutritional powerhouse. Dark chocolate is rich in polyphenols that combat free radical damage. Its flavanols support heart, gut, and brain health. Additionally, chocolate is high in various nutrients, including magnesium.

Magnesium is vital for maintaining a healthy heart and cardiovascular system, as well as muscle and nerve function. It is even thought to play a role in diabetes prevention.

To make Frozen Hot Chocolate, blend the ingredients, keeping in mind that coconut milk powder may clump more than liquid milk. For a smoother blend, avoid adding all liquid ingredients at once.

While I usually prefer marshmallows in my hot chocolate, the frozen version calls for an alternative: whipped cream, which doesn’t need heat to achieve creaminess. Choose raw, grass-fed cream or coconut cream if you prefer a dairy-free option. Store-bought organic grass-fed cream is another good choice.

This indulgent Frozen Hot Chocolate is brimming with rich chocolate flavor. Serve it with homemade whipped cream and a drizzle of chocolate sauce for a delightful treat!

28. Crockpot Chicken Teriyaki

This simple slow cooker teriyaki chicken boasts a tasty, sweet, and sticky glaze without any refined sugars. This healthier take on the classic teriyaki sauce allows for guilt-free indulgence. The chicken is slow-cooked to achieve tenderness and allows the teriyaki flavors to permeate the meat. This scrumptious slow cooker teriyaki chicken goes exceptionally well with green vegetables.

If you have a good recipe, thickening teriyaki sauce is a breeze. There’s no need for additional thickening agents like cornflour or starch, which are not traditionally used. The sauce thickens naturally during the reduction process, forming a sticky glaze. The thickening occurs due to a combination of gelatin from the cooking liquid and sugar from the honey, although some individuals opt for brown sugar.

27. Bodybuilding Chicken Parmesan

Fond of chicken parmesan but seeking a healthier alternative? This Muscle-building Chicken Parmesan recipe is not only quick, nutritious, and perfect for meal preparation but also delectable and brimming with protein! The cherry on top? You only need a few ingredients to whip it up!

Start by removing 1.5 pounds of chicken breast, trimming off any fat, and slicing each breast horizontally in half. Aim to create thin chicken cutlets, resulting in two pieces per breast.

Set the chicken aside and grab two bowls. Use a smaller one for the wet mixture and a larger one for the dry mixture.

Bear in mind that if you want to increase the recipe’s yield, you may need bigger bowls. Feel free to scale this muscle-building chicken parmesan recipe as needed!

26. Air Fryer Bison Burgers – Fat Bodybuilding Nutrition

These air-fried bison patties are delicious, quick to prepare, and a simple method for creating bison burgers. Garnish them with your preferred condiments and savor a hassle-free meal!

Being a fan of burgers, I could never adopt a vegetarian or vegan lifestyle. A scrumptious, juicy cheeseburger with various toppings is irresistible.

Although preparing burgers at home often doesn’t compare to eating out, these air-fried bison patties come impressively close.

The taste of bison is more robust than beef, with some describing it as having a subtle sweetness.

Moreover, bison is considered a healthier alternative to beef. The Bison Council states that bison has up to 84% less fat and around half the calories compared to beef.

25. Shrimp Recipe for Bulking – Easy Bodybuilding Meal Prep Idea

This shrimp-based meal preparation concept is excellent for slicing purposes but has a low caloric content. To meet the needs of a muscle-building meal plan, it should be combined with carbohydrates or wholesome fats to boost the overall calorie intake. A single 3-ounce serving of shrimp in this muscle-building meal idea offers approximately 18 grams of protein, essential for muscle development and recovery.

Apart from protein, shrimp is packed with vital nutrients that contribute to general health and wellbeing. For instance, shrimp is an excellent source of vitamin B12, which is crucial for energy generation and maintaining a robust metabolism.

24. High Protein Ground Turkey Ragù Meal Prep Recipe

This turkey ragù sauce recipe features a slow-simmered meat stew that can be crafted with turkey or beef, along with vegetables, or even exclusively vegetables. In this homemade turkey ragù rendition, we utilize lean turkey to create a stew reminiscent of Bolognese sauce. You can savor this ragù on its own, or pair it with polenta, couscous, or even incorporate it into a turkey lasagna recipe. The stovetop is the primary cooking method for this dish due to the inclusion of ground meat. Alternatively, ragout sauces with other meat varieties might be more suited for low-and-slow oven cooking (e.g., rabbit, superior cuts of turkey, chicken, etc.).

23. Open-Faced Tuna Melt Sandwich Recipe – High-Protein Recipe to Build Muscle!

The Open-Faced Tuna Melt is a dream come true for tuna aficionados! Presenting them open-faced effortlessly reduces calories and contributes to a healthier meal.

Classic diner comfort food has been revamped! This quintessential tuna melt boasts an ideal combination of crispiness, melted cheddar, and vegetables. Melt-style sandwiches are among my top lunchtime selections. If warm sandwiches appeal to you, give these Open-Faced Turkey Melts and Egg and Tomato Breakfast Melts a try. For a cold alternative, explore my Open-Faced Tuna Sandwich with Avocado.

During my childhood, my mother operated a small eatery where she was the chef. She would frequently prepare tuna melts for me, which I adored! Tuna is an incredibly convenient protein source, as it demands minimal preparation – just open the can and drain. To transform tuna into a more substantial dish, we highly recommend our homemade tuna casserole.

22. Greek Marinated Chicken – Best Bodybuilding Meal Prep!

Craving a simple yet tasty dish to sizzle on the barbecue this weekend? This Greek-Inspired Marinated Chicken is your answer.

The marinade for this chicken (resembling the one I utilized for Chicken Shawarma) requires just a brief moment to mix and produces a phenomenal burst of flavor. It’s truly amazing. Despite marinating the chicken in this enchanting blend for a mere 30 minutes, the taste was vibrant and unmistakable. After marinating, you can grill the chicken on a gas or charcoal flame, or alternatively, bake it in the oven if you lack a grill. Whichever method you choose, the result is a moist and delectable dish.

I paired this Greek-Inspired Marinated Chicken with my Lemony Cucumber and Couscous Salad, an ideal chilled summertime accompaniment that combines both starches and veggies in the meal. A double-win!

21. Oven-Baked Fajitas – Bodybuilding Meal Prep

These Oven-Baked Chicken Fajitas have remained a cherished recipe on Budget Bytes since their debut eight years prior! I’m fond of fajitas, but they necessitate an extremely heated griddle to achieve the desirable smoky flavor, which also produces a potent aroma in my home and requires me to hover over a scorching stove. Not my preferred way to pass the time. Consequently, I opt for oven-baked fajitas. Are they identical? No, but they demand minimal hands-on involvement (hurray) and result in pleasant caramelization along the perimeters of the peppers and onions, replicating a similar charred effect. I’ll reserve authentic fajitas for restaurant visits where I’m not responsible for cooking.

20. The Best Vegan Meatballs

My friends, this is momentous. We have vegan meatballs crafted from wholesome ingredients that boast rich flavor, maintain their structure, possess a non-mushy texture, and are simple to prepare! Let’s dive in!

Meatballs, in various forms, are enjoyed globally today. However, it’s thought that their inception traces back to Persian kofta.

Our rendition of meatballs, inspired by plants, closely mirrors the taste profile of Italian-American meatballs, which typically feature breadcrumbs and herbs. The narrative of Italian-American meatballs suggests that Italian immigrants combined them with spaghetti and tomato sauce, creating a satisfying meal at minimal extra expense.

This recipe, consisting of 10 components, commences with oven-dried black beans – a crucial step to avoid a mushy texture in the meatballs.

Subsequently, the beans are mixed with herbs, spices, and sautéed garlic and shallot, resulting in a medley of flavors.

19. Slow Cooker Mango Chicken and Sweet Potato Bowls

This Whole30-compliant slow cooker mango chicken dish features a delightful, exotic sauce and sweet potatoes, making for a nutritious, single-pot meal ideal for bustling weekday evenings. How do you regard slow cooking during the warm season?

Does it elicit emotions akin to witnessing a charming puppy slumbering near your feet? (A peculiar analogy, indeed, but it encapsulates my sentiment as I compose this.)

In essence: does the prospect of not activating the oven fill your heart with joy and positivity?

18. Salsa Shredded Chicken Meal Prep

Brimming with nutrients, this protein-rich salsa chicken dish is both effortless to create and a chance to incorporate Spanish zest into your home-cooked lunches or dinners.

The recipe boasts a high protein content and is compatible with dairy-free, gluten-free, paleo, and Whole30 dietary preferences.

For those seeking a scrumptious dining experience without compromising dietary guidelines, this meal is an ideal choice. With salsa sauce to enhance the flavor of your chicken and accompanying elements, you can enjoy a delectable taste sensation.

17. Chicken Burrito Bowls

We’ll commence with one of my own culinary creations. These dishes are a breeze to assemble at the week’s onset as part of your muscle-building nutrition plan.

The components for these wholesome dishes maintain freshness when refrigerated, and they’re absolutely delicious!

Savor the combination of low-fat proteins, an abundance of nutrient-rich veggies, an impressive protein content, and a vibrant taste sensation that will delight your palate. Truly, spices hold incredible potency!

16. Poppy Seed Chicken, Asparagus, and Wild Rice

Poultry is a common component in the realm of meal planning, and as such, our compilation requires a tasty chicken dish. This recipe is remarkably uncomplicated and can be prepared in a mere quarter of an hour.

To further expedite the process, consider these suggestions: Opt for microwaveable asparagus spears to decrease preparation and tidying efforts, and make use of pre-cooked or heatable rice packs from your cupboard.

15. Banana Chocolate Chip Overnight Oats with Peanut Butter

Nighttime cereal soaking allows you to prepare a week’s worth of morning meals, all the while providing ample fiber, proteins, and wholesome grains. Personalize the supplementary components to suit your taste buds by substituting chocolate morsels with a spoonful of nut spread per container, or exchanging sliced bananas for a beloved fresh fruit.

14. Garlic Butter Chicken Breast in Creamy Sauce Recipe

Tired of same old, same old chicken recipes? Here is the easiest Garlic Butter Chicken Breast in Creamy Sauce Recipe, that the whole family, including the picky eaters will love! This simple and delicious chicken recipe is going to jump in your permanent dinner rotation, because it is yummy and easy to make! 

Check it here.

13. Pan Seared Chicken Breast Recipe

Today we’re keeping it simple with an easy recipe for healthy pan seared chicken breasts. Simple, however, does not mean boring.

Check it here.

12. Salmon Croquettes Recipe

This is the simplest and healthiest salmon croquette recipe to make at home. It’s an effortless treat that takes just 20 minutes to prepare and will come in handy for quick, satisfying meals.

Check it here.

11. Marinated Chicken in Air Fryer

Can you cook marinated chicken in air fryer? You bet! Making air fryer marinated chicken breasts (no breading) is so easy you’ll wonder why you didn’t try it sooner. Marinades are a healthy way to infuse chicken with a lot of flavor.

Check it here.

10. Frozen Cod in Air Fryer

Can you cook frozen cod in air fryer? Yes! You don’t need to defrost frozen cod when you make this air fryer cod fish (no breading). If you’re looking for a light and low calorie air fryer recipe, this air fryer frozen cod is for you. You’ll love how easy it is to make this flaky fish for a tasty seafood dinner.

Check it here.

9. Pumpkin Protein Muffins

These healthy pumpkin protein muffins are packed with chocolate pumpkin flavor. Made with pumpkin pie filling, pumpkin pie spice, chocolate protein powder and chocolate chips, with greek yogurt and vegetable oil for moisture. Baked until the tops are extra crispy. So delicious, healthy and easy to make— the perfect chocolate pumpkin muffins for fall!

Check it here.

8. Protein Snack Pack – Easy Lunch Meal Prep

Protein Snack Packs filled with hard-boiled eggs, almonds, hummus, and crunchy veggies. An easy and delicious lunchtime meal-prep solution perfect for any protein lover, these fantastic little protein snack packs are perfect for school lunches, post-workout snacks, or picnics in the park.

Check it here.

7. How To Meal Prep On A Budget 

The first step to successful meal prep on a budget is to plan your meals out for the week. I’d suggest writing all the days of the week out and then writing the meals you plan to have each day for breakfast, lunch, dinner and snacks. For meal prepping, I like to use this meal prep formula to help plan my meals: Protein + Grain + Vegetable. For starters, try using this Sample Day of Healthy Vegetarian Eating as a guide.

Check it here.

6. Weight Gain Apple Cinnamon Smoothie

This amazing apple cinnamon weight gain smoothie is a great way to gain weight by increasing your calories with a delicious whole foods packed smoothie. Juicy apples, cinnamon, peanut butter, oat milk, rolled oats, and hemp seeds are blended to form this plant-based, high-calorie smoothie to help you gain weight the right way.

Check it here.

5. Protein Breakfast Waffles and Two Ingredient Protein Pudding

Beyond a protein shake, get the protein you need with these delicious recipes! Protein Waffles for breakfast and a Two Ingredient Protein Pudding for a sweet treat.

Check it here.

4. Rotisserie Chicken Salad Recipe

Looking for recipes with rotisserie chicken? Here is the best recipe for chicken salad, that you can make with the Rotisserie chicken that you already have on hand! If you have some Rotisserie chicken, you can make this simple homemade chicken salad in no time!

Check it here.

3. Tuna Pasta Salad

Salads do not always have to be green and bland. With this tuna pasta salad recipe, you can eat healthy while still having a fresh and exciting, savory taste. The creaminess of the mayo, the light saltiness of the fish, the crispiness of the vegetables, and the filling pasta mixed together make an easy, healthy side dish or lunch to go. Check more WW Tuna recipes.

Check it here.

2. Air Fryer Chicken Drumsticks

Air Fryer Chicken Drumsticks are an easy, super family-friendly weeknight dinner choice. They’re ready in under 30 minutes and require a fraction of the oil called for in other methods.

Check it here.

1. Protein Cookies

These Protein Cookies contain just 5 ingredients, are naturally sweetened and super simple to prepare! Best of all, this protein cookie recipe is easy to customize to your dietary and flavor requirements!

Check it here.

Bodybuilding Meal Prep Ideas

bodybuilding meal prep

30 Best Bodybuilding Meal Prep Ideas | Weight Gain Meal Prep Recipes

If you are on a weight gain journey or you starting a bodybuilding diet, then here are 30 bodybuilding meal prep recipes you can easily do!  With that said, here are 30 bodybuilding meal prep recipes you can easily do!  


  • Garlic Butter Chicken Breast in Creamy Sauce Recipe
  • Instant Pot Air Fryer Lid Chicken Breast Recipe
  • Pan Seared Chicken Breast Recipe
  • Frozen Cod in Air Fryer


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