20 Bodybuilding Meal Prep Ideas for Muscle Gains in 2024

Life can get pretty hectic, right? Between juggling work, gym, and social obligations, eating right often seems like an afterthought. One thing that’s helped me stay on track with my fitness and bodybuilding goals is meal prepping. By planning and prepping my meals ahead of time, I can ensure that I’m eating nutritious, protein-packed food throughout the week.

Not only does this save me tons of time and hassle, but it also ensures that I’m getting the right macros to fuel my workouts. If you’re in the same boat and looking for some fresh ideas, you’ve come to the right place. I’ve put together this list of 20 bodybuilding meal prep ideas that are delicious, easy to make, and packed with all the nutrients you need.

1. Chicken and Broccoli Stir-Fry

For a quick and easy meal that’s full of protein and vitamins, you can’t beat a good chicken and broccoli stir-fry.

Ingredients:

• 1 lb boneless, skinless chicken breast, sliced
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tbsp olive oil

Instructions:

1. Heat the olive oil in a large pan over medium heat.
2. Add the chicken and cook until browned and cooked through.
3. Add garlic, broccoli, and bell pepper. Stir and cook until veggies are tender.
4. Add soy sauce, stir, and cook for another minute.

Nutrition per Serving:

• Calories: 250
• Protein: 30g
• Carbs: 10g
• Fat: 10g

2. Quinoa and Black Bean Salad

This fresh, zesty salad is a great option for meal prep, and it’s packed with plant-based protein.

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1 can black beans, rinsed and drained
• 1 cup corn kernels
• 1 red bell pepper, diced
• 1/4 cup cilantro, chopped
• 2 tbsp lime juice
• 1 tbsp olive oil

Instructions:

1. In a large bowl, combine quinoa, black beans, corn, bell pepper, and cilantro.
2. In a small bowl, whisk together lime juice and olive oil.
3. Pour the dressing over the salad and mix well.

Nutrition per Serving:

• Calories: 220
• Protein: 8g
• Carbs: 35g
• Fat: 5g

3. Turkey Meatballs with Zoodles

These turkey meatballs are a lean protein source, paired perfectly with zucchini noodles.

Ingredients:

• 1 lb ground turkey
• 1/4 cup oatmeal, ground
• 1 egg
• 1/4 cup Parmesan cheese
• 2 zucchini, spiralized
• 1 cup marinara sauce

Instructions:

1. Preheat oven to 400°F.
2. In a bowl, mix ground turkey, oatmeal, egg, and Parmesan cheese.
3. Form the mixture into meatballs and place on a baking sheet.
4. Bake for 20 minutes, until cooked through.
5. Heat marinara sauce in a pan and toss with zucchini noodles.
6. Serve meatballs on top of zoodles.

Nutrition per Serving:

• Calories: 300
• Protein: 32g
• Carbs: 15g
• Fat: 10g

4. Egg Muffins

These egg muffins are perfect for a grab-and-go breakfast that's high in protein and veggies.

Ingredients:

• 6 eggs
• 1/2 cup spinach, chopped
• 1/4 cup cherry tomatoes, diced
• 1/4 cup feta cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F.
2. In a bowl, whisk together eggs, spinach, tomatoes, and feta cheese.
3. Pour mixture into a greased muffin tin.
4. Bake for 20 minutes, until eggs are set.

Nutrition per Serving:

• Calories: 80
• Protein: 7g
• Carbs: 2g
• Fat: 5g

5. Greek Yogurt Parfait

A simple, delicious, and protein-packed treat that’s perfect for snacks or breakfast.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries
• 1 tbsp honey

Instructions:

1. In a serving dish, layer Greek yogurt, granola, and mixed berries.
2. Drizzle with honey.

Nutrition per Serving:

• Calories: 300
• Protein: 15g
• Carbs: 40g
• Fat: 10g

6. Salmon and Asparagus

This dish is not only delicious but also loaded with omega-3 fatty acids and protein.

Ingredients:

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

Instructions:

1. Preheat oven to 375°F.
2. Place salmon and asparagus on a baking sheet.
3. Drizzle with olive oil and season with salt and pepper.
4. Place lemon slices on top of the salmon.
5. Bake for 20 minutes, until salmon is cooked through.

Nutrition per Serving:

• Calories: 350
• Protein: 30g
• Carbs: 5g
• Fat: 20g

7. Beef and Vegetable Stir-Fry

Packed with lean beef and crunchy vegetables, this stir-fry is perfect for refueling after a workout.

Ingredients:

• 1 lb flank steak, sliced thin
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add beef and cook until browned.
3. Add garlic, bell pepper, broccoli, and carrot. Stir and cook until vegetables are tender.
4. Add soy sauce, stir, and cook for another minute.

Nutrition per Serving:

• Calories: 400
• Protein: 40g
• Carbs: 15g
• Fat: 20g

8. Protein Pancakes

These pancakes are a great way to sneak in some extra protein at breakfast.

Ingredients:

• 1 cup oat flour
• 1 scoop protein powder
• 1 egg
• 1 cup milk of choice
• 1 banana, mashed

Instructions:

1. In a bowl, mix together oat flour, protein powder, egg, milk, and mashed banana until smooth.
2. Heat a non-stick pan over medium heat and pour pancake batter.
3. Cook until bubbles form, then flip and cook until golden brown.

Nutrition per Serving:

• Calories: 250
• Protein: 20g
• Carbs: 30g
• Fat: 5g

9. Tuna Salad Lettuce Wraps

These are a low-carb way to enjoy a classic tuna salad, packed with protein.

Ingredients:

• 2 cans tuna, drained
• 1/4 cup Greek yogurt
• 1 celery stalk, chopped
• 1/4 cup red onion, chopped
• 1 tbsp Dijon mustard
• 8 large lettuce leaves

Instructions:

1. In a bowl, mix together tuna, Greek yogurt, celery, red onion, and Dijon mustard.
2. Spoon tuna mixture into lettuce leaves and wrap them up.

Nutrition per Serving:

• Calories: 150
• Protein: 25g
• Carbs: 5g
• Fat: 3g

10. Baked Sweet Potatoes with Chicken

Sweet potatoes are a nutrient-dense carb source that pairs perfectly with lean chicken.

Ingredients:

• 2 large sweet potatoes
• 1 lb chicken breast, cooked and shredded
• 1/4 cup BBQ sauce
• 2 tbsp olive oil

Instructions:

1. Preheat oven to 400°F.
2. Pierce sweet potatoes with a fork and bake for 45 minutes, until tender.
3. Mix shredded chicken with BBQ sauce.
4. Cut a slit in each sweet potato and stuff with BBQ chicken.

Nutrition per Serving:

• Calories: 400
• Protein: 30g
• Carbs: 50g
• Fat: 10g

11. Shrimp and Quinoa Bowl

This bowl is a protein powerhouse featuring shrimp and nutrient-rich quinoa.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 cup quinoa, cooked
• 1 bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add shrimp and cook until pink and cooked through.
3. In a bowl, combine cooked quinoa, shrimp, bell pepper, and cherry tomatoes.

Nutrition per Serving:

• Calories: 350
• Protein: 30g
• Carbs: 35g
• Fat: 10g

12. Cottage Cheese and Blueberry Bowl

Cottage cheese is a fantastic source of casein protein, perfect for a muscle-building snack.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup blueberries
• 1 tbsp honey
• 1 tbsp sliced almonds

Instructions:

1. In a bowl, combine cottage cheese and blueberries.
2. Drizzle with honey and sprinkle with almonds.

Nutrition per Serving:

• Calories: 200
• Protein: 20g
• Carbs: 20g
• Fat: 5g

13. Chickpea Stew

This hearty stew is packed with protein and fiber, making it a great meal for any time of day.

Ingredients:

• 1 can chickpeas, rinsed and drained
• 1 can diced tomatoes
• 1 bell pepper, diced
• 1 carrot, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tsp cumin
• 1 tsp paprika

Instructions:

1. In a large pot, heat a splash of olive oil over medium heat.
2. Add onion, garlic, bell pepper, and carrot. Cook until tender.
3. Add chickpeas, diced tomatoes, cumin, and paprika. Stir and simmer for 20 minutes.

Nutrition per Serving:

• Calories: 250
• Protein: 8g
• Carbs: 40g
• Fat: 5g

14. Bison Chili

Bison is a lean red meat that’s packed with protein and tastes amazing in this hearty chili.

Ingredients:

• 1 lb ground bison
• 1 can kidney beans, rinsed and drained
• 1 can black beans, rinsed and drained
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin

Instructions:

1. In a large pot, cook ground bison over medium heat until browned.
2. Add onion and garlic, and cook until tender.
3. Add beans, tomatoes, chili powder, and cumin. Stir and simmer for 30 minutes.

Nutrition per Serving:

• Calories: 400
• Protein: 35g
• Carbs: 40g
• Fat: 10g

15. Turkey and Veggie Hash

For a protein-packed breakfast or brunch, this turkey and veggie hash is a perfect choice.

Ingredients:

• 1 lb ground turkey
• 2 sweet potatoes, diced
• 1 bell pepper, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add onion, garlic, and sweet potatoes. Cook until tender.
3. Add ground turkey and cook until no longer pink.
4. Add bell pepper and cook for another 5 minutes.
5. Season with salt and pepper.

Nutrition per Serving:

• Calories: 300
• Protein: 25g
• Carbs: 30g
• Fat: 10g

16. Broiled Tilapia with Green Beans

Tilapia is a lean and light fish that's perfect for a quick dinner.

Ingredients:

• 2 tilapia fillets
• 1 lb green beans, trimmed
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Preheat broiler.
2. Place tilapia on a baking sheet and drizzle with olive oil and lemon juice.
3. Season with salt and pepper.
4. Place green beans on the same baking sheet.
5. Broil for 10 minutes, until fish is flaky and greens beans are tender.

Nutrition per Serving:

• Calories: 250
• Protein: 30g
• Carbs: 10g
• Fat: 10g

17. Peanut Butter Protein Balls

These delicious, no-bake protein balls are perfect for a quick snack.

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/4 cup honey
• 1 scoop protein powder

Instructions:

1. In a bowl, mix together oats, peanut butter, honey, and protein powder.
2. Roll the mixture into balls and refrigerate for at least an hour.

Nutrition per Serving:

• Calories: 100
• Protein: 5g
• Carbs: 12g
• Fat: 4g

18. Chicken and Avocado Salad

This fresh salad is full of lean chicken and heart-healthy avocado.

Ingredients:

• 1 lb chicken breast, cooked and sliced
• 2 avocados, diced
• 2 cups mixed greens
• 1/4 cup cherry tomatoes, halved
• 1 tbsp olive oil
• Juice of 1 lime

Instructions:

1. In a large bowl, combine chicken, avocados, mixed greens, and cherry tomatoes.
2. Drizzle with olive oil and lime juice. Toss to coat.

Nutrition per Serving:

• Calories: 350
• Protein: 25g
• Carbs: 15g
• Fat: 20g

19. Spaghetti Squash with Turkey Bolognese

Swap out regular pasta for spaghetti squash for a low-carb, high-protein meal.

Ingredients:

• 1 spaghetti squash
• 1 lb ground turkey
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup marinara sauce

Instructions:

1. Preheat oven to 400°F.
2. Cut spaghetti squash in half and remove seeds. Place cut-side down on a baking sheet and bake for 40 minutes.
3. In a pan, cook ground turkey over medium heat until no longer pink. Add onion and garlic and cook until tender.
4. Stir in marinara sauce and simmer for 10 minutes.
5. Use a fork to rake the flesh of the spaghetti squash into strands and top with turkey Bolognese.

Nutrition per Serving:

• Calories: 300
• Protein: 31g
• Carbs: 20g
• Fat: 10g

20. Chocolate Protein Smoothie

Satisfy your sweet tooth and refuel with this chocolatey protein-packed smoothie.

Ingredients:

• 1 scoop chocolate protein powder
• 1 banana
• 1 cup almond milk
• 1 tbsp peanut butter
• Ice cubes

Instructions:

1. Combine all ingredients in a blender and blend until smooth.

Nutrition per Serving:

• Calories: 250
• Protein: 20g
• Carbs: 30g
• Fat: 8g

There you have it—20 simple yet delicious bodybuilding meal prep ideas to keep you fueled up and ready to tackle your workouts and your week! Happy meal prepping!