7 High-Protein Meal Prep Recipes for Muscle Gain

7 High-Protein Meal Prep Recipes for Muscle Gain

Building muscle isn’t just about lifting heavy—it’s about feeding your body consistently with high-quality protein. Meal prepping removes guesswork, saves time, and ensures you hit your daily protein target without relying on junk food. The key is simple: meals that are high in protein, balanced in carbs and fats, easy to prep, and repeatable.

Below are 7 high-protein meal prep recipes designed for muscle gain. Each one stores well, tastes good even after reheating, and supports recovery and growth.

1. Grilled Chicken & Brown Rice Power Bowl

Protein per serving: ~40–45g

This is a classic for a reason. Lean chicken provides complete protein, while brown rice fuels workouts.

Ingredients

Chicken breast

Brown rice

Broccoli, carrots, bell peppers

Olive oil, garlic, black pepper

Why it works

Chicken breast is low-fat and high-protein, making it ideal for lean mass. Pairing it with complex carbs improves glycogen storage and workout performance.

Meal prep tip: Grill chicken in bulk and portion it into containers with rice and veggies.

2. Egg White & Veggie Omelette Muffins

Protein per serving: ~30g (4 muffins)

Perfect for breakfast or a quick snack.

Ingredients

Egg whites + 1–2 whole eggs

Spinach, onions, and tomatoes

Low-fat cheese

Why it works

Egg whites are nearly pure protein, while whole eggs provide micronutrients and healthy fats to support hormones.

Meal prep tip: Bake in muffin trays and refrigerate for up to 4 days.

3. Lean Beef & Sweet Potato Skillet

Protein per serving: ~40g

Beef is excellent for strength athletes due to its high levels of creatine, iron, and B12.

Ingredients

Lean ground beef (90% or higher)

Sweet potatoes

Garlic, paprika, cumin

Why it works

This combo supports muscle growth and strength while keeping energy levels high.

Meal prep tip: Cook everything in one pan for easy cleanup.

4. High-Protein Chicken Wraps

Protein per serving: ~35–40g

A portable option that doesn’t feel like “diet food.

Ingredients

Grilled chicken strips

Whole wheat wraps

Greek yogurt + mustard (as sauce)

Lettuce, cucumber

Why it works

Greek yogurt boosts protein while keeping calories controlled.

Meal prep tip: Store filling separately and assemble fresh to avoid soggy wraps.

5. Paneer & Chickpea Stir-Fry (Vegetarian)

Protein per serving: ~35g

A solid plant-based option with complete and incomplete proteins combined.

Ingredients

Low-fat paneer

Boiled chickpeas

Capsicum, onions

Turmeric, garam masala

Why it works

Paneer provides slow-digesting casein protein, ideal for sustained muscle repair.

Meal prep tip: Dry sauté paneer to avoid excess oil.

6. Salmon & Quinoa Muscle Bowl

Protein per serving: ~35–40g

Great for recovery days.

Ingredients

Salmon fillet

Quinoa

Asparagus or green beans

Lemon, olive oil

Why it works

Salmon’s omega-3 fats reduce inflammation and improve muscle protein synthesis.

Meal prep tip: Bake salmon and store it airtight to preserve flavour.

7. Overnight Oats with Whey & Peanut Butter

Protein per serving: ~30–35g

Ideal for busy mornings or post-workout nutrition.

Ingredients

Rolled oats

Whey protein

Peanut butter

Milk or almond milk

Why it works

Fast-digesting whey plus slow carbs create an anabolic environment for muscle growth.

Meal prep tip: Prep 2–3 jars at once and refrigerate.

Final Thoughts

Muscle gain is about consistency, not perfection. These meal prep recipes help you stay disciplined without feeling restricted. Aim for 1.6–2.2g of protein per kg of bodyweight, train hard, sleep well, and let your nutrition do its job.