10 Best High Protein Meal Prep Ideas
Like proper supplementation, high protein meal prep is a necessity because it helps you maximize your dietary intake to fuel peak performance. Whether you’re looking to put on muscle mass, cut fat, or simply feel good, what you eat matters. Below are ten quick and easy bodybuilding meal prep recipes that can help you build muscle while your body recovers.
Table of Contents: Top 10 High Protein Meal Prep Recipes
Below are our top 10 high protein meal prep recipe ideas to build muscle and support protein synthesis for muscle gain.
10 high protein Meal Prep Ideas to Build Muscle
High Protein Turkey Ragù Meal Prep
This turkey ragù recipe is low carb but with penne pasta is great for bulking.
This ragù is a great high protein meal prep recipe idea uses turkey in stead of ground beef to be low in fat and cholesterol. You can also toss this high protein turkey ragù recipe with al dente penne pasta for a bodybuilding meal prep you won’t want to miss.
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Shredded Chicken Breast is the Most Versatile High Protein Meal Prep Recipe
Pulled chicken breast is very lean and high in protein.
This high protein pulled chicken meal prep recipe idea is great due to its lean content of fat, low calories, and high content of protein. Tossed with some kale or baby spinach this recipe is ideal for a bulking or cutting meal plan.
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High Protein Chicken Recipe for Bulking
Chicken with potatoes for bulking.
This high protein meal features great tasting lean chicken breast strips, and flavorful, satisfying red potatoes that can fuel your workouts. This is an easy one skillet high protein recipe that is sure to satisfy while providing the healthy carbs and starches your body needs for bulking.
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High Protein Salmon Recipe for Bulking
Salmon recipe is great with anti-inflammatory properties.
Salmon is a good option as a high protein meal prep idea due to its high protein content and healthy fats.
This fish is a complete protein, which means it contains all the essential amino acids needed for muscle growth and repair. The omega-3 fatty acids reduce inflammation and lubricate your joints. This would be a great high protein meal prep idea to enjoy after lifting on leg day – and you know that’s a tough one!
A 3-ounce serving of salmon contains about 22 grams of protein.
Furthermore, consuming adequate amounts of protein is essential for muscle growth and repair, and salmon is a great source of protein for bodybuilders, making it a good food choice for those looking to increase their protein intake.
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Jumbo Prawns Recipe
Shrimp is a high protein meal prep recipe.
Shrimp is a good high protein meal prep idea since it is a great lean protein source, meaning it contains a high amount of protein but relatively low amounts of fat and calories. A 3-ounce serving of shrimp provides around 18 grams of protein, which can help support muscle growth and repair.
In addition to protein, shrimp also contains a range of essential nutrients that are important for overall health and wellbeing. For example, shrimp is a good source of vitamin B12, which plays a key role in energy production and can help support a healthy metabolism.
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High Protein Steak Recipe for Bulking
Flank steak is a tender and relatively affordable cut.
Steak is good high protein meal prep recipe idea but it can be quite expensive. For this reason this high protein meal prep recipe uses flank steak which is affordable and tender. This cut offers good marbling and can be pan seared for a quick meal.
Flank steak is also known as the butcher’s cut. This cut of meat is so tender with good marbling that the butchers used to keep it for themselves.
In addition to protein, this steak high protein meal prep ideas is also offers a good source of iron, a mineral that is essential for oxygen transport in the body. Iron is important for bodybuilders because it helps deliver oxygen to working muscles, which can improve endurance, recovery and overall performance.
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High Protein Steak Sandwich
Great way to make use of leftover steak for a high protein meal prep recipe idea.
This is a high protein steak sandwich is great high protein meal prep idea since you can use leftover steak from the flank recipe above. It is also highly portable and with a toasted sourdough or whole wheat but it ads variety, flavor and carbs for bulking to your diet.
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High Protein Pork Recipe for Bulking
Pork chops are an affordable and high protein option.
Pork chops can be a good high protein meal prep recipe idea due to their high protein content and other essential nutrients. In addition they are also relatively affordable, and since eating a lot is key on a high protein diet having a more affordable source of protein can be a welcome sigh of relief.
Pork chops are a good source of complete protein, which is essential for muscle growth and repair. A 3-ounce serving of pork chops provides approximately 20 grams of protein.
However, some cuts of pork chops can be high in saturated fat, so it is important to choose leaner cuts of pork chops, such as loin chops, and to trim any visible fat before cooking to reduce the overall fat content.
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Breakfast Omelette for Bulking
Omelette with whey protein powder, egg, and egg whites.
Eggs are a classic staple for high protein since they are a great source of high-quality protein, and other nutrients which is essential for building and repairing muscles. The downside of eggs is that the yolk of the egg is high in cholesterol whereas egg whites are high in protein. For this reason, this high protein omelette recipe uses egg whites in addition to whole eggs to give you more protein. The recipe also calls for you to whisk in some whey protein powder or weight gainer for best protein ratio.
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High Protein Pancakes Recipe
High protein recipe idea with protein powder in the batter.
A good high protein meal prep recipe idea for breakfast includes twist to a classic pancake recipe. By adding your favorite whey protein, casein protein, or weight gainer to your batter you are sure to have a high protein outcome. The steps are quite simple and make for a delicious high protein recipe. Add some fruit and take your multivitamins to make this a great high protein meal to add to your meal planning.
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Top 10 high protein Meal Prep Recipe Ideas Conclusion
In summary having a fully stocked pantry can help you save time and money while allowing you build muscle while you recover. This is why bodybuilding meal prep is a crucial aspect of a successful high protein diet and can help you achieve your fitness goals more efficiently.
Chris Park is a board-certified sports nutritionist, registered dietitian and former college rugby player. Chris loves strength training and pushing his body to the limit, which comes in handy when working with professional athletes and designing their nutritional needs. Chris also enjoys helping others by writing about nutrition.