The importance of a good diet plays an important role in the muscle gaining journey. Workout without a good diet is just wasting time and getting close to no results, it’s as important as the workout. To build muscles, we workout which makes the muscle-tired causing micro damage and tears. These micro damages heals as you hit your daily protein, carbs and fat intake as per your body requirements. They don’t just heal. They become stronger and bigger in size. But preparing a good diet can be time taking and confusing.

Say no to those confusions as we are here to present you with all the meal preparation for the entire week to maximize the muscle gains and saving you a lot of time.

Why Meal Prep Matters for Muscle Gain?

Our meal prep helps you:

• Hitting your daily protein and calorie intake
• Saving time and effort
• Stay consistent
• Avoid skipping meals

To build big muscles you need to be in calorie surplus i.e, stuffing more than you burn and intaking enough protein to helps and support building muscles. With the meal prep you’ll able to hit those number in an instant as there is not going to be any guessing games.

How to Structure Your Muscle-Building Meal Plan?

For building muscle fast, make sure to aim for these macronutrients while preparing meal:

• Protein – at least get 1.0-1.2 grams per pound of body weight
• Carbohydrates – essential to get energy during working out
• Fats – need to produce hormones and joint health

Basic Components of a Muscle-Building Meal

1. Protein Source – Beef, turkey, salmon, tofu, eggs, broccoli
2. Complex Carbs – Quoina, brown rice, lentils, sweet potatoes
3. Vegetables – Broccoli, spinach, carrots, green beans
4. Healthy Fats – Nuts, seed, avocado

Meal Prep Tips

• Try cooking in bulk
• Use containers to separate them
• Use fridge to store meals up to days and weeks
• Optional: You can label container with dates to identify freshness

Easy High-Protein Recipes for the Week

1. Grilled Chicken with Quinoa and Roasted Vegetables

Ingredients (Servings: 4)

• 4 boneless chicken breasts
• Quinoa- 1 cup (dry)
• broccoli florets- 2 cups
• 1 chopped bell pepper
• olive oil- 1 tbsp
• Seasonings: garlic powder, black pepper, salt

Instructions:

1. Season your chicken and grill for 6-7 minutes on both side until it’s cooked.
2. To cook quinoa, use the instructions available on the pack.
3. Start cooking vegetables in olive oil at 400°F (200°C) for 20 minutes.
4. Distribute in 4 containers.

Macros (Per Serving):

• Calories: 450
• Protein: 40g
• Carbs: 35g
• Fat: 15g

2. Ground Turkey Sweet Potato Skillet

Ingredients (Servings: 4)

• Lean ground turkey- 1lb
• Diced medium sweet potatoes (quantity: 2)
• Spinach (1 cup)
• Chopped onion (half)
• Olive oil spray
• Seasonings: paprika, onion powder, cumin

Instructions:

1. Cook your turkey till its brown and set it aside.
2. In the pan throw diced sweet potatoes and cook until tender.
3. Toss spinach and onion, sauté it for 2-3 minutes.
4. At last, add turkey and mix it well.

Macros (Per Serving):

• Calories: 430
• Protein: 35g
• Carbs: 30g
• Fat: 18g

3. Tuna Pasta Salad

Ingredients (Servings: 4)

• Tuna (in water, drained)- 2 cans
• Cooked whole wheat pasta- 2cup
• Greek yogurt- 1/2 cup
• Dijon mustard- 1 tbsp
• Diced celery- 1/2 cup
• Chopped red onion- 1/2 cup
• Salt & pepper

Instructions:

1. Take a large bowl and mix all the ingredients in it.
2. Divide them into containers and refrigerate it.

Macros (Per Serving):

• Calories: 400
• Protein: 35g
• Carbs: 35g
• Fat: 12g

4. Beef and Rice Power Bowls

Ingredients (Servings: 5)

• Lean ground beef (90% lean)- 1.5lbs
• Cooked brown rice- 2 cups
• Corn- 1 cup
• Black beans- 1 cup
• Salsa- 1/2 cup
• Chili powder, cumin, garlic powder

Instructions:

1. Cook ground beef with seasonings until its browned
2. Mix it with rice, corn, beans and salsa
3. Divide it into containers

Macros (Per Serving):

• Calories: 500
• Protein: 40g
• Carbs: 45g
• Fat: 18g

5. Egg Muffin Meal Prep Breakfasts

Ingredients (Servings: 6)

• Eggs- 8
• Milk- 1/4 cup
• Diced bell paper- 1/2 cup
• Chopped spinach- 1/4 cup
• Shredded cheese- 1/4 cup (optional)

Instructions

1. Preheat oven to 375°F Or 190°C after that mix eggs and milk, stir in vegetables, along with cheese

2. Pour into greased muffin tin. Bake it for 20 minutes.

3. Store 2-3 muffins per serving.

Macros

* Calories: 250*

Protein: 18g* Carbs: 4g* Fat: 17g

• Calories: 250
• Protein: 18g
• Carbs: 4g
• Fat: 17g

Bonus: High Calorie Smoothie

Ingredients

• 1 scoop whey protein
• 1 banana
• 1 tbsp peanut butter
• 1/2 cup oats
• 1 cup whole milk or almond milk
• Ice (optional)

Macros

• Calories: 500
• Protein: 35g
• Carbs: 40g
• Fat: 20g

Sample Weekly Meal Prep Plan

Day	Lunch	Dinner
Monday	Chicken + Quinoa Bowl	Turkey Sweet Potato Skillet
Tuesday	Tuna Pasta Salad	Beef and Rice Bowl
Wednesday	Chicken + Roasted Veggies	Tuna Pasta Salad
Thursday	Turkey Skillet	Egg Muffins + Toast
Friday	Beef and Rice Bowl	Grilled Chicken + Quinoa
Saturday	Tuna Pasta Salad	Smoothie + Eggs
Sunday	Meal Prep Day!	Leftovers

Final thoughts

Meals for gain don’t have to be boring or simple. With just a little bit of planning, we can enhance our food’s taste quality and calories too, which directly ensures that you are fueling your body correctly without getting bored with the same type of food over and over. And again, I would recommend daily checking your calorie intake and keeping your eyes on macros for better recovery and results.

Remember: consistency beats perfection, which means if you are consistent, then you will get great results.