Meal Prep For Muscle Growth And Health

Here's a curated meal plan with specific recipes for breakfast, lunch, dinner, and snacks tailored to your goal of muscle gain. Each recipe includes nutritional information (approximations) based on your calorie range, ingredients, and desired outcomes. Breakfast Recipes (High protein, slow-digesting carbs) Egg and Oats Power Bowl Ingredients: 2 scrambled eggs, 1/2 cup oats, 1 tbsp chia seeds, 1/4 cup berries, 1 tbsp almond butter Nutrition: ~400 calories, 25g protein, 35g carbs, 18g fat Greek Yogurt Parfait Ingredients: 1 cup Greek yogurt, 1/2 cup mixed berries, 1/4 cup granola, 1 tbsp flaxseeds Nutrition: ~350 calories, 28g protein, 40g carbs, 8g fat Protein Pancakes Ingredients: 1/2 cup oats (blended), 1 scoop protein powder, 1/2 banana (mashed), 1 egg, 1 tbsp almond butter Nutrition: ~450 calories, 30g protein, 50g carbs, 15g fat Avocado Toast with Cottage Cheese Ingredients: 1 slice whole-grain toast, 1/2 avocado, 1/2 cup cottage cheese, 1 tbsp chia seeds Nutrition: ~400 calories, 20g protein, 35g carbs, 18g fat Veggie Omelet with Sweet Potatoes Ingredients: 3 egg whites + 1 whole egg, 1/2 cup diced sweet potato, 1/2 cup spinach, 1/4 cup bell pepper Nutrition: ~350 calories, 22g protein, 30g carbs, 10g fat Lunch Recipes (Balanced proteins, healthy fats, fibrous vegetables) Chicken Brown Rice Bowl Ingredients: 4 oz grilled chicken, 1/2 cup brown rice, 1 cup broccoli, 1 tbsp olive oil Nutrition: ~500 calories, 35g protein, 45g carbs, 16g fat Beef and Sweet Potato Salad Ingredients: 4 oz lean beef, 1/2 cup roasted sweet potatoes, 2 cups spinach, 1 tbsp pumpkin seeds Nutrition: ~520 calories, 38g protein, 40g carbs, 18g fat Salmon Quinoa Salad Ingredients: 4 oz salmon, 1/2 cup cooked quinoa, 1 cup mixed greens, 1/4 avocado, 1 tbsp vinaigrette Nutrition: ~500 calories, 30g protein, 40g carbs, 20g fat Chicken Burrito Bowl Ingredients: 4 oz chicken breast, 1/2 cup black beans, 1/2 cup brown rice, salsa, 1/4 avocado Nutrition: ~520 calories, 35g protein, 50g carbs, 15g fat Bean and Avocado Wrap Ingredients: 1 whole-grain wrap, 1/2 cup black beans, 1/4 avocado, lettuce, tomatoes, 1 tbsp Greek yogurt Nutrition: ~450 calories, 20g protein, 50g carbs, 15g fat Dinner Recipes (Protein-rich, low in carbs, greens for recovery) Grilled Chicken with Asparagus Ingredients: 5 oz grilled chicken, 1 cup steamed asparagus, 1 tbsp olive oil Nutrition: ~300 calories, 40g protein, 5g carbs, 14g fat Beef and Spinach Stir-Fry Ingredients: 5 oz lean beef, 2 cups spinach, 1/4 cup bell pepper, 1 tbsp sesame oil Nutrition: ~350 calories, 35g protein, 8g carbs, 16g fat Salmon with Roasted Brussels Sprouts Ingredients: 4 oz salmon, 1 cup roasted Brussels sprouts, 1 tbsp olive oil Nutrition: ~400 calories, 30g protein, 10g carbs, 20g fat Tofu and Broccoli Bowl Ingredients: 1/2 cup tofu, 1 cup steamed broccoli, 1 tbsp soy sauce, 1 tsp sesame seeds Nutrition: ~250 calories, 20g protein, 8g carbs, 12g fat Chicken Zucchini Noodles Ingredients: 4 oz chicken, 1 cup zucchini noodles, 1 tbsp pesto Nutrition: ~300 calories, 30g protein, 6g carbs, 15g fat Snack Ideas (Protein-packed or nutrient-dense) Greek Yogurt with Almonds Ingredients: 1 cup Greek yogurt, 1/4 cup almonds Nutrition: ~300 calories, 20g protein, 15g carbs, 18g fat Apple and Almond Butter Ingredients: 1 apple, 1 tbsp almond butter Nutrition: ~200 calories, 4g protein, 30g carbs, 9g fat Cottage Cheese and Berries Ingredients: 1/2 cup cottage cheese, 1/4 cup mixed berries Nutrition: ~150 calories, 14g protein, 15g carbs, 4g fat Protein Smoothie Ingredients: 1 scoop protein powder, 1/2 banana, 1 tbsp chia seeds, water or almond milk Nutrition: ~250 calories, 25g protein, 20g carbs, 8g fat Hard-Boiled Eggs with Veggies Ingredients: 2 hard-boiled eggs, carrot sticks, and cucumber slices Nutrition: ~200 calories, 12g protein, 8g carbs, 12g fat This meal plan offers variety while meeting daily macro requirements to support muscle growth. Adjust portions as needed within the 2,000-3,000 calorie range to match energy needs for muscle gain.