Easy Bodybuilding Meal Prep Recipes
If you are looking for something easy to prepare, doing easy body-building meal prep ideas can help you stay on track with your fitness goals. Here are a few quick and easy recipes that you can make ahead of time and enjoy throughout the week:
One of the best recipes to do is grilled chicken and veggies. This is a classic body-building meal that is easy to prep in advance. Simply grill chicken breasts and vegetables like broccoli, Brussels sprouts, and carrots. Store in an airtight container in the fridge for up to four days.
Another easy one to prepare is egg salad. This protein-packed meal can be made ahead of time and enjoyed all week long. Hard boil eggs, then mash with Greek yogurt, mayonnaise, mustard, dill, and salt and pepper to taste. Serve on whole-grain bread or crackers, or enjoy as a salad topping.
If youre looking for something a little heartier, try quinoa and black bean bowls. Cook quinoa in advance, then mix with black beans, grilled corn, diced tomatoes, avocado, and lime juice. Top with shredded chicken or fish for an extra and enough protein boost.
Finally, no body-building meal plan would be complete without a post-workout shake. Simply blend milk or almond milk, lean protein powder, banana, and peanut butter. This shake will help you recover from your workouts and build muscle simultaneously.
The 18 Best Healthy Foods To Gain Weight Fast
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For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others.
However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.
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Refeed Rather Than Cheat
When calories get low, theres almost always a moment when you really feel like youre hungry all the time and weight loss is not keeping up. When this happens, its time for a refeed. Its not to be confused with a cheat meal, which is one of those carb-and-fat bloodbaths I warned about earlier.
A refeed is just a single high-carb meal, often double or triple what youd eat in a sitting. Especially when eaten 2-3 hours before bed, this approach raises levels of the appetite-controlling hormone leptin, and also heads off metabolic slow-down. Plenty of people consider this the key to successful dieting.
Lets be clear about one thing, though: It still only works if youre consistent with what you do the rest of the week. And before you reach for that bag of sugar, Ill add that I still like to focus on slow or medium-digesting carbs for a refeed.
*Creatine while cutting? Yep! Its been shown to help maintain strength and muscle while dieting. Take 5 grans per day, every day. **
Stock Up On Inexpensive Canned Goods
Canned fruits, vegetables, beans, and fish can be a good resource. Look for canned goods that are minimally processed, low in sodium and preservatives. Fruits should be packed in their own natural juices without added sugar.
Stock up during a sale and keep your pantry full of nutritious selections. A side of canned vegetables as an accompaniment to cooked lean meat provides essential nutrients and quality protein.
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Garlic Butter Chicken Breast In Creamy Sauce Recipe
Tired of same old, same old chicken recipes? Here is the easiest Garlic Butter Chicken Breast in Creamy Sauce Recipe, that the whole family, including the picky eaters will love! This simple and delicious chicken recipe is going to jump in your permanent dinner rotation, because it is yummy and easy to make!
Check it here.
High Protein Dessert Recipes
40. Healthy Chocolate Peanut Butter Brownies
Nothing satisfies a sweet tooth better than brownies. These decadent brownies contain a chocolate triple threat of chocolate protein powder, cocoa powder, and chocolate egg whites. Then each brownie gets chocolate frosting AND a chocolate peanut butter drizzle. You won’t believe you’re eating a low calorie treat with 14g of protein! Get the full recipe »
41. Cookie Dough Protein Shake
This shake is best described as “liquid cookie dough.” Garnishing this creamy protein shake with oats and chocolate chips really seals the deal. Tip: if you don’t have maple extract , sub real maple syrup for the extract and some of the sweetener. Get the full recipe »
42. Cinnamon Roll Protein Oatmeal
Lacking the time to make a whole pan of cinnamon rolls? Try this cinnamon roll protein oatmeal next time you have a craving. There’s even a cream cheese swirl to add freshly frosted flavor. Get the full recipe »
43. Birthday Cake Protein Bites
Jen Jewell dropped by the M& S Headquarters and revealed a shocking secret: she’s addicted to sprinkles! She shared her go-to sweet treat when she needs a colorful fix birthday cake protein bites. These easy cookies can be baked or eaten as small bites after setting in the fridge. Either way, it’s a great way to satisfy a cookie craving. Get the full recipe »
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Grilled Halibut & Tomato Salsa
Serves: 2Nutrition: 456 calories, 22 g fat , 245 mg sodium, 14 g carbs , 48 g protein
Halibut earned the #3 spot on our guide to every popular fishranked by nutritional benefits thanks to a combination of being high in protein, high in omega-3 fatty acids, and low in mercury. According to “The Satiety Index of Common Foods,” published in the European Journal of Clinical Nutrition, halibut ranks the second most filling foodbested only by boiled potatoeslikely because it packs such an impressive protein punch.
Get the recipe from Foodie Crush.
How Much Protein And Carbohydrates Do You Need To Gain Muscle
The optimal protein intake for gaining muscle appears to be between 1.6 and 2.2 g/kg, based on the most up-to-date scientific literature . The lower end of this range, ~1.6 g/kg, appears to be the point of “saturation” for most of the population and should be considered the target number for most people for optimal protein intake for gaining muscle. This translates to around 0.7-0.8 g/lb of body weight per day.
Carbohydrates also appear to be critical for maximizing muscle growth. Lack of carbohydrates in the diet has been shown to impair muscle growth in some populations, and the current guidelines for optimizing muscle growth are 4-7 g/kg per day . This translates to 1.8-3.2 g/lb of body weight per day.
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Raw Paneer Recipes For Healthy Weight Gain
These raw paneer recipes are extremely easy to make and very gym friendly
Paneer is Indias favourite cheese. Most vegetarian and non-vegetarian people in India eat paneer on a regular basis. This cottage cheese has made its way into the kitchens of India without making any noise and has effortlessly become a major part of it. It is eaten in a variety of ways, including gravies, tikka, pakoda, salad and paratha. Paneer is extremely versatile and goes well with most of the staple dishes like roti or rice. Cooking paneer is extremely fuss-free and it can be made within minutes. But at the same time, complicated paneer dishes can take hours to cook. That, in short, is the versatility of the Indian cottage cheese paneer.
Now, it is a well-known fact that paneer is heavy in good fats. Eating paneer is a must for people, especially vegetarian people who are looking to gain weight and muscles. It is also rich in protein, which helps in its immense popularity amongst people who are regulars at the gym. So, if you are looking to gain a few pounds and build your muscle, paneer should be your go-to dish. Here are 3 raw paneer recipes which will contribute in your fitness journey.
Paneer salad
Ready to be made within minutes, paneer salad is what should be your post-workout meal. It is healthy, satisfying and, goes without saying, extremely delicious. Let us look at the recipe.
Ingredients
Quick Bodybuilding Meal Prep Recipes
If you are looking for bodybuilding meal prep containers recipes that you can do on the go, here are a few ideas:
A protein shake is always a good option when youre on the go. Simply blend milk or almond milk, protein powder, and fruit for a quick and easy shake.
Another easy recipe is preparing a green salad with leftover salmon or chicken from dinner. Top with hard-boiled eggs, diced avocado, and a simple vinaigrette for a filling and satisfying meal.
If youre looking for something a little more substantial, try wraps made with whole-grain tortillas, grilled chicken or fish, avocado, and tomato. These are easy to make ahead of time and take with you on the go.
Finally, yogurt parfaits are a great way to get in whey protein and nutrients first thing in the morning. Simply layer Greek yogurt, fruit, nuts, and seeds in a jar or container. These can be made ahead of time and grabbed on your easy way out the door.
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The Quick And Easy Breaky
Are you always in a rush in the morning? You dont have much time to spend on preparing your breakfast? Then this quick and easy breaky is what you need.
Ingredients
Orange and lemon juice
1. Squeeze 2 oranges and the lemon into a glass. Drink fresh.
Tips
Eggs are an amazing source of inexpensive, high-quality protein. Buy free-range eggs if you can afford it.
Best Foods For Muscle Gain
In addition to a macro balanced diet, including more quality food choices has some benefits. Nutrient-dense fruits and vegetables provide key nutrients for daily function, recovery, and overall health. Healthy fats are less likely to be stored as body fat and provide heart health benefits. Lean proteins allow you to load up on quality amino acids and nutrients without high amounts of saturated fat. Moreover, some research suggests that a clean bulk – focusing on more healthy, whole foods, may help minimize potential fat gain .
Here are the best foods for muscle gain.
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Create A Budget Friendly Menu
For optimal fitness, your body needs nutrients from lean proteins, good carbohydrates, and healthy fats for optimal fitness. Knowing what the body needs is the first step to creating a budget-friendly menu. Next, locate discount food stores and bulk purchase outlets, and clip coupons for extra savings.
Organics and canned food items will be cheaper in discount food outlets. Compare prices and reduce stress by locating one or two favorite stores to save on transportation costs.
Prepare a food budget ahead of time and don’t be tempted by impulse items.
Remember: Your budget is critical, healthy food is a priority, and your goals to gain lean mass are important.
Broiled Beef Shish Kebabs
Want to make Shish Kebabs but dont have a grill handy? Thats okay.
With this dish, you get grill-worthy juicy meat no grill required.
All you need are choice cuts of beef and the right amount of heat. Youll also want a good marinade for extra flavor and juiciness.
Start by trimming your beef and cutting it into 2-inch cubes. Then place your beef in a marinade of red wine, onions, spices, and onions.
Like it spicy? Add some Aleppo Pepper!
Once your beef is done marinating, place it on a foil-lined baking sheet. Then let it broil for about 4 minutes on each side.
Per Serving:
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High Calorie Recipes For Weight Gain
Are you looking for some high calorie recipes for weight gain? Or maybe just to stop unintended loss?
In this article we are featuring our favorite high calorie recipes for weight gain. These recipes along with many others can be found on our sister website High Calorie Recipes.
And if you are looking for a good high calorie recipe resouce, be sure to check out our High Calorie RECIPES e-Cookbook!
What It Takes To Lose Weight
You need to be consistent. It may sound cliche, but its 100% true.
Your body doesnt adapt well to inconsistencies in terms of its ability to lose weight, and gain muscle strength.
To truly be effective in your efforts, consistency in diet is preparation of meals is key. When you have your meals already planned, either the day of, day before, or week before, youre setting up for success.
What I have found to be the most effective is three approaches to meal preparation:
1. Preparing large quantities of protein 5 days in advance
Be it meat, or ensuring I have the adequate peas, beans, or vegetables on hand. This approach requires choosing a meal prep day and setting aside 1-2 hours to prepare meals for the proceeding 5 days.
My wife and I often prepare meals on Sundays, as it leaves us Mon-Friday worry-free of what we will be eating.
2. Preparing smaller quantities of protein 3 days in advance
Same rule applies, but I have also found this approach to be convenient.
Why prepare protein in advance? Because its a staple of your daily nutrient requirement. Muscle growth and development is predicated on several factors including the absorption of Branched-chain amino acids an amino acid with aliphatic side-chains with a branch .
The body needs proteins to survive and thrive, and of course to lose weight along with build muscle lets make sure its ready for ya!
3. Hydration is also a key factor
Bonus tip
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Chicken Stuffed Bell Peppers:
Top choice for an easy and nutrient dense meal, chicken stuffed bell peppers is also mouth-watering. Each serving contains 326 calories.
Ingredients: 2 boneless chicken pieces, 2 Whole Bell Peppers, 1 Medium Tomato, 1/4 Red Onion, 1/2 Cup of Panko Bread Crumbs, 1/2 Cup of Shredded Cheddar Cheese, 1 Tsp Italian Seasoning, 1 Clove of Garlic, 1 Tsp of Ground Cumin, Salt & Pepper.
How to prepare: Cut the bell peppers in half, remove seeds, and clean. Crumble the chicken pieces and mix with the bread crumbs, onions, tomato, garlic, and other seasoning. Add half of the cheese to the bowl. Add a dash of salt and pepper. Thoroughly mix them. Paint over the surface of the baking sheet with some droplets of oil. Fill bell pepper halves with the stuffing and put them on the baking sheet. Heat for 15-20 minutes. Take it out, add the remaining cheese on the top, and place in the oven again for a few minutes to melt the cheese. Enjoy.
Ground Beef And Broccoli Stir
Image credit: The Healthy Consultant with Abbey Blackwell
This variation on beef and broccoli takes just 20 minutes to prepare, which is hard to argue with on busy weeknights when your desire for a healthy, tasty dinner filled with protein and vegetables is at complete odds with your motivation to cook. If beef isnt your thing, this quick stir-fry is just as flavorful with ground turkey, chicken, or even crumbled tofu. Serve over a grain of your choice brown rice or wild rice would be great here or eat as-is if youre watching your carbs.
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Antioxidant Turmeric And Quinoa Porridge
Try this savory porridge recipe to give your body a deep antioxidant breakfast. Start your day on the right foot with some turmeric and ginger!
Ingredients
- 1/2 teaspoon of minced ginger
- Your choice of fresh fruit or antioxidant berries
Prep
Tips
Cook the quinoa until the water has been completely absorbed. If all the water evaporates before the quinoa is fully cooked, add a bit more water.
How Many Calories Do You Need To Gain Weight
This meal plan is set at 2,500 calories, with modifications for 2,000 and 3,000 calories. You’re probably familiar with 2,000 calories as a standard target for your daily eating. The FDA uses this round number for giving general advice about diet. For this reason, it’s also the number you’ll see on Nutrition Facts panels.
But 2,000 calories isn’t one-size-fits-all, especially when you’re trying to gain weight. Your current weight, height, age, gender and activity level all factor into the calories you need to put on pounds.
To find out your own caloric needs for weight gain, you’ll first need to get an idea of your resting metabolic rate . This is the amount of calories your body needs to support a sedentary lifestyle, not including exercise. Once you’ve established your RMR, you can factor in your activity level for a more accurate calculation of your needs.
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