High‑Protein Meal Prep for Muscle Gain: Simple, Satisfying, Repeatable

Want muscle without living in the kitchen? High‑protein meal prep for muscle gain is all about repeatable building blocks—batch a couple of proteins, a grain, a veggie tray, and you can assemble meals in minutes all week.

Keep flavors simple and rotate sauces. That way you don’t get bored and you don’t overshoot calories.

Your protein anchors

Pick two to three for the week: rotisserie chicken, baked salmon, turkey meatballs, tofu, tempeh, or Greek yogurt. Aim for 25–40g per meal. Pair with pre‑washed greens, roasted veggies, and ready carbs like rice or potatoes.

Quick mix‑and‑match bowls

Chicken + quinoa + broccoli + olive oil and lemon. Tofu + rice + stir‑fried peppers + teriyaki. Yogurt + oats + berries + nuts. Keep sauces portioned—flavor without runaway calories.

Make it stick

Prep once, eat well all week. For a movement framework that turns food into functional strength, grab our free e‑book on functional strength. Prefer guided, at‑home training that doesn’t require a gym? Try a no‑gym plan to pair with your meals.