Ridiculously Easy Weekday Meal Prep For Muscle Gain

This 5-day meal prep is designed for men trying to gain muscle and hit their protein goals!
Posted on Jul 26, 2021 By Valentina Duong Valentina Duong

Do you struggle to get enough protein in for muscle gain?

Problem-o solved with this fool-proof extra high protein meal prep plan. It’s jampacked with at least 150g of protein per day! This is more than enough protein for anyone from 70-90kg that wants to focus on muscle-building.

It uses high quality but budget-friendly protein sources so that you don’t break the bank while building muscle.

 

 

MonTuesWedThursFriday
Breakfast4 High Protein Egg Muffins

 

 

Mixed Berries & Kiwi Overnight Oats

 

4 High Protein Egg Muffins

 

 

Mixed Berries & Kiwi Overnight Oats

 

4 High Protein Egg Muffins

 

 

Snack50g Beef Jerky + mandarins

 

Cheese & Crackers & AppleYoghurt + BerriesBeef Jerky + mandarinsCheese & Crackers
Lunch150g Roast Chicken with Sweet Potatoes and Broccoli Edamame Fried Rice

 

 

Roast Chicken + sweet potato and broccoli

 

 

Beef & Sweet Potato TacosEdamame Fried Rice
150g Yoghurt

 

50g Beef Jerky + mandarinsCheese & CrackersYoghurt + BerriesBeef Jerky + mandarins
DinnerBeef & Sweet Potato Tacos

 

 

150g Roast Chicken with Sweet Potatoes and BroccoliBeef & Sweet Potato TacosEdamame Fried RiceBeef & Sweet Potato Tacos

 

 

This 5-day meal plan has 5 main recipes with overlapping ingredients to make your grocery list and meal prep time more efficient. This meal preparation can be completed across one day or split into two days. I would personally do the breakfast recipes together for a quick & easy meal prep and then batch the lunch and dinner meals together.

Breakfast Recipes

  • High Protein Omelette and Cheesy Sourdough Bread
  • Mixed Berry Overnight Oats

Lunch and Dinner Recipes

  • Edamame Fried Rice
  • Roast Chicken with Sweet Potatoes and Broccoli
  • Freezer-friendly Beef and Sweet Potato Tacos

The main components of this meal prep are:

  • Protein: Beef, Roast Chicken, Whole Eggs, Egg Whites, and Edamame
  • Wholegrains or starchy vegetables: Rolled Oats and Sweet Potatoes
  • Healthy Fats: Pesto and Olive Oil
  • Fibre-rich fruit and non-starchy vegetables: Berries, Apples, Mandarins, Kiwis, Onions, Broccoli, Carrot, Corn, Peas

Step – By – Step Guide

Storage Suggestions

You can prepare the meals all on Sunday for the weekdays ahead, but keep in mind that one serving of the freezer-friendly beef & sweet potato tacos should be placed in the freezer for Friday. This is because cooked beef should be only kept in the fridge for up to 4 days. Thaw the beef overnight in the freezer and assemble with the fresh ingredients for an ready – prepped dinner meal!

Alternatively, you can split the meal preparation into two days of the week to ensure the food can be safely stored in the fridge. If you are using these meals from Monday to Friday, then I would recommend your meal prep days to be Sunday and Tuesday.

Start with breakfast recipes – Egg Muffins and Overnight Oats.

  1. Preheat the oven to 190 C.
  2. Follow the recipe for the High Protein Egg Muffins.
  3. While that is cooking, mix together the ingredients for the overnight oats and refrigerate.

Move on to the Lunch and Dinner Recipes

  1. Follow the Roasted Chicken, Sweet Potato & Broccoli Recipe.
  2. Start by washing, trimming and chopping up vegetables; sweet potatoes and broccoli.
  3. While the vegetables are in the oven for 20-25 minutes, cook Edamame Fried Rice.
  4. Remove roasted vegetables from the oven. Allow to cool before assembling meals and refrigerating.
  5. Save ½ the portion of sweet potato for the Beef & Sweet Potato Taco Recipe.
  6. Move on to the Beef & Sweet Potato Taco Recipe. Remember to freeze one portion of beef for the Friday dinner meal.
  7. Well done! All your ingredients are cooked!
  8. Assemble & pack away to enjoy 😊

 

Breakfast Recipes:

High Protein Egg Muffins

easy high protein egg muffins

Makes 12 Egg Muffins

Each muffin = 7g protein

INGREDIENTS

  • 2 tablespoon olive oil
  • 8 large eggs
  • 8 large egg whites
  • ½ cup skim milk or almond milk
  • 2 large red capsicum, diced
  • 200g mushrooms, chopped
  • 200g baby spinach, chopped
  • Shredded cheese or crumbed feta (optional)
  • Salt and pepper to taste

METHOD:

  1. Preheat oven to 180 C.
  2. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.
  3. Heat a large non stick skillet over medium heat.
  4. Once hot, add in oil, red pepper, green pepper, and onion.
  5. Saute 5-7 minutes, or until peppers are tender.
  6. Add in spinach and mushrooms and cook for an additional 2 minutes.
  7. In the last 30 seconds, add in minced garlic.
  8. Season with salt and remove from heat.
  9. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
  10. Stir in cooked veggies.
  11. Pour the egg/veggie mixture evenly into the prepared muffin pan.
  12. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
  13. Cool slightly and serve immediately!
  14. Leftovers can be stored in an airtight container in the fridge for about 4 days.
  15. These may also be frozen.
  16. To reheat, pop them in the microwave until warm.

 

Overnight Oats; Berry, Mango or Kiwi Flavour

healthy strawberry or kiwi overnight oats

Makes 2 pots of Overnight Oats

Each pot = 26g protein

INGREDIENTS

  • 2 cup rolled oats
  • 200mL skim milk or soy milk
  • 200g 4% Siggi’s Vanilla Skyr Yogurt
  • 1 cup frozen or fresh berries
  • 1 golden kiwi, diced

METHOD:

  1. Combine rolled oats, milk of choice and yoghurt in a small bowl.
  2. Separate into 2 jars or small bowls.
  3. Garnish with berries and kiwis.
  4. Refrigerate overnight.

Lunch and Dinner Recipes

Roast Chicken, Sweet Potatoes and Broccoli

roast chicken, sweet potato and broccoli in a baking tray

Makes 3 Servings

  • ½ of the sweet potato will be used for this recipe and the other ½ is for beef & sweet potato recipe

INGREDIENTS

  • 3 bone-in chicken thighs (skin on)
  • 4 medium sweet potatoes
  • 200g broccoli
  • 3 tbsp olive oil
  • 1 tbsp Soy sauce
  • ½ lemon juice (~ 1 tbsp)
  • 1 tbsp honey
  • Salt and pepper to taste
  1. Preheat oven to 220C and line two trays with baking paper.
  2. Dice sweet potato into large cubes (3cm x 3cm) and chop broccoli into bite-size pieces.
  3. Toss broccoli and sweet potato in olive oil and sprinkle with salt and pepper.
  4. Spread sweet potato across one tray.
  5. Rub olive oil evenly across the chicken thighs. Spread chicken across the other tray with the skin-side facing down.
  6. Bake for 20 minutes. While waiting, mix together in a small bowl the soy sauce, honey and lemon juice.
  7. Flip the chicken over.
  8. Add broccoli to the tray with sweet potato on it.
  9. Brush the sauce across the sweet potato, broccoli and chicken.
  10. Bake for another 15 minutes and check that the chicken is fully cooked.
  11. Allow all ingredients to cool completely before storing in air tight container in the fridge.
  • You can check that the chicken is cooked by probing the thickest part with a thermometer. The chicken is cooked if the temperature is 74C or above. Alternatively you can
  • Sweet potato will be tender, and a fork can pass through when ready.
  • Broccoli is ready when slightly golden brown.
  • For extra flavour, you can scatter garlic cloves around the chicken.

 

Easy Edamame Fried Rice

high protein edamame fried rice

Makes 3 Servings

INGREDIENTS

  • 3 cups of cooked jasmine rice
    (leftover rice, refrigerated overnight is easiest to cook with)
  • ½ cup diced shallot
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 150g mixed carrot, peas and corn (thawed)
  • 300g edamame (thawed)
  • 3 large eggs
  • 3 large egg whites

Sauce

  • 3 tbsp soy sauce
  • 2 tbsp oyster sauce
  • 1 tsp Sesame oil (optional)

INSTRUCTIONS

  1. Crack eggs and pour egg whites with a little salt and pepper into a bowl and use a fork to whisk together.
  2. Heat olive oil in pan and add the shallot, edamame and mixed vegetables until soft and cooked through.
  3. Add rice to the pan, mix well with the vegetable under low-medium heat. Then add soy sauce and oyster sauce to the rice and mix well.
  4. Push rice to one side of the pan. Pour egg mixture on the other side and scramble.
  5. Once eggs are nearly cooked, mixed the rice with eggs.
  6. Remove pan from the heat and mix in sesame oil.
  7. Allow to cool before refrigerating.

Beef & Sweet Potato Tacos

beef and sweet potato tacos

Makes 4 servings (1 serving = 2 tortillas)

Ingredients

  • 1 Tbsp olive oil
  • 1 small onion, diced
  • 2 garlic cloves, finely sliced
  • 600g lean beef mince
  • 600mL low sodium beef stock
  • 1 medium red capsicum
  • ½ cup of cheese of choice
  • 8 flour tortillas (Mission High Protein)
  • 2 medium sweet potatoes (1/2 the portion from the Roasted Chicken, Sweet potato & Broccoli Recipe)

Seasoning:* Alternatively, you can buy taco seasoning for ease.

  • 1 pinch of paprika
  • 2 tsp cumin powder
  • Salt and pepper to taste

METHOD

  1. Heat olive oil on medium heat in a pan.
  2. Add onion and stir for 2 minutes to soften.
  3. Add the garlic, cumin and paprika, cooking for 1-2 minutes.
  4. Add beef mince, breaking it up as you cook until it has browned (8-10minutes)
  5. Pour in stock and bring to boil. Reduce heat and simmer for 15 minutes until mixture has thickened.
  6. Remove from heat and allow to cool.
  7. Separate ¼ of the beef mixture to freeze. Refrigerate the rest of the beef mixture.
  8. Serve by adding beef, sweet potato and cheese into tortillas.

REHEATING ADVICE:

  • The tacos taste best when reheated in an air-fryer, oven, pan or wok.
Valentina Duong
Valentina Duong
A nutritionist and powerlifter with numerous first place finishes at national and international competitions. Valentina's rediscovering joy, one snack at a time.
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