Try healthy meal prep recipes to lose weight, build lean muscle, and shed off unwanted body fat.
In this article:
- Avocado and Eggs With Toast
- Instant Oatmeal Jars
- Delicious Chicken Recipe
- Hard-Boiled Eggs
- Spiralized Vegetables
- Instant Smoothie Cups
- Grilled Veggies and Chicken Bowl
- Low-Carb Keto Protein Balls
- Vegan Mason Jar Salad
9 Easy, Healthy Meal Prep Recipes for Active Gym-Goers
1. Avocado and Eggs With Toast
A lot of busy fitness buffs don’t have the luxury of making a complete bodybuilding breakfast early in the morning. One solid, healthy meal prep breakfast for gym-goers who are short on time is the original avocado and eggs with toast.
It has enough protein, healthy fats, and complex carbs to compensate for the time fitness buffs are asleep. This meal will give them the energy they need to start and end the day like a champ.
- 2 avocados
- 2 eggs
- Wheat Bread
1. Slice the avocados in half and use a spoon to pit them.
2. Place the avocado slices in a mortar, mash with a pestle, and then set aside. One can opt to use a spoon if they don’t have a mortar and pestle at home.
3. Crack the eggs open in a bowl and beat until the yolk and whites blend together.
4. Fry the eggs in a non-stick pan.
5. Place the wheat bread in a toaster and wait for it to finish.
6. Serve the mashed avocado, omelet, and toast on a plate then enjoy.
Meal Prep Tip: Meal preppers can opt to make the omelet and mashed avocado in advance. For best taste, make the toast right before eating the meal.
2. Instant Oatmeal Jars
Instant oatmeal jars are one of the best healthy meal prep ideas gym-goers can make days ahead of time. It may seem like a simple meal, but each jar will have enough carbs, minerals, and fiber to support both the immune and digestive system.
Plus, eating it is so time-efficient that one can even do it during their morning commute. Just fill it with warm water or milk, and it’s good to go.
These healthy meal prep recipes definitely beat eating stale office cereal any day of the week.
- warm milk/water
1. Grab a clean jar or container then fill it with oatmeal, fruits, berries, coconut flakes, or another healthy meal prep ingredient with high nutritional value.
2. Store them on a clean shelf that’s away from direct sunlight. Fitness buffs don’t necessarily have to store them in a refrigerator.
3. Before heading off to work, pick an instant oatmeal jar, fill it with warm water or milk, and enjoy.
3. Delicious Chicken Recipe
A lot of healthy meal prep ideas for weight loss use chicken breast as the main ingredient. That’s because chicken breast has enough protein and healthy fats to support lean muscle growth and increase the metabolic rate.
The only problem is a lot of these take up too much time to make. If not, they’re usually stale, bland, and tasteless. Luckily, gym-goers can have the best of both worlds with this quick, easy, delicious chicken-cooking technique that takes less than an hour to cook.
6 lbs. chicken breast
- 2 limes
- 3 tbsp. raw honey
- 1 tbsp. Sriracha
- 1 tbsp. garlic paste
- 1 tbsp. chipotle chili pepper
- 3 tbsp. low-sodium BBQ sauce
- 1 tbsp. paprika
- 1 tbsp. cayenne
- 3 tbsp. mustard
- 1/2 tsp. cumin
- garlic paste
- 1 tbsp. coconut sugar
1. Take a baking sheet and line it with aluminum foil.
2. Roll another set of foil into two sticks that will serve as a divider. Place the sticks on the baking sheet to create three columns.
3. Divide the chicken breast evenly between the columns.
4. Use a different seasoning in each column.
5. Sprinkle a teaspoon of coconut oil so the chicken parts do not stick together.
6. Bake the chicken at 405 degrees Fahrenheit for 30 minutes until the chicken turns golden brown.
7. Store any leftover chicken in a clean container and refrigerate to maintain freshness.
4. Hard-Boiled Eggs
Eggs are highly nutritious superfoods that athletes and fitness buffs all across the globe eat regularly. They have healthy fats, protein, and other nutrients to help maintain a lean physique.
Boiling them hard is a common way to eat them fast. But if one doesn’t have the luxury of boiling multiple batches of eggs, then baking them in the oven is an easy life hack.
Of course, note that the baking time may vary depending on what oven one uses. So while it may take some time to get used to, fitness buffs will eventually learn how to make a dozen hard-boiled eggs with ease.
1. Place eggs in a muffin tin. There’s no need to add water. Simply place the eggs in the individual tins.
2. Bake the eggs in the oven at 350 degrees Fahrenheit for around 30 minutes.
3. Take the eggs out and place them in a bowl of ice and water for at least 10 minutes.
4. Store the eggs in a dry basket or bowl.
5. Spiralized Vegetables
Spiralized meal prepping is becoming one of the most popular dinner ideas. It’s quickly gaining traction and replacing common staples such as pasta, rice, and bread.
Eating veggies high in minerals, nutrients, and low in carbs with every meal is a healthy meal prep idea gym-goers need to lose weight. Plus, it helps one detoxify the body and get rid of damaging free-radicals and bacteria.
Free-Radicals Definition: Uncharged molecules that come from external factors such as smoke, pollution, and other toxins. They can cause damage to proteins, cells, and even DNA by altering its chemical structure.
Some veggies and fruits gym-goers can spiralize include:
- Bell Peppers
- Sweet Potato
- Take the preferred vegetables and use a spiralizer to cut them.
- Store the veggies in individual containers to avoid contamination.
- Remember to store them raw to preserve freshness.
6. Instant Smoothie Cups
Ideal post workout smoothie 👇💚🏋
✅400ml (1 ¾ cups) unsweetened almond milk
✅1 scoop Pea & Pumpkin blend
✅1 tsp of instant coffee
✅1 ½ tsp of cacao powder
✅2 tbsp agave syrup
Blend together. Add a handful crushed ice to thicken up the blend! pic.twitter.com/KF7ugrDzIY
— NutreeLife – Plant-Based Nutrition (@NutreeLifeUK) February 22, 2018
Blending smoothies is already a time-efficient way of preparing healthy meals. But if one wants to lessen the preparation time even more, then opt for these instant smoothie muffins.
By preparing the ingredients in advance, gym-goers can already cut out at least 10 minutes of the preparation time. This means it only takes a minute to pulse a delicious smoothie.
- 1 cup unsalted cashew nuts
- 2 cups brewed coffee
- 1 cup dried figs
- 2 cups Greek yogurt
- 1/4 cup cocoa powder
- 3 bananas
- 1/4 tsp. cardamom
- 2 tsp. vanilla extract
1. Take a large bowl and place the coffee, figs, and cashews in it. Let it sit for an hour.
2. Pulse the coffee mixture along with the other ingredients in a blender until it forms a thick, rich mixture.
3. Evenly pour the smoothie into 12 average-sized muffin cups then place in the freezer.
4. After four hours, remove the smoothie cups from the muffin tins and place them in a clean container. Put it back in the freezer for storage.
5. When one is ready to make a smoothie, pulse two frozen smoothie cups and a cup of milk in a blender.
7. Grilled Veggies and Chicken Bowl
A lot of fitness buffs feel drained in the middle of the day. By this time, all their bodies have already burned the nutrients they ate for breakfast.
To sustain sufficient energy levels for the remainder of the day, gym-goers need to eat a heavy, filling lunch that will last until dinner time. This healthy meal prep recipe contains a good mix of complex carbs, healthy fats, protein, fiber, and other vitamins.
A bowl of grilled veggies and chicken is exactly what one needs to do their work efficiently while having enough energy left to smash the gym after office hours.
- 16 oz. cooked quinoa
- 4 cups roasted asparagus, chopped
- 16 oz. cooked brown rice
- 4 cups roasted cauliflower
- 32 oz. grilled chicken breasts, cubed
- 4 cups roasted broccoli
1. Cook the quinoa and brown rice according to the instructions on the packaging. Alternatively, gym-goers can simply opt to get cooked and ready-to-eat ones.
2. Chop the asparagus and slice the grilled chicken breasts.
3. Get 8 clean meal prep containers and divide the ingredients equally.
4. Store them in the refrigerator and simply heat in a microwave oven before eating.
Fitness Tip: To lose weight, fitness buffs have to stop eating at greasy fast food joints. A surefire way to avoid the temptation of eating at fast food joints for lunch is bringing pre-packaged meals. This leaves gym-goers with no other option than to eat the meals they prepared.
8. Low-Carb Keto Protein Balls
Rather than eating a high-calorie bar of chocolate, gym-goers should opt for the healthier option: low-carb Keto protein balls. They’re just as delicious as any popular high-calorie snack minus the guilt.
Protein balls provide the body with long-lasting energy through healthy fats and protein. On the other hand, chocolate bars give short energy boosts that eventually crash.
- 1/4 cup almond butter
- 1 pack matcha collagen
- 1/4 cup unsweetened dried coconut, shredded
- 1 scoop protein powder
- 15 drops Stevia
- 1 tbsp. unsweetened dried coconut, shredded (for the coating)
1. Pulse the dried coconut, Stevia, matcha collagen, coconut oil, and butter in a food processor.
2. Afterwards, throw in the salt and collagen peptides.
3. Take a spoon and form the dough into small balls. If the dough is too soft, freeze for a few minutes so it’s easier to mold.
4. Coat the balls in dried coconut then place them in a clean container.
5. To preserve freshness for another two weeks, store them in the freezer.
Fitness Tip: These are also a great alternative to regular protein shake recipes. Pop a few of these after working out to get all the essential nutrients the body needs during the anabolic window.
Anabolic Window Definition: A short 30-minute window where the body switches from a catabolic to an anabolic state. During this timeframe, the body needs enough protein, carbs, and healthy fats to speed up muscle recovery.
9. Vegan Mason Jar Salad
What’s an easy way to eat healthy and green all week long? The answer: vegan Mason jar salads.
Healthy meal prep salad jars are very easy to make and don’t easily spoil. Gym-goers can make seven days’ worth of salads in just one hour.
Plus, they’re very easy to carry around. Just take one out of the refrigerator and put it in a bag or lunch box.
Keep in mind that the secret to Mason jar salads with a long shelf life is the order of the ingredients. Follow the proper steps accordingly.
- edible flowers
- raw pistachios
- dried apricots, diced
- Persian cucumbers
- baby spinach
- tomato, diced
- peppercorn spice dressing
Note: It doesn’t really matter how much one uses. Just make sure to create even layers of each ingredient.
1. First throw in a thin layer of dressing at the bottom.
2. Next, create a layer of spinach, cucumbers, and diced tomatoes.
3. Carefully place the pistachios and apricots on top of that layer.
4. Top the entire thing off with edible flowers.
5. Seal the jars then store in the refrigerator to maintain freshness.
To find out more, check out these healthy meal ideas from Doctor Mike:
These are just some of the best healthy meal prep recipes for gym-goers to try. Feel free to explore other delicious and nutritious meals.
Of course, what’s important is to pair these healthy meal prep recipes with the right training and supplementation program. Creating a balance is what fitness buffs need to break plateaus and reach newer heights.
What are your favorite healthy meal prep recipes? Share them in the comments section down below!