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Wholesome Bodybuilding Meal Prep 5 Easy High-Protein Bulk Recipes

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A wholesome bodybuilding meal prep plan featuring five high-protein recipes designed for muscle gain, balanced nutrition, and delicious flavors that make meal prep enjoyable and effective.

Ingredients

  • Boneless skinless chicken breasts (about 1.5 lbs / 680 g)
  • Lean ground turkey or beef (1 lb / 450 g)
  • Canned black beans, drained and rinsed (1 can, 15 oz / 425 g)
  • Eggs (6 large, room temperature)
  • Low-fat cottage cheese (1 cup / 225 g)
  • Quinoa (1.5 cups / 270 g, dry)
  • Brown rice (2 cups / 370 g, dry)
  • Sweet potatoes (2 medium, about 500 g)
  • Broccoli florets (3 cups / 300 g)
  • Bell peppers (2 medium, assorted colors)
  • Red onions (1 medium, thinly sliced)
  • Garlic cloves (4, minced)
  • Fresh parsley or cilantro (a handful, chopped)
  • Extra virgin olive oil (3 tbsp)
  • Avocado (1 ripe, sliced) – optional
  • Smoked paprika (1 tsp)
  • Cumin (1 tsp)
  • Chili powder (½ tsp, optional)
  • Sea salt and freshly ground black pepper to taste

Instructions

  1. Rinse 1.5 cups quinoa and 2 cups brown rice under cold water. In separate pots, combine quinoa with 3 cups water and brown rice with 4 cups water. Bring to a boil, then reduce to a simmer and cover. Cook quinoa for 15 minutes and brown rice for about 40 minutes until water is absorbed. Fluff with a fork and set aside.
  2. Preheat oven to 425°F (220°C). Peel and cube 2 medium sweet potatoes, toss with 1 tablespoon olive oil, ½ teaspoon sea salt, and ½ teaspoon smoked paprika. Spread on a baking sheet. Toss 3 cups broccoli florets with 1 tablespoon olive oil and a pinch of salt on the same or a second baking sheet. Roast sweet potatoes for 25-30 minutes and broccoli for 20-25 minutes, turning halfway through, until tender and caramelized.
  3. In a mixing bowl, combine 1.5 lbs chicken breasts cut into strips with 1 tablespoon olive oil, 2 minced garlic cloves, 1 teaspoon cumin, ½ teaspoon chili powder, salt, and pepper. Marinate for 10 minutes. Heat a skillet over medium-high heat and cook chicken until golden brown and cooked through, about 6-8 minutes per side. Alternatively, brown 1 lb ground turkey or beef with diced onions and garlic until no pink remains. Season with salt and pepper.
  4. In a small skillet, heat 1 teaspoon olive oil over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds. Add drained and rinsed black beans, ½ teaspoon smoked paprika, salt, and pepper. Warm through for 5 minutes, stirring occasionally.
  5. Whisk 6 large eggs with a pinch of salt and pepper. Heat 1 teaspoon olive oil in a skillet, pour in eggs, and cook over medium-low heat, stirring gently until just set but still moist. Optionally, fold in chopped parsley or cilantro.
  6. Divide cooked quinoa and brown rice evenly into 5 meal prep containers. Add roasted sweet potatoes, broccoli, protein of choice, black bean mixture, and egg scramble. Garnish with avocado slices and fresh herbs if desired.
  7. Let meals cool completely before sealing lids. Store in fridge for up to 5 days. Add avocado fresh before eating to prevent browning.

Notes

Do not overcook proteins to keep them juicy. Marinate proteins briefly for added flavor. Rinse quinoa to remove bitterness. Roast veggies with smoked paprika for smoky flavor. Start cooking grains first as they take longest. Add fresh herbs or avocado just before eating to maintain freshness. Meals store well in fridge up to 5 days and freeze well except for avocado and eggs.

Nutrition

Keywords: bodybuilding, meal prep, high-protein, bulk phase, muscle gain, healthy fats, quinoa, brown rice, chicken, black beans, sweet potatoes

Find it online: https://piperplate.com/wholesome-bodybuilding-meal-prep-5-easy-high-protein-bulk-recipes/