10 Easy High Protein Meal Prep Ideas: Bulking Edition

Bulking is used to facilitate substantial muscle growth and overall mass gain. The process involves consuming a controlled surplus of calories alongside rigorous strength training to optimize muscle hypertrophy. In this context, the significance of incorporating high protein meals cannot be overstated. Protein serves as the fundamental building block for muscle tissues, and during a bulk, its role becomes even more vital. In addition, adequate high protein intake fuels muscle repair, recovery, and growth, as it provides the essential amino acids required for these processes.

High-protein meals contribute to positive nitrogen balance, optimizing the body’s ability to synthesize new muscle proteins. Additionally, protein-rich foods elevate the thermic effect of food, potentially enhancing calorie expenditure during digestion. Furthermore, high-protein meals promote satiety, assisting in controlling appetite and maintaining a steady calorie surplus.

By preventing muscle catabolism, supporting hormonal functions, and maximizing muscle protein synthesis, these meals act as cornerstones in the journey toward achieving substantial muscle gain during a bulking phase.

To make your bulking journey easier, you should consider high protein meal prep. Specially for people who are busy and always on the go. Furthermore, having your meals prepped beforehand is a great way to help you stay on track to achieve your goals.

1. Grilled Chicken Breast with Steamed Vegetables and Brown Rice

Ingredients:

• Chicken breasts
• Olive oil
• Salt and pepper
• Mixed vegetables (broccoli, carrots, bell peppers, etc.)
• Brown rice

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush chicken breasts with olive oil and season with salt and pepper.
3. Grill the chicken for about 6-8 minutes per side or until fully cooked (internal temperature of 165°F or 75°C).
4. While the chicken is grilling, steam the mixed vegetables until tender.
5. Cook brown rice according to package instructions.
6. Divide the cooked chicken, steamed vegetables, and brown rice into meal prep containers.

Macronutrient (Macro) Content:

The macro content of this meal will depend on the specific quantities used and the size of the portions. Here’s a general breakdown:

• Chicken Breast: A 4-ounce (113g) grilled chicken breast typically provides around 25-30 grams of protein, 1-2 grams of fat, and no carbohydrates.
• Mixed Vegetables: Vegetables are low in calories and carbohydrates, but they provide vitamins, minerals, and fiber. A cup of mixed vegetables might contain around 30-50 calories, 5-10 grams of carbohydrates, and 2-3 grams of fiber.
• Brown Rice: A quarter-cup of dry brown rice (uncooked) contains about 45 grams of carbohydrates, 1-2 grams of protein, and negligible fat. After cooking, it expands in volume, so the cooked portion will be larger.

2. High Protein Greek Yogurt Parfait

Ingredients:

• Greek yogurt
• Mixed berries (such as strawberries, blueberries, raspberries)
• Granola (choose a high-fiber, low-sugar option)
• Honey (optional)
• Chopped nuts (such as almonds or walnuts) for added crunch

Instructions:

1. In a glass or a meal prep container, start by adding a layer of Greek yogurt at the bottom.
2. Add a layer of mixed berries on top of the yogurt.
3. Sprinkle a layer of granola over the berries.
4. Repeat the layers until the container is filled, finishing with a final layer of berries and a drizzle of honey if desired.
5. Optionally, sprinkle chopped nuts over the top for extra texture and flavor.
6. Seal the container and store in the refrigerator until ready to eat.

Macronutrient (Macro) Content:

The macronutrient content of the Greek Yogurt Parfait can vary based on the specific brands and quantities of ingredients used. However, I can provide a general estimate based on typical serving sizes:

• Greek Yogurt: Greek yogurt is rich in protein, low in fat and high in protein. A typical 6-ounce (170g) serving of plain non-fat Greek yogurt can provide around 15-20 grams of protein.
• Mixed Berries: Berries are relatively low in calories and carbohydrates while being rich in fiber and antioxidants. A cup of mixed berries might contain around 50-80 calories and 10-15 grams of carbohydrates.
• Granola: Granola can vary widely in its nutritional content, but it often contains a mix of oats, nuts, seeds, and sometimes sweeteners. A quarter-cup of granola might have around 100-150 calories, 15-20 grams of carbohydrates, and 3 grams of protein
• Honey: A drizzle of honey adds sweetness but also adds calories from carbohydrates. A teaspoon of honey has about 20 calories and 5 grams of carbohydrates.
• Chopped Nuts: Nuts contribute healthy fats, protein, and some fiber. A tablespoon of chopped nuts can have around 50-100 calories, 2-3 grams of protein, and 4-8 grams of fat.

3. Lean Beef Stir Fry

Ingredients:

• 1 pound lean beef (such as sirloin or flank steak), thinly sliced
• 2 cups mixed bell peppers, sliced
• 2 cups broccoli florets
• 1 cup snap peas
• 2 tablespoons low-sodium soy sauce
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, minced
• 1 tablespoon olive oil
• Optional: sesame seeds for garnish

Instructions:

1. In a bowl, marinate the thinly sliced beef with 1 tablespoon of low-sodium soy sauce. Let it sit for about 15-20 minutes.
2. In a wok or large skillet, heat the olive oil over high heat.
3. Add the minced garlic and ginger to the hot oil and sauté for about 30 seconds until fragrant.
4. Add the marinated beef slices to the skillet. Stir-fry for 2-3 minutes until the beef is browned on all sides. Remove the beef from the skillet and set aside.
5. In the same skillet, add a little more oil if needed and stir-fry the sliced bell peppers, broccoli florets, and snap peas for 3-4 minutes until they are tender-crisp.
6. Return the cooked beef to the skillet and pour in the remaining tablespoon of low-sodium soy sauce. Toss everything together to combine and coat with the sauce.
7. Garnish with sesame seeds if desired.
8. Divide the lean beef stir-fry into meal prep containers.

Macronutrient (Macro) Content:

Here’s a general estimate of the macro content for a serving of Lean Beef Stir-Fry (approximately 1/4 of the total recipe):

• Lean Beef: A 4-ounce (113g) serving of lean beef typically provides around 20-25 grams of protein and 5-8 grams of fat.
• Mixed Bell Peppers: Bell peppers are low in calories and carbohydrates, with about 4-5 grams of carbohydrates per 1/2 cup.
• Broccoli: Broccoli is low in calories and carbohydrates, with about 2-3 grams of carbohydrates per 1/2 cup.
• Snap Peas: Snap peas are relatively low in calories and carbohydrates, with about 3-4 grams of carbohydrates per 1/2 cup.
• Low-Sodium Soy Sauce: A tablespoon of low-sodium soy sauce has about 10-15 calories, 1-2 grams of carbohydrates, and 1-2 grams of protein.
• Olive Oil: A tablespoon of olive oil contains about 14 grams of fat.

4. Baked Salmon Fillets with Broccoli and Rice

Ingredients:

For the Salmon:

• Salmon fillets (about 4-6 ounces per serving)
• Olive oil
• Lemon slices
• Fresh herbs (such as dill, parsley, or thyme)
• Salt and pepper

For the Rice and Broccoli:

• Brown rice
• Broccoli florets
• Salt

Instructions:

For the Salmon:

1. Preheat the oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle olive oil over each fillet and season with salt and pepper.
4. Place a couple of lemon slices on top of each fillet for extra flavor.
5. Sprinkle fresh herbs over the salmon.
6. Bake the salmon in the preheated oven for about 15-20 minutes, or until the salmon flakes easily with a fork.
7. Once cooked, remove from the oven and let rest for a few minutes before serving.

For the Rice and Broccoli:

1. Cook brown rice according to the package instructions.
2. Steam or blanch broccoli florets until they are tender but still crisp. You can use a steamer or boil them briefly.
3. Season the cooked rice and broccoli with a pinch of salt.

To Assemble:

1. Place a serving of cooked brown rice on each plate.
2. Top the rice with a baked salmon fillet.
3. Arrange the steamed broccoli florets on the side.

Macronutrient (Macro) Content:

Here’s a rough estimate of the macro content for a serving of this meal:

• Salmon (4 ounces): Around 25-30 grams of protein, 10-15 grams of healthy fats.
• Brown Rice (1/2 cup cooked): Approximately 20-25 grams of carbohydrates, 2-3 grams of protein.
• Broccoli (1 cup): About 2-3 grams of protein, 6-8 grams of carbohydrates.

5. High Protein Pancakes

Ingredients:

• 1 cup rolled oats
• 1 cup cottage cheese
• 4 large eggs
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• Pinch of salt
• Cooking spray or butter for the pan

Optional toppings:

• Greek yogurt
• Fresh berries
• Chopped nuts
• Maple syrup or honey

Instructions:

1. In a blender or food processor, combine rolled oats, cottage cheese, eggs, vanilla extract, baking powder, and a pinch of salt. Blend until you have a smooth batter.
2. Let the batter rest for a few minutes to allow the oats to absorb the liquid.
3. Preheat a non-stick skillet or griddle over medium heat. Lightly grease it with cooking spray or butter.
4. Pour pancake batter onto the skillet to create pancakes of your desired size.
5. Cook until bubbles form on the surface of the pancakes and the edges look set. This takes about 2-3 minutes.
6. Flip the pancakes and cook for another 1-2 minutes on the other side, until they’re cooked through and golden brown.
7. Repeat the process with the remaining batter.

To Serve:

1. Stack the cooked high protein pancakes on a plate.
2. Top with a dollop of Greek yogurt, fresh berries, and chopped nuts.
3. Drizzle with a touch of maple syrup or honey if desired.

Macronutrient (Macro) Content:

Here’s a rough estimate of the macro content for a serving of these high protein pancakes (serving size is approximately 2-3 pancakes):

• Rolled Oats (1 cup): Approximately 45-50 grams of carbohydrates, 10-15 grams of protein, 5-7 grams of fat.
• Cottage Cheese (1 cup): Around 25-30 grams of protein, 10-15 grams of carbohydrates, minimal fat.
• Eggs (4 large eggs): Approximately 24-28 grams of protein, 20-24 grams of fat.

High Protein Is Key!

If you want to make your bulking journey easier, make sure to try high protein meal prep. You can meal prep on a Sunday so you’re ready for the week without having to stress over making multiple high protein meals a day. Furthermore, let me know in the comments which high protein meals you like to meal prep!