Meal Prep Ideas For Muscle Achieve

It’s no secret that weight-reduction plan and train are essential elements of making a wholesome, toned physique.

However despite the fact that weightlifting is essential for muscle achieve, should you’re on the lookout for large muscular tissues and a slim waistline to indicate off subsequent summer season, there’s no quantity of train that may out-train a weight-reduction plan of sugar and quick meals.

To maximise your time on the fitness center, you must eat the correct amount of meals and the proper sort of meals on the proper time.

Whereas that will sound like so much to juggle, it’s a cinch while you meal plan.

On this article, you’ll see simply how straightforward it’s to get match and achieve muscle via this nice meal prep concept.


You’re not prone to construct muscle with out the suitable tools and workouts. However it’s possible you’ll be stunned to be taught that whether or not you’re after fats loss or muscle achieve (or each), your weight-reduction plan will influence your success as a lot as your exercise, if no more!

Muscle-gaining workouts break down your muscle tissue, and the suitable meals on the proper time assist to rebuild your muscle even larger than earlier than. So, not solely do you want ample diet to gasoline your exercises, however the meals you eat have a direct influence in your physique’s potential to create new muscle.

You’ve in all probability heard that protein, protein, and extra protein needs to be the idea of your muscle-building weight-reduction plan. However understanding the significance of a well-balanced weight-reduction plan of protein, carbs, and fat is the one approach you’ll give your physique what it wants for bulking. (And sure, that weight-reduction plan ought to embrace numerous protein.)

Within the part under, we’ll break down these macros so you possibly can really feel assured in understanding what to eat for muscle achieve. We’ll additionally information you thru the steps to meal prep a muscle-building menu so that you’ll be assured to succeed in your bodybuilding targets.

What are macros?

Macronutrients, also called macros, are the vitamins in our meals that present us with power. The three macros are protein, carbohydrates, and fat. Every of those macros performs a special function in your muscle progress, so understanding how a lot to eat of every macro is essential for reaching your targets.


You’ve heard of how important protein is for constructing muscle. It’s true. Rising your muscle mass requires protein. Consuming protein all through your day in every meal and snack will give your physique the mandatory constructing blocks to create extra lean muscle mass. To get ample protein in your weight-reduction plan, think about together with these protein-packed gadgets in your meals: peanut butter, egg whites, rooster breasts, Greek yogurt, protein powders, or protein shakes.


Carbs typically have a nasty status due to diets that affiliate carbs with physique fats. However carbs are an essential supply of gasoline to your physique. Whereas a low-carb weight-reduction plan could be proper for some folks, first attempt specializing in choosing wholesome carbs – advanced carbs. Examples of advanced carbs embrace candy potato, black beans, bell pepper, brown rice, and oats.


Your weight-reduction plan ought to consist primarily of protein and carbs, however including wholesome fat can present long-lasting power and a good way to extend energy. Including fats to your weight-reduction plan can enhance your physique fats and result in fats storage. So, making certain a weight-reduction plan with the proper emphasis on protein and sophisticated carbs and a average quantity of wholesome fat is one of the best steadiness for wholesome consuming. Fat to think about together with in your weight-reduction plan are olive oil, nuts, seeds, avocados, and fish.

Macro ratios influence your power, lean muscle, and total well being. The way you select to steadiness your macros may also influence your urge for food, and will help you curb your starvation and cravings. For instance, 5 energy of veggies will fill extra space in your abdomen than 5 energy of fats. So should you’re trying to shed weight whereas gaining muscle, a weight-reduction plan that emphasizes veggies could be best. However should you don’t have physique weight to spare, eat your veggies for his or her vitamins, but additionally add extra calorie-rich fat to succeed in your wanted calorie consumption for the day.


Earlier than starting your muscle-building journey, it’s a good suggestion to seek the advice of your physician. Your physique sort and medical historical past can influence the way you strategy weight achieve to construct muscular tissues. After you contact base along with your physician, right here’s a step-by-step information to get you began in your plan for muscle achieve.

Step 1: Establish your calorie wants.

Weight reduction and weight achieve come down to at least one quite simple factor: calorie consumption. If you wish to shed weight, eat fewer energy than you burn. If you wish to achieve weight, eat extra energy than you burn. However as straightforward as that idea is, it may possibly really feel way more troublesome in follow.

You’re physique sort, present weight, and exercise stage all influence what number of energy you want for muscle achieve. Discover a calorie calculator on-line that will help you outline your goal calorie wants. When you’re not desirous about calorie counting, no worries. It isn’t essential to rely each calorie to efficiently construct muscle, however understanding your calorie wants continues to be an essential first step. Calorie counting could be a troublesome and exhausting course of for many individuals. If you wish to keep away from crunching the quantity, understanding roughly what number of energy you’re consuming is a superb and efficient various.

Step 2: Calculate your macros.

Your physique is exclusive and so your macro steadiness may also be distinctive to you. The easiest way to seek out the mix that’s best for you is to begin with basic suggestions after which experiment over time.

A primary bulking weight-reduction plan is 35% carbs, 25% fat, and 40% proteins.

After utilizing these ratios for a couple of weeks, attempt adjusting the odds to see if one thing barely totally different is a greater match for you.

Step 3: Eat the energy and macros you want.

When you understand your day by day calorie rely and you understand how a lot of these energy come from every macro group, you’re able to plan your menu.

Now, right here’s the sincere reality, we’re not math folks. So counting all of those numbers and percentages isn’t life like every day for a few of us. 

Utilizing a web based calorie calculator to find out day by day calorie wants – straightforward.

Turning these energy into tough percentages for every macro class – doable.

Right here’s a pattern of what this would possibly appear to be:

Each day energy wanted: 2500 energy

Macro ratios: 875 energy of carbs (35%), 625 energy of fat (25%), and 1000 energy of protein (40%).

Now, turning these numbers into an precise menu could really feel like a school examination should you deal with the mathematics. Take a deep breath. That’s not how we do it round right here. DO NOT get out a bit of paper to calculate these numbers (except that’s your factor, then by all means…).

Begin by getting an app like My Health Pal to do all of the give you the results you want.

Use the app to trace all the pieces you eat for 2 weeks. Sure, EVERYTHING. Embody your espresso creamer, that handful of nuts you snacked on, and the sweet you swiped out of your coworker’s sweet bowl. Apps like My Health Pal have a database of over 11 million meals, so logging macros is as straightforward as scanning a barcode or trying up the merchandise from the meals listing.

After these preliminary two weeks, you’ll have a superb really feel to your calorie consumption, how your meals selections convert into macros, and the place you must make changes.

Now you possibly can actually hone in on a menu that works to your physique and your targets.


After your preliminary two weeks of macro monitoring, it’s time to make your life simpler with the comfort of meal prep! Consuming the suitable carbs and protein on the proper time helps maximize your exercise by rushing up muscle restoration and progress. With meal prep, you could have your best meal able to go while you want it.

Bodybuilders have used meal plans for years to assist them efficiently construct muscular tissues. This confirmed technique for bulking provides you with the suitable vitamins and energy you must attain your targets for muscle achieve. Once you take that meal plan and get it prepped and within the fridge, you could have straightforward and fast entry to the meals that can assist you to attain your targets.

Listed here are the fundamentals of meal prep to get you began.

Step 1: Menu Planning

Begin by mapping out your menu for the week. Be certain that to incorporate post-workout restoration snacks. Determine which meals you propose to make prematurely with a meal prep recipe.

Step 2: Purchasing and Cooking

Verify your fridge, pantry, and freezer to see what elements you could have and what you must buy. Make a purchasing listing and head to the shop.

Cook dinner your recipes in response to the directions.

Step 3: Portioning and Storage

Be sure you enable meals to chill fully earlier than placing it in a storage container.

Portion every meal into a person storage container and pop it into the fridge or freezer for simple entry all through the week. You possibly can even observe the macros now so that you’re able to go throughout your busy weeknights.

There you go – meal prepping is as straightforward as 1, 2, 3!

For an in-depth information to meal preps, try this Match Males Cook dinner article.


The perfect meals will all the time be meals you prefer to eat. Discover a wholesome meal you take pleasure in. You’re not going to stay with a brand new meal plan should you hate all of the meals you’re consuming. If wholesome meals aren’t your favourite (…but ), attempt discovering a wholesome model of a meals you’re keen on. You’ll be stunned at how flavorful and scrumptious wholesome meals will be while you discover the suitable meal prep recipe.

Along with wholesome consuming, deal with meals with a number of protein. Keep in mind that the fundamental constructing block of muscular tissues is protein. So that you’ll need protein-dense meals in your whole meals and snacks. Subsequent, add a posh carb and a big serving of veggies. When you’re consuming a wide range of wholesome proteins and carbs, wholesome fat will naturally be part of the meal.

Additionally, what NOT to eat is simply as essential as what to eat. You already know avoiding sugar, alcohol, quick meals, and processed meals is the best way to go. If these are staples in your present weight-reduction plan, think about a gradual and manageable transition as an alternative of slicing them out chilly turkey. Once more, the objective is making a sustainable change. When you lower out all of the meals you’re keen on too rapidly, it’s possible you’ll not stick along with your plan. Discovering replacements you take pleasure in is a good way that will help you undertake a nutritious diet.

When you’re on the lookout for recipes to get you began, try our meal prep recipes right here.


For wholesome weight achieve, it’s essential to grasp that the primary ingredient you’ll want is a bit little bit of endurance. That’s proper, there’s no magic tablet or fast in a single day repair for wholesome weight achieve.

Like weight reduction, weight achieve ought to happen over time so your physique can appropriately alter to the modifications. Fast weight reduction or weight achieve can stress the cardiovascular system. This stress results in blood strain issues, fluid accumulation all through the physique, and pressure in your liver. Fast modifications to your physique weight may also trigger your physique to retailer extra fats as a response to the stress.

So, be affected person with your self and acknowledge that small, constant modifications over time are the most certainly to final.

Meal prepping is an unbelievable instrument that helps you save money and time when you develop a wholesome and match physique.

That’s the Kevin Curry story!

Get impressed by Kevin’s muscle-building journey right here.

And keep in mind, “Our our bodies are constructed within the kitchen, and sculpted within the fitness center.”


Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome residing is a lifelong journey, primarily received by having a well-balanced weight-reduction plan and sustaining an energetic way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming isn’t boring! And by making a couple of changes, I might design a weight-reduction plan that would assist me obtain my private health targets whereas satisfying my want for BANGIN meals! 😅. Our our bodies are constructed within the kitchen and sculpted within the fitness center. #DemocratizeWellness