Ideas For Meal Prep Week

In this article, I will be giving you some ideas for an awesome meal prep week! I will be listing one idea for two different types of goals, being muscle gain and fat loss! Let’s get into the article and give you some inspiration for your meal prep!

Muscle Gain:

One great idea for a muscle gain meal prep is tacos! The shell is great for carbs, while you can throw some ground beef or chicken in there for your protein. You can consider adding in rice for some extra carbs and the rest is up to you! This dish would make a great lunch, but can certainly be your supper if you wish!

Some ideas for other ingredients would be olives, lettuce, onions, tomato, cheese (of course) and some salsa to dip it in. This is a really simple dish to prepare because all you need to do is cook your meat and assemble the tacos with your preferred toppings.

You can make up to 3 days worth of meals without having to freeze them, while you can choose to freeze more if you would like to prep for the entire week in advance. I like to prep for the whole week so I don’t need to worry about it until the following week.

Fat Loss:

Opposite of muscle gain, we are looking for lower-calorie and more filling options when the goal is fat loss. This both helps us achieve a caloric deficit while feeling full as well! Including lots of protein and fibre in the dish is also great for feeling full and achieving a caloric deficit!

A great dish for this would be a chicken stir-fry. You can add a lot of chicken which is high in protein with the majority of the other portion of the dish being lower calorie. Other parts of the dish could consist of things like peppers, onions or zucchini. It really can be whatever you like as long as it doesn’t drive the calories up a crazy amount. If you would like, swapping the chicken for shrimp is also a viable option as shrimp is high in protein with a low amount of calories that come along with it.

The great thing about this dish is that it should taste good, all while being ideal for fat loss. You can season the chicken how you would like as long as it doesn’t drastically drive the calories up and you can pick the vegetables and such that make up the other part of your dish! If you would like, consider adding in a reasonable amount of rice or potatoes for some quality carbs in the dish!

This meal would be great for dinner, but can certainly be served as an awesome lunch as well!

Wrapping Up:

The goal of this article was to provide you with something quick to read that gives you an idea of what you can use for your meal prep if you were feeling stuck. Now get out there and prep your meals!

I look forward to this article being able to benefit you in your nutrition and I thank you for taking the time to read it! As always, if you have any questions or comments please do not hesitate to leave them below and I will be sure to reply!


Until Next Time,


Kohl Johnson

Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.

Support is much appreciated if you benefited from this:

Kohl Johnson

I am a 16-year-old fitness fanatic! I have learned nothing but quality training and nutrition information from the utmost well-respected individuals in the field. Now, my only focus is to share this knowledge with you for your benefit, in the most honest way possible. We are all in this together! LET'S GO!

4 Responses

  1. This is my first time coming across a suggested meal on your site and it makes such sense to me to know about this meal which can help in muscle again. Currently i am on a vegan diet and from that, i can’t take any form of meat which clearly place this meal out of my scope sadly. I am not aware of any vegan meal to help gain muscle, so i will appreciate if you help with any.

    • Hi Benson, for vegan eaters trying to gain muscle, it is important to take in enough total daily calories. However, when looking at specific meals, it is important to try and structure them to get complete sources(s) of protein. 

      Typically, vegan proteins are not complete proteins, meaning they do not contain all 9 of the essential amino acids. They may be missing some entirely or they may just not be in the levels we are looking for. Constructing your meals with enough calories and so you have complete proteins between the different foods you are eating would be a good place to start!

  2. Hey Kohl 

    Something I need to do is swap my diet to a caloric deficit, Protein and fibre, I like that feeling of fullness without that feeling of being packed like a travel bag about to go on holiday.

     Interesting information once again, are there plans to put more food recipes for the protein vs carbs menus ?

    Its given me something to think about when cooking for my family and making healthy changes.

    Thanks very much, a very easy and understandable read

    • Hi Erika, I’m very glad you were able to find some useful information from the article! As for your question, I don’t focus on recipes for this website, so likely not. However, feel free to send me an email to and I would be happy to find some resources for you!

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