7 Easy Meal Prep Recipes for Gym-Goers

  

Trust me. Some of the best gym rats might find it difficult to modulate their macros at the prices of foods; along with the sheer hassle of so much of it altogether, Seven Quick Meal Prep Recipes for Gym Buffs describes what ought to be grand meals for fast ingestion meant to replenish muscle tissues and promote recovery. Whether bulking or cutting for any other kind of diet maintenance, here are really wonderfully ready-in-an-instant-for-an-outsider protein and calorie bombs that could appease every fitness expedition.


1-The Oomph Turkey & Quinoa Bowl

Whys in Bag: Pretty much protein and complex carbs that sustain energy just beyond a flashburst.

Ingredients (4 servings):

- 1 lb ground turkey (93% lean)
- 1 cup uncooked quinoa
- 2 cups broccoli florets
- 1 red bell pepper, diced
- 1 tbsp olive oil
- Miscellaneous spices: garlic powder, paprika, salt, and pepper

Directions:
1. Wash quinoa and cook according to package instructions.
2. Brown turkey meat in olive oil, seasoning with spices.
3. Steam broccoli and red bell pepper or any other soft vegetable of your choice until tender.
4. Hurry yourself an audible meal of quinoa, turkey, and veggies.

Macros per serving : 420 kcal | 38g protein | 35g carbs | 14g fat

Tip: For calorie counters, it would be a good idea to substitute quinoa for cauliflower rice.

2-Breakfast Spinach Muffin Egg White

Why Good: The muffins are great breakfast-on-the-go muffins and very high-protein and high-nutrient muffins!

Ingredients: (6 muffins)

12 egg whites

1 cup chopped spinach

1/4 cup diced tomatoes
1/4 cup feta cheese, optional

Salt and pepper to taste

Directions:

1. Preheat oven to 350 F (175 C). 

2. Whisk egg whites and pour into muffin tins, filling halfway. 

3. Add spinach, tomatoes, and feta; bake for about 20 minutes.

Macros Per Muffin : 45 kcals | 8g protein | 2g carb | 1g fat

Tip: If you want some flavor, you can throw in some diced turkey bacon for extra protein!

 

  

3. Slow-Cooked Chicken Burrito Bowl

Best For: Seriously, all due respects-it tastes like one hardly made an effort. Especially good for a busy day.

Ingredients (6 Servings):

- Chicken breast, 2 lbs

- Black beans, 1 cup drained

- Corn, 1 cup frozen

- Salsa, 1 cup low sodium

- Taco seasoning, 1 tbsp

- Brown rice, 2 cups cooked

Instructions:

1. Add chicken, salsa, and taco seasoning to the slow cooker. Cook on low for 6 hours.

2. Shred chicken by hand and mix with beans and corn.
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3. Serve over rice.

Nutritional Information (Per Serving): 390 kcal | 42 g protein | 40 g carbohydrate | 6 g fat.

Tip: Top with some fat from avocado or Greek yogurt.



4: Vegan Lentil Sweet Potato Curry

The benefit derived: Protein and fiber from plant-based foods will fill and energize the body well for the longest time.

Ingredients (4 Servings):

- 1 cup lentils

- 2 sweet potatoes, cut into dice

- 1 can light coconut milk

- 2 tbsp curry paste

- 1 onion, chopped

How to Cook:

1. Boil the lentils until tender.

2. Heat oil in the pan, then fry the onion until translucent, before stirring in the curry paste, coconut milk, and sweet potatoes to simmer for 20 minutes.

3. Stir in lentils and serve.



Macros (Per Serving): 320 kcal | 14 g protein | 45 g carbohydrate | 10 g fat.


Tip: Try it over quinoa or cauliflower rice.



5. Salmon & Asparagus in Foil Packets

Yummiest: Egging on recovery and inflammation is what Omega 3s are about, and relief to the joints is what they give, thus explaining their merit.

Serving Size: 2.

- 2 pieces salmon fillet (6 oz)

- 1 bunch of asparagus

- 1 lemon, seeded and sliced

- 1 tbsp of olive oil

- Garlic powder, dill, salt, and pepper



How to Make:

1. Put salmon with asparagus on foil; drizzle with oil and sprinkle with seasonings.

2. Seal packets; bake for 15 minutes at 400F (200C).



Macros per Serving: 340 kcal | 36 g protein | 8 g carbohydrate | 18 g fat.


Tip: Pairs best with roasted sweet potatoes for added carbohydrates.

6: Greek yogurt parfaits in jars

Seriously, all of that effort-and there's got to be some quick miracle cure filled with probiotics, right? That's actually what breaks us, right? That, and so perfectly light but crunchy goodness.

Cooking jars:

two cups yogurt (Greek; fat free)

one mixed cup of berries

1/4 Granola (low sugar)

one tablespoon honey (optional)

Directions:

Layer into jars the yogurt and then the berries, and top it off with granola and honey drizzled on top.

Macros per jar: 180 kcal | 16g Protein | 22g Carbohydrate | 2g Fat.

TRICK: Chia seeds are packed in omega-3 and fiber.


7. Beef and Broccoli Stir-Fry:

Another lovely miracle recipe by which beef gets iron, through broccoli, that super recipe.

Ingredients for 4 Servings:

1 lb flank steak
4 cups broccoli florets
3 tbs low sodium soy sauce
1 tb sesame oil
1 clove garlic, minced

Directions:

1. Stir fry; add sesame oil and hold for now.
2. Douse garlic and broccoli with soy sauce.
3. Back to beef, serve over brown rice.

Macros Per Serving: 310 kcal | 32g protein | 15g carbs | 12g fat.

Tip: Pairs best with coconut aminos-gluten-free.



Top Meal Preparation Tips
1. Bulk Proteins: You grill chicken, you bake salmon, and you slow cook a turkey. That's your Sunday drill.
2. Containers: As meal containers, they will take all blame if any portion fails to make it through to the supper table.
3. Spice It Up: Stuff jars brimful with whichever spice (Italian, Cajun) to spice things up-across-the-table entertainment for the palate.
4. Smarter Freeze: Good, therefore, to be frozen for a period of 3 months maximum.