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5 Pre-Cooked Bodybuilding Meals to Build Muscle
Jan 2, 2024 | 5 min
5 Pre-Cooked Bodybuilding Meals to Build Muscle

In bodybuilding, nutrition plays a pivotal role, often equating to the difference between mediocre and outstanding results. While rigorous training is crucial, the diet fuels these intense workouts and fosters muscle recovery and growth. Recognizing this, many athletes and fitness enthusiasts are turning to pre-cooked meals as a convenient solution to meet their dietary needs. 

These pre-cooked meals, specifically designed for muscle building, are time-savers and precisely portioned to deliver the optimal balance of proteins, carbohydrates, and essential nutrients needed for muscle hypertrophy. 

1. High-Protein Chicken and Quinoa Bowl

Rich in lean protein, chicken is fundamental for muscle repair and growth. Its high-quality protein is filled with essential amino acids, which are the building blocks of muscle tissue. Complementing this is quinoa, a superfood known for its complex carbohydrates and additional protein content, making it a superior alternative to traditional grains.

This meal is also a nutritional powerhouse, boasting many vitamins and minerals. Quinoa contributes a significant amount of magnesium and iron, crucial for muscle function and oxygen transport. Adding fresh vegetables like spinach or bell peppers adds color and texture and infuses the dish with antioxidants, further supporting muscle recovery and overall health.


  • Start with grilled or baked chicken seasoned with herbs for a flavor boost. 
  • Cook the quinoa as per instructions and mix in your choice of steamed or raw vegetables. 
  • A drizzle of olive oil or a squeeze of lemon can elevate the dish for an extra layer of taste. 

The beauty of this meal lies in its versatility and ease of storage. It can be batch-cooked and refrigerated, ensuring a nutritious and muscle-building meal is always within reach.

2. Lean Beef Stir-Fry with Brown Rice

This meal effectively combines high-quality protein with essential nutrients. Lean beef is not only a prime source of protein but also rich in creatine and amino acids like leucine, which are critical for muscle synthesis and strength. It provides vital nutrients like iron and zinc, enhancing oxygen transport to muscles and improving overall immune function.

Brown rice, a whole grain that offers sustained energy through its complex carbohydrates, complements the beef in this dish. Unlike white rice, brown rice retains its bran and germ, resulting in higher fiber content that aids digestion and prolonged satiety – essential for those in rigorous training.


  • Start with thinly sliced lean beef, marinated for flavor and tenderness. 
  • Stir-fry the beef in a hot pan with a mix of colorful vegetables like broccoli, bell peppers, and carrots, which add texture and taste and a host of vitamins and antioxidants. 
  • Serve this atop a bed of steamed brown rice for a complete meal. 

This dish's versatility allows for various vegetable combinations, keeping your diet both interesting and nutritionally diverse. Additionally, it's easily stored and reheated, making it a convenient option for multiple meals throughout the week.

3. Tofu and Veggie Stir-Fry for Plant-Based Power

Tofu, the star ingredient, is an excellent source of complete plant protein, containing all nine essential amino acids necessary for muscle repair and growth. It's also rich in isoflavones, compounds known for positively impacting muscle recovery and reducing inflammation.

This meal is a celebration of protein and an array of vitamins and minerals from various vegetables. Ingredients like bell peppers, broccoli, and snap peas add crunch and color, while providing antioxidants, fiber, and essential nutrients like Vitamin C and K, crucial for overall health and muscle function.


  • Begin by sautéing pressed tofu until it's golden and crispy, which gives it a delightful texture. Then, add in your preferred mix of vegetables, stir-frying them to retain their nutrients and crispness. 
  • A splash of soy sauce or a sprinkle of sesame seeds can enhance the flavors. 
  • Serve over a bed of brown rice or quinoa for added carbohydrates and fiber. 

The Tofu and Veggie Stir-Fry is a powerhouse of nutrition and easy to store and reheat, making it a convenient choice for meal prep and busy schedules.

4. Salmon Fillet with Sweet Potatoes

Salmon is renowned for its high content of omega-3 fatty acids, which are essential for reducing inflammation and aiding in muscle recovery after intense workouts. Additionally, it's an excellent source of lean protein, vital for muscle repair and growth. 

Sweet potatoes complement the salmon by providing complex carbohydrates, essential for replenishing glycogen stores depleted during exercise. They are also rich in beta-carotene, vitamins, and fiber, promoting overall health and aiding in digestion.


  • Start by seasoning the salmon fillet with herbs and spices of your choice and baking or grilling it to perfection. This method preserves its nutritional integrity while enhancing its natural flavors. 
  • Pair it with roasted or steamed sweet potatoes, which can be seasoned lightly to complement the salmon's richness. 

This meal's components can easily be prepped in advance and stored, ensuring that a wholesome, muscle-supporting meal is readily available, aligning perfectly with the demands of a dedicated bodybuilding regimen.

5. Turkey and Avocado Wraps 

Turkey, the main ingredient, is a lean source of high-quality protein, making it ideal for muscle repair and growth. It's also low in fat and rich in selenium, a mineral known for its antioxidant properties that help protect muscle cells from damage.

Avocado adds a creamy texture and a nutritional boost to these wraps. It's a great source of monounsaturated fats, which are essential for heart health and can aid in nutrient absorption. Additionally, avocados are packed with fiber and potassium, supporting muscle function and overall health.


  • Start with whole-grain tortillas for an added fiber boost. 
  • Layer on thinly sliced turkey breast and ripe avocado slices, adding spinach or lettuce for extra vitamins and crunch. 
  • You can also include other vegetables like tomatoes or cucumbers for added flavor and nutrients. 
  • For seasoning, a sprinkle of pepper, a dash of lemon juice, or a smear of mustard can enhance the taste without adding significant calories.

These wraps are nutritious, versatile, and portable, making them perfect for a post-workout meal or a quick lunch on the go. They can be made in advance and stored in the refrigerator, ensuring you always have a healthy and muscle-friendly meal ready when needed. 


These five pre-cooked bodybuilding meals showcase that nutrition for muscle growth can be both delicious and convenient. They cater to various dietary preferences while ensuring a balanced intake of proteins, healthy fats, and complex carbohydrates. 

The convenience of these pre-cooked meals fits seamlessly into the busy lifestyle of a bodybuilder, proving that maintaining a muscle-building diet doesn't have to be time-consuming or monotonous. By incorporating these meals into your regimen, you can focus more on your workouts and less on meal preparation, all while fueling your body effectively for muscle growth and recovery.


1. What are five bodybuilding foods?

Five essential bodybuilding foods include chicken breast (a lean protein source for muscle repair and growth), eggs (rich in protein and vitamins), salmon (provides omega-3 fatty acids and lean protein), quinoa (a great source of plant-based protein and complex carbs), and Greek yogurt (high in protein and beneficial for muscle recovery). 

2. Are five meals a day good for building muscle?

Eating five meals a day can be beneficial for building muscle as it ensures a consistent supply of nutrients to aid muscle growth and recovery. This frequent eating pattern helps maintain steady blood sugar levels, reduces cravings, and can provide a constant supply of energy and protein to the muscles. It's important, however, that these meals are well-balanced and align with individual caloric and nutritional needs for muscle growth.

3. What are the eight bodybuilding foods?

Eight key bodybuilding foods include lean meats like chicken and turkey for high-quality protein; fatty fish like salmon for omega-3 fatty acids; eggs for protein and healthy fats; legumes such as lentils and chickpeas for plant-based protein; nuts and seeds for healthy fats and protein; whole grains like brown rice and oats for sustained energy; dairy products like Greek yogurt for protein and calcium; and a variety of vegetables for essential vitamins, minerals, and fiber.

4. What do you eat to grow muscles?

To grow muscles, focus on foods rich in protein such as chicken, fish, eggs, and dairy products, as protein is crucial for muscle repair and growth. Include complex carbohydrates like whole grains, sweet potatoes, and oats to provide energy for workouts. 

Don't forget healthy fats from sources like avocados, nuts, and olive oil, which are essential for hormone production and nutrient absorption. Additionally, fruits and vegetables are important for vitamins, minerals, and antioxidants to support overall health.

5. How do you increase muscle size?

To increase muscle size, engage in regular strength training and resistance exercises, as they stimulate muscle growth. Nutritionally, consume a diet rich in protein from sources like lean meats, dairy, and legumes to support muscle repair. Ensure adequate calorie intake to fuel muscle growth, and include a mix of carbohydrates and healthy fats for energy and overall health. 

Hydration and adequate rest, including proper sleep, are essential for muscle recovery and growth. Consulting a fitness professional or nutritionist can provide personalized guidance tailored to individual goals and needs.

Read More:

15 Healthy Meal Ideas to Try Today

11 Yummiest Low-Calorie Meals: Taste + Trim

51 Healthy Meals You Can Make in 20 Minutes

16+ Salad Ideas for Lunch for a Crunchy and Fresh Meal

What is Meal Planning Know the Benefits

About The Author

Maurice Maffeo
Culinary Director, Delicut

Chef Maurice Maffeo has over 30 years of experience in the culinary world. He has been executive chef to top names in the middle east like Carlucios and Cafe Bateel and Strada Group of Restaurants in the UK.

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