An easy, high-protein option that’s great for batch cooking. Chicken thighs offer a juicy protein source, while potatoes and veg round out the fuel and blend of micronutrients.
2. Beef & bean chilli bowl with chipotle yogurt
Lean beef, kidney beans, and brown rice offer a complete mix of protein, fibre, and fuel – ideal post-workout or as a muscle-building meal prep staple.
3. Puy lentils with seared salmon
A powerhouse of protein and omega-3s. Lentils boost the fibre and fuel content while helping you stay fuller for longer – perfect for those focusing on lean gains.
4. Low fat turkey bolognese
A lighter take on a classic, this lean turkey version still delivers plenty of protein, while wholewheat pasta provides slow-release fuel to support recovery and muscle maintenance.
5. Squash, feta & bulgar wheat salad
Plant-based proteins combined with slow-release fuel and healthy fats make this salad a muscle-friendly vegetarian option, great for a lighter meal or training day lunch.
6. Chicken & cashew noodles
Lean chicken and healthy fats from cashews make this a great muscle-building meal. Serve with rice or noodles to hit those extra energy targets.
7. Smoky cod, broccoli & orzo bake
A lean, protein-rich option perfect for athletes in a structured training phase. Cod is low in fat but high in protein, while the veggie base adds flavour and nutrients.
8. Easy lentil curry
Great for plant-based muscle support. Lentils provide protein and iron, supporting energy production, and when served with rice or naan, it becomes a well-rounded recovery meal.
9. Steak & sweet potato chips
Classic muscle fuel. Lean steak delivers complete protein and creatine, while sweet potatoes are an excellent source of vitamins and slow releasing fuel.
10. Chicken & lemon skewers
Easy to prep and protein-packed. This dish is great for BBQ season or bulk prep, offering lean chicken with a spice hit and fuel-rich flatbreads for refuelling.
