Healthy Diet Meal Prep Simple Gym-Friendly Routine
A full-week meal prep plan featuring balanced, flavorful combinations of lean proteins, complex carbs, and fresh vegetables. Designed for health, energy, and convenience.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Total Time: 1 hour
- Yield: 5–6 meals 1x
Ingredients
Scale
- 2 lbs chicken breast or tofu
- 2 cups cooked quinoa or brown rice
- 3 sweet potatoes, cubed and roasted
- 2 cups broccoli florets
- 2 bell peppers, sliced
- 1 cup shredded carrots
- 1 tbsp olive oil
- Salt, pepper, garlic powder, cumin (to taste)
- 1 cup hummus or tahini dressing (optional)
Instructions
- Season and roast chicken or tofu at 400°F for 20–25 minutes until cooked through.
- Roast sweet potatoes and broccoli with olive oil and seasoning for 25 minutes.
- Cook quinoa or rice and cool completely.
- Assemble 5–6 containers: protein + carb + vegetables.
- Store in fridge for up to 5 days. Add dressing just before eating.
Notes
- Mix and match veggies to prevent boredom.
- Use Greek yogurt sauces or vinaigrettes to change flavors.
- For a plant-based week, use lentils or chickpeas.