Planning your meals in advance is one of the best strategies for achieving your nutritional goals. This technique is called “ meal prep .” No matter your goal (building muscle, losing fat, etc.), meal prepping allows you to maintain control over what you eat. Not only does it save time, but it also prevents you from giving in to the temptations of fast food or ready-made meals, which are often unbalanced.

In this article, we'll share three simple recipes to help you plan your meals for a week. Each recipe is designed to be quick to prepare. We've calculated approximately 500 to 600 calories per serving, but you can of course increase or decrease the amounts depending on your goals.

So, ready to get cooking? Here's to a week of healthy and delicious meals!

Grilled chicken with quinoa and roasted vegetables

Ingredients	Nutritional contributions (per serving)
4 chicken fillets 200g of quinoa 1 zucchini 1 red pepper 1 yellow pepper 1 red onion Olive oil Herbs of Provence Salt and pepper	Calories: 550 Protein: 40g Carbohydrates: 45g Lipids: 20g

Preparation

Start by marinating the chicken fillets in olive oil, herbes de Provence, salt, and pepper for at least 30 minutes. Meanwhile, cook the quinoa according to the package instructions. Then cut the vegetables into chunks and arrange them on a baking sheet. Season them with a drizzle of olive oil, herbes de Provence, salt, and pepper, then bake at 200°C for 20 minutes.

Grill the chicken breasts in a hot pan until golden brown and cooked through. Assemble everything in airtight containers: quinoa as the base, chicken and vegetables on top. This meal is rich in protein and complex carbohydrates, perfect for recharging after a workout.

Team Council

To maximize muscle recovery, consume a whey protein shake 30 minutes after your meal. Whey protein promotes rapid protein absorption, which is essential for muscle repair.

Baked salmon with sweet potatoes and green beans

Ingredients	Nutritional Information (per serving)
4 salmon fillets 2 sweet potatoes 300g green beans Lemon juice Fresh dill Olive oil Salt and pepper	Calories: 600 Protein: 35g Carbohydrates: 50g Lipids: 25g

Preparation

Preheat your oven to 180°C. Peel the sweet potatoes, cut them into cubes, and coat them with olive oil, salt, and pepper. Bake for 25 minutes. Place the salmon fillets on another baking sheet, season with lemon juice, dill, salt, and pepper, then bake for 15 to 20 minutes.

Meanwhile, steam the green beans to retain maximum nutrients. Once everything is ready, divide them into airtight containers for your weekly meals. This dish is not only delicious, but also very balanced with a good ratio of protein, fat, and carbohydrates.

Team Council

Add an omega-3 capsule to your daily diet to boost the beneficial effects of salmon on your cardiovascular system.

Stir-fried tofu with vegetables and brown rice (Vegetarian)

Ingredients	Nutritional Information (per serving)
400g firm tofu 200g of wholegrain rice 1 broccoli 1 carrot 1 pepper Soy sauce Fresh ginger Sesame oil	Calories: 500 Protein: 20g Carbohydrates: 55g Lipids: 15g

Preparation :

Start by squeezing the tofu to remove excess water, then cut it into cubes. Marinate it in soy sauce and grated fresh ginger for 15 to 20 minutes. Meanwhile, cook the brown rice according to the package instructions.

Heat a pan with a little sesame oil, then add the marinated tofu and brown it on all sides. Remove the tofu from the pan and add the chopped vegetables. Stir-fry them until they are tender but still crisp. Combine the tofu and vegetables in the pan, mix well to distribute the flavors, then spread everything over your brown rice.

Team Council

For better absorption of plant-based protein, combine this recipe with a BCAA (essential amino acid) supplement before or after your workout. This can help maintain muscle mass while promoting recovery.

Now that you have all the tools you need, all that's left is to head to the supermarket, stock up on ingredients, and put on your apron! These recipes, which we've tested ourselves, are perfect for boosting you throughout the week. They'll help you control your energy intake while balancing protein, carbohydrates, and fats for peak performance.

Remember that supplements can really make a difference if you use them correctly. They'll help you reach your goals faster and more effectively. But the real secret is consistency: take the time to prepare your meals, choose quality ingredients, and adjust your nutritional intake according to your needs.

So, are you ready to start meal prepping and enjoy the benefits of a controlled diet? Put on your apron and enjoy! If you want to know more about meal prep , its benefits, and our best tips, we've summed it all up right here .