Step 4: Cook in Batches (2–3 Times/Week)
Best muscle-gain meal prep tools:
- Rice cooker (or Instant Pot)
- Large baking sheet (roast everything at once)
- 6–10 reusable containers
- Food scale (optional but helpful)
Sample Prep Flow (2 hrs total):
- Cook all carbs: rice in rice cooker, potatoes in oven
- Roast all proteins & veggies: toss with olive oil and season
- Assemble bowls: protein + carb + veggie + sauce
- Portion snacks: oats in jars, yogurt in small containers
Step 5: Store Smart & Rotate Meals
- Fridge: Store 3–4 days of meals
- Freezer: Freeze the rest (thaw 1 day ahead)
- Label: Add date and meal type to avoid guesswork
Easy Storage Tip:
Alternate flavors! Use different sauces or spice mixes:
- BBQ vs teriyaki chicken
- Cajun rice vs herbed potatoes
- Add salsa, sriracha, hummus, etc.
Budget Meal Prep Sample Day (Under $6 Total!)
| Meal | Foods | Protein | Cost |
|---|---|---|---|
| Breakfast | Oats + peanut butter + banana | 15 g | $1.00 |
| Lunch | Chicken + rice + broccoli + olive oil | 40 g | $2.00 |
| Snack | Greek yogurt + seeds | 20 g | $1.00 |
| Dinner | Lentils + roasted potatoes + carrots | 25 g | $1.50 |
| Total | — | 100 g | $5.50 |
Pro Tips for Staying on Track
✅ Shop once a week – and stick to a list
✅ Buy in bulk – rice, oats, eggs, frozen veg
✅ Use freezer meals for busy days
✅ Track your meals with MyFitnessPal or Cronometer
✅ Avoid overcomplicating – repeat meals is fine!
Related Articles:
- 10 Simple High-Protein Breakfasts to Kickstart Your Day
- 5 Budget-Friendly High-Protein Powerhouses to Build Muscle Without Breaking the Bank
- Vegetarian Muscle-Building Recipes
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