20 Meal Prep Recipes For Muscle Building And Fat Loss

At DARE we are the biggest promoters of meal prep. We simply love it!

Why? Because nutrition and good food choices are the basis of physique transformation, and without meal prep it can be really hard to consistently make good choices. 

When you’re on the go, rushing, hungry and flustered, the last thing you want to worry about is what food to eat. But when you grab and go, you often have less awareness of what’s in your food, whereas when you meal prep, you have full control.

The DARE coaches and clients tend to lean towards similar meal prep meals – those that are easy to make, high in protein and full of wholefood nutrients. Here’s some of our top meal prep recipes and ideas to inspire your next meal prep session!

17 Quick Meal Prep Recipe List For Fat Loss

Here’s the quick rundown of the meals that we eat the most often at DARE. They’re simple, delicious and full of nutrients. Plus, you can batch create these meals easily, making meal prep a breeze.

Some of the most popular meal prep recipes for fat loss and muscle building are:

• Chicken mince, paprika, sweet potato, broccolini, butter
• Chicken breast, chilli, garlic, ginger, capsicum, mushrooms,  snap peas, rice
• Chicken thigh, chinese spices, rice, green vegetables, avocado
• Chicken, sweet potato, salad (cos lettuce, tomato, cucumber, capsicum)
• Chicken thigh, garlic, butter, potatoes, green beans
• Beef mince, tomatoes, rice, mushrooms, avocado
• Beef mince, cabbage, garlic, ginger, rice
• Salmon, purple sweet potato, green beans, butter 
• Salmon, rice noodles, pak choi, avocado
• White fish, butter, capers, potatoes, broccolini
• Prawns, rice noodles, pak choi, garlic, lemon, chilli, ginger 
• Lamb chops, white potatoes, butter, green veg
• Lamb mince, mash potato, peas, butter
• Pork chops, sweet potato, green veg, butter
• Roast pork, potatoes, green veg, butter
• Pork loin, mashed pumpkin, broccolini, butter

3 Meal Prep Recipes (With Directions) For Fat Loss

1. Italian Beef Mince And Rice

Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 800g beef mince
• 200g mushrooms, sliced (button or cremini work well)
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp dried thyme
• 1 tsp salt (adjust to taste)
• ½ tsp black pepper
• ½ tsp red chili flakes (optional, for heat)
• 400g passata
• 1 tbsp tomato paste
• 250ml beef stock (bonus points if you use bone broth)
• 300g uncooked long-grain rice (or any rice of choice)
• Fresh basil or parsley, for garnish

Instructions:

1. Sauté the Aromatics:
   • Heat the olive oil in a large pan over medium heat.
   • Add the chopped onion and cook for about 3-4 minutes until soft and translucent.
   • Stir in the minced garlic and cook for another 30 seconds until fragrant.
2. Brown the Beef:
   • Add the beef mince to the pan and cook, breaking it apart with a wooden spoon, until browned and no longer pink (about 5-7 minutes).
   • Drain excess fat if necessary.
3. Cook the Mushrooms:
   • Stir in the sliced mushrooms and cook for 3-4 minutes until softened.
4. Add Seasoning and Tomato Base:
   • Sprinkle in the oregano, basil, thyme, salt, black pepper, and red chili flakes (if using).
   • Add the tomato paste and stir well.
   • Pour in the passata and beef stock, mixing everything together.
5. Simmer:
   • Reduce the heat to low and let the sauce simmer for about 10 minutes, stirring occasionally, to develop the flavors.
6. Cook the Rice:
   • While the sauce is simmering, rinse the rice under cold water.
   • Add the rice directly into the pan with the beef mixture, stirring to combine.
   • Cover and let it simmer on low heat for about 15-20 minutes, stirring occasionally, until the rice is tender and has absorbed most of the liquid.
   • If needed, add a bit more stock or water to prevent sticking.
7. Serve:
   • Once the rice is fully cooked, remove the pan from heat.
   • Garnish with fresh basil or parsley.
   • Serve hot and enjoy!

2. Healthy Chinese-Spiced Chicken Thigh with Rice, Greens & Avocado

Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Ingredients:

For the Chicken Marinade:

• 8 boneless, skinless chicken thighs
• 2 tbsp coconut aminos
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tsp ginger, grated
• 1 tsp five-spice powder
• ½ tsp Chinese chili flakes (optional for heat)
• ½ tsp black pepper

For the Rice & Vegetables:

• 300g (1 cup) jasmine or brown rice
• 500ml water or chicken broth
• 1 tsp sesame oil
• 1 small head of bok choy, chopped
• 1 cup broccoli florets
• 1 cup sugar snap peas or green beans
• 1 tbsp coconut aminos
• 1 tsp sesame seeds (optional, for garnish)

For Serving:

• 1 ripe avocado, sliced
• 1 tbsp fresh coriander or spring onions, chopped
• Lime wedges 

Instructions:

1. Marinate the Chicken:
   • In a bowl, mix coconut aminos, rice vinegar, sesame oil, garlic, ginger, five-spice powder, chili flakes (if using), and black pepper.
   • Add the chicken thighs, coat well, and let marinate for at least 15 minutes (or up to 2 hours for deeper flavor).
2. Cook the Rice:
   • Rinse the rice under cold water until the water runs clear.
   • In a pot, bring water or chicken broth to a boil. Add the rice, cover, reduce heat, and simmer for 10-12 minutes (jasmine rice) or 20-25 minutes (brown rice) until cooked.
   • Fluff with a fork and set aside.
3. Cook the Chicken:
   • Heat a large pan over medium-high heat.
   • Add the marinated chicken and cook for 4-5 minutes per side (boneless) or 6-7 minutes per side (bone-in) until golden and cooked through.
   • Remove and let rest for a few minutes before slicing.
4. Sauté the Vegetables:
   • In the same pan, add 1 tsp sesame oil.
   • Stir-fry the bok choy, broccoli, and sugar snap peas for 2-3 minutes until tender but still crisp.
   • Add 1 tbsp coconut aminos and toss to coat.
5. Assemble the Dish:
   • Serve the rice as a base.
   • Top with sliced chicken thighs and stir-fried greens.
   • Add fresh avocado slices on the side.
   • Garnish with sesame seeds, cilantro, and lime wedges.

3. Healthy Salmon with Rice Noodles, Pak Choi & Avocado

Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Ingredients:

For the Salmon:

• 4 salmon fillets (skin-on for extra crispiness)
• 2 tbsp coconut aminos
• 2 tbsp honey (or maple syrup)
• 2 tbsp lime juice
• 2 tsp sesame oil
• 1 tsp grated ginger
• 3 clove garlic, minced
• ½ tsp black pepper
• ½ tsp chili flakes (optional)

For the Rice Noodles & Vegetables:

• 300g rice noodles
• 3 small heads of pak choi, halved or chopped
• 2 tsp sesame oil
• 2 tbsp coconut aminos
• 2 tsp rice vinegar
• ½ tsp chili flakes (optional)
• ½ tsp sesame seeds (for garnish)

For Serving:

• 1 ripe avocado, sliced
• 1 tbsp fresh coriander or green onions, chopped
• Lime wedges

Instructions:

1. Marinate the Salmon:
   • In a small bowl, mix coconut aminos, honey, lime juice, sesame oil, ginger, garlic, black pepper, and chili flakes.
   • Coat the salmon fillets and let marinate for 10 minutes (or up to 1 hour for deeper flavor).
2. Cook the Rice Noodles:
   • Cook the rice noodles according to package instructions (usually soak in hot water for 5 minutes until soft).
   • Drain and toss with 1 tsp sesame oil to prevent sticking.
3. Pan-Sear the Salmon:
   • Heat a non-stick pan over medium-high heat.
   • Cook salmon skin-side down first for 3-4 minutes until crispy.
   • Flip and cook for another 2-3 minutes until golden and cooked through.
4. Stir-Fry the Pak Choi:
   • In the same pan, add pak choi and cook for 2 minutes until wilted but still crisp.
   • Add coconut aminos, rice vinegar, and chili flakes, stirring well.
5. Assemble the Dish:
   • Divide the rice noodles between plates.
   • Top with pak choi, salmon, and avocado slices.
   • Garnish with sesame seeds, coriander, and lime wedges.

Give these recipes a try and tag us

We love to see how you get on with your meal prep!

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