Here’s a 7-day meal prep plan for a fitness training cycle that includes a variety of healthy, high-protein recipes to fuel your workouts and support muscle recovery:
7 Day Meal Plan
Day 1:
Breakfast: Overnight oats with chia seeds, protein powder, and berries
Snack: Apple slices with almond butter
Lunch: Grilled chicken and vegetable skewers with quinoa
Snack: Greek yoghurt with honey and walnuts
Dinner: Baked salmon with roasted sweet potatoes and broccoli
Day 2:
Breakfast: Scrambled eggs with spinach and cherry tomatoes, served on whole wheat toast
Snack: Carrot sticks with hummus
Lunch: Turkey and avocado roll-ups with mixed greens
Snack: Cottage cheese with berries and sliced almonds
Dinner: Slow cooker black bean and sweet potato chilli
Day 3:
Breakfast: Banana protein smoothie with almond milk, spinach, and protein powder
Snack: Hard-boiled egg with a handful of cherry tomatoes
Lunch: Grilled prawn and mixed vegetable salad with balsamic vinaigrette
Snack: Edamame with sea salt
Dinner: Grilled chicken and vegetable fajitas with whole wheat tortillas
Day 4:
Breakfast: Steel-cut oats with sliced banana and peanut butter
Snack: Sliced bell peppers with hummus
Lunch: Baked turkey and cheese roll-ups with mixed greens
Snack: Apple slices with cheddar cheese
Dinner: Slow cooker beef and broccoli stir-fry
Day 5:
Breakfast: Egg and avocado toast with mixed greens
Snack: Greek yoghurt with honey and berries
Lunch: Grilled chicken Caesar salad
Snack: Carrot sticks with ranch dressing
Dinner: Baked salmon with roasted asparagus and quinoa
Day 6:
Breakfast: Banana protein smoothie with almond milk, spinach, and protein powder
Snack: Hard-boiled egg with cherry tomatoes
Lunch: Grilled shrimp and mixed vegetable salad with balsamic vinaigrette
Snack: Edamame with sea salt
Dinner: Slow cooker black bean and sweet potato chilli
Day 7:
Breakfast: Overnight oats with chia seeds, protein powder, and berries
Snack: Apple slices with almond butter
Lunch: Chicken and quinoa bowls with roasted vegetables
Snack: Greek yoghurt with honey and walnuts
Dinner: Grilled pork chops with roasted potatoes and Brussels sprouts
Recipes for the lunch and dinner 7-day meal plan:
Day 1:
Lunch: Grilled chicken and vegetable skewers with quinoa
Ingredients:
- 250gr boneless, skinless chicken breasts, cut into 1-inch pieces
- 2 bell peppers, cut into 1-inch pieces
- 2 courgette, cut into 1-inch pieces
- 1 red onion, cut into 1-inch pieces
- 8 cherry tomatoes
- 1 tbsp olive oil
- Salt and pepper, to taste
- 1 cup quinoa, cooked according to package instructions
Method:
- Preheat grill to medium-high heat.
- Thread chicken, vegetables, and cherry tomatoes onto skewers.
- Brush skewers with olive oil and season with salt and pepper.
- Grill skewers for 8-10 minutes, occasionally turning until chicken is cooked through and vegetables are tender.
- Serve skewers with quinoa.
Dinner: Baked salmon with roasted sweet potatoes and broccoli
Ingredients:
- 150gr salmon fillets
- 1 sweet potato, diced into 1-inch pieces
- 1 head broccoli, cut into florets
- 1 tbsp olive oil
- Salt and pepper, to taste
Method:
- Preheat oven to 200°.
- Place salmon, sweet potato, and broccoli on a baking sheet.
- Drizzle with olive oil and season with salt and pepper.
- Bake for 20-25 minutes until salmon is cooked and vegetables are tender.
Day 2:
Lunch: Turkey and avocado roll-ups with mixed greens
Ingredients:
- 4 slices turkey breast
- 2 tbsp cream cheese
- 1/2 avocado, mashed
- 4 lettuce leaves
- Mixed greens, for serving
Method:
- Spread cream cheese on each slice of turkey.
- Top with mashed avocado.
- Roll up turkey slices and place in lettuce leaves.
- Serve with mixed greens.
Dinner: Slow cooker black bean and sweet potato chilli
Ingredients:
- 1 medium sweet potato, peeled and diced into 1-inch pieces
- 1 cup black beans, drained and rinsed
- 1 cup sweet corn
- 1 cup diced tomatoes
- 1 medium onion, diced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 1 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp smoked paprika
- 1/4 tsp salt
- 1 cup water
Method:
- Combine all ingredients in a slow cooker.
- Cook on low for 8 hours or on high for 4 hours.
Day 3:
Lunch: Grilled prawns and mixed vegetable salad with balsamic vinaigrette
Ingredients:
- 1 pack prawns
- 1 red bell pepper, cut into bite-sized pieces
- 1 yellow bell pepper, cut into bite-sized pieces
- 1 courgette, cut into bite-sized pieces
- 1 red onion, cut into bite-sized pieces
- 2 tbsp olive oil
- Salt and pepper, to taste
- mixed salad leaves
- 1/4 cup balsamic vinegar
- 2 tbsp olive oil
- 1 clove garlic, minced
- Salt and pepper, to taste
Method:
- Preheat your grill to medium-high heat.
- Thread the prawn, bell peppers, courgette, and onion onto skewers. Brush the skewers with olive oil and season with salt and pepper.
- Grill the skewers for 3-4 minutes per side until the prawns are pink and the vegetables are tender.
- In a small bowl, whisk together the balsamic vinegar, olive oil, garlic, salt, and pepper to make the vinaigrette.
- Arrange the mixed leaves on a serving platter. Top with the grilled shrimp and vegetables. Drizzle with the balsamic vinaigrette.
Dinner: Grilled chicken and vegetable fajitas with whole wheat tortillas
Ingredients:
- 4 chicken breasts, cut into bite-sized pieces
- 2 bell peppers, cut into bite-sized pieces
- 1 onion, cut into bite-sized pieces
- 8 whole wheat tortillas
- 2 tbsp olive oil
- Salt and pepper, to taste
Optional toppings: salsa, guacamole, sour cream, grated cheese
Method:
- Preheat your grill to medium-high heat.
- Thread the chicken, bell peppers, and onion onto skewers. Brush the skewers with olive oil and season with salt and pepper.
- Grill the skewers for 8-10 minutes, occasionally turning, until the chicken is cooked and the vegetables are tender.
- Warm the tortillas according to package instructions.
- To assemble the fajitas, place a spoonful of chicken and vegetables on a tortilla. You can just top with your desired toppings.
- Roll up the tortilla and serve.
Day 4:
Lunch: Baked turkey and cheese roll-ups with mixed salad
Ingredients:
- 4 thin slices of turkey breast
- 4 thin slices of cheese (such as cheddar or mozzarella)
- 4 large whole wheat wraps
- Mixed salad, for serving
Method:
- Preheat your oven to 200°.
- Place a slice of turkey and a slice of cheese on each wrap. Roll up the lettuce or wrap it tightly.
- Place the roll-ups seam-side down on a baking sheet.
- Bake for 8-10 minutes, until the cheese, is melted and the roll-ups are heated.
- Serve the roll-ups with mixed salad on the side.
Dinner: Slow cooker beef and broccoli stir-fry
Ingredients:
- 450gr beef, cut into bite-sized pieces
- 2 cups broccoli florets
- 1 red bell pepper, cut into bite-sized pieces
- 1 small onion, sliced
- 2 cloves garlic, minced
- 1/2 cup beef stock
- 2 tbsp soy sauce
- 2 tbsp corn-starch
- 2 tbsp water
- 2 tbsp olive oil
- Salt and pepper, to taste
- Cooked rice, for serving
Method:
- Place the beef, broccoli, bell pepper, onion, and garlic in a slow cooker.
- Whisk together the beef broth, soy sauce, corn-starch in a small bowl. Pour the mixture over the beef and vegetables in the slow cooker.
- Cook on low for 6-8 hours or high for 3-4 hours.
- Before serving, heat the olive oil in a large skillet over high heat. Add the beef and vegetables from the slow cooker and cook for 2-3 minutes, until the beef is browned and the vegetables are tender. Season with salt and pepper.
- Serve the stir-fry over cooked rice.
Day 5:
Lunch: Grilled chicken and vegetable skewers with brown rice
Ingredients:
- 4 chicken breasts, cut into bite-sized pieces
- 2 bell peppers, cut into bite-sized pieces
- 1 onion, cut into bite-sized pieces
- 8 wooden skewers, soaked in water for at least 30 minutes
- 2 tbsp olive oil
- Salt and pepper, to taste
- 1 cup brown rice, cooked according to package instructions
Method:
- Preheat your grill to medium-high heat.
- Thread the chicken, bell peppers, and onion onto the skewers.
- Brush the skewers with olive oil and season with salt and pepper.
- Grill the skewers for 8-10 minutes, occasionally turning, until the chicken is cooked and the vegetables are tender.
- Serve the skewers over a bed of brown rice.
Dinner: Baked salmon with roasted asparagus and quinoa
Ingredients:
- 2 salmon fillets
- bunch of asparagus, stalks trimmed
- 2 tbsp olive oil
- Salt and pepper, to taste
- 1 cup quinoa, cooked according to package instructions
Method:
- Preheat your oven to 200°.
- Arrange the asparagus on a large baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat.
- Place the salmon fillets on top of the asparagus.
- Bake for 20-25 minutes, until the salmon, is cooked through and the asparagus is tender.
- Serve the salmon with the roasted asparagus and quinoa.
Day 6:
Lunch: Grilled chicken Caesar salad
Ingredients:
- 4 chicken breasts
- 2 heads romaine lettuce, chopped
- Caesar dressing
- 1/2 cup grated Parmesan cheese
- Croutons, for serving (optional)
Method:
- Preheat your grill to medium-high heat.
- Grill the chicken breasts for 8-10 minutes per side until they are cooked through.
- Once the chicken is cooked, slice it into thin strips.
- In a large bowl, toss the lettuce with the Caesar dressing. Top with the sliced chicken, grated Parmesan cheese, and croutons (if using).
Dinner: Slow cooker black bean and sweet potato chilli
Ingredients:
- 450gr minced beef
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 sweet potato, diced
- 1 can diced tomatoes
- 1 can black beans, rinsed and drained
- 1 cup beef stock
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
Optional toppings: grated cheese, sour cream, diced onions, diced tomatoes
Method:
- In a large skillet, cook the beef over medium heat until it is browned, breaking it up into small pieces as it cooks.
- Add the onion and garlic to the skillet and cook for an additional 2-3 minutes, until the onion is translucent.
- Transfer the beef mixture to a slow cooker. Add the sweet potato, tomatoes, black beans, beef broth, chilli powder, cumin, paprika, salt, and pepper. Stir to combine.
- Cook on low for 6-8 hours or high for 3-4 hours.
- Serve the chilli with your desired toppings.
Day 7:
Lunch: Grilled chicken, mango, and quinoa salad
Ingredients:
- 4 chicken breasts
- 2 cups cooked quinoa
- 2 cups chopped mango
- 1 red bell pepper, diced
- 1/2 cup diced red onion
- 1/4 cup chopped coriander
- 2 tbsp olive oil
- Juice of 1 lime
- Salt and pepper, to taste
Method:
- Preheat your grill to medium-high heat.
- Grill the chicken breasts for 8-10 minutes per side until they are cooked through.
- In a large bowl, combine the quinoa, mango, bell pepper, onion, and coriander.
- Whisk together the olive oil, lime juice, salt, and pepper in a small bowl to make the dressing.
- Once the chicken is cooked, slice it into thin strips.
- Add the chicken to the quinoa mixture and toss with the dressing.
- Serve the salad immediately.
Dinner: Grilled pork chops with roasted potatoes and Brussels sprouts
Ingredients:
- 4 pork chops
- 450gr small potatoes, quartered
- 450gr Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- Salt and pepper, to taste
Method:
- Preheat your grill to medium-high heat.
- In a large bowl, toss the potatoes and Brussels sprouts with olive oil and season with salt and pepper.
- Grill the pork chops for 6-8 minutes per side until they are cooked through.
- Place the vegetables on the grill in a single layer. Grill for 10-12 minutes, occasionally turning, until they are tender.
- Serve the pork chops with the grilled vegetables.
We help our members with a nutritional programme that works for them, if you’re struggling, give us a shout at one of our London gyms or try out our personal training and we’ll help you work out a plan that suits you.
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