You’ve hit the weights, crushed the cardio, and pushed your limits in the gym. Now comes the most critical part of the process: feeding your body for recovery and growth. But let’s be real, after a grueling workout, the last thing you want to do is spend an hour in the kitchen.
This is where the magic of “set and forget” meal prep comes in. The goal is to spend one hour cooking and have healthy, gym-friendly meals ready to go for the rest of the week. These recipes are designed to be simple, use minimal cleanup, and, most importantly, provide the right balance of protein and complex carbs to fuel your muscle-building and recovery goals.
Forget complicated cooking methods. Get ready to master your meal prep with these five foolproof recipes.
1. Sheet Pan Lemon Herb Chicken and Veggies
This recipe is the epitome of “set and forget.” It requires one pan, minimal chopping, and results in a complete, delicious meal. Chicken provides the lean protein your muscles need, while the veggies offer essential vitamins and fiber.
- Macros (approximate per serving): 35g Protein, 40g Carbs, 10g Fat
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Ingredients:
- 2 lbs boneless, skinless chicken breasts, cubed
- 2 sweet potatoes, cubed
- 2 broccoli crowns, chopped
- 1 red onion, chopped
- 2 tbsp olive oil
- 1 tbsp dried oregano
- 1 tsp dried thyme
- Juice of 1 lemon
- Salt and black pepper to taste
- Instructions:
- Preheat oven to 400°F (200°C).
- On a large baking sheet, toss chicken, sweet potatoes, broccoli, and red onion with olive oil, oregano, thyme, salt, and pepper.
- Spread in a single layer. Squeeze lemon juice over everything.
- Bake for 25-30 minutes, or until chicken is cooked through and veggies are tender.
- Portion into 4-5 containers for the week.
2. Slow Cooker Shredded Salsa Chicken
Your slow cooker (or Instant Pot) is a meal prep MVP. This recipe requires only three ingredients and produces tender, flavorful shredded chicken that can be used for tacos, salads, bowls, and more. It’s perfect for a versatile week of meals.
- Macros (approximate per serving): 30g Protein, 5g Carbs, 5g Fat
- Prep Time: 5 minutes
- Cook Time: 4 hours on high or 8 hours on low
- Ingredients:
- 2 lbs boneless, skinless chicken breasts
- 1 jar (16 oz) of your favorite salsa
- 1 packet of taco or fajita seasoning
- Instructions:
- Place chicken breasts in the bottom of the slow cooker.
- Pour the jar of salsa and sprinkle the seasoning over the chicken.
- Cook on high for 4 hours or low for 8 hours.
- Once cooked, use two forks to shred the chicken directly in the slow cooker. Stir to coat.
- Store in an airtight container. Use it in a variety of ways: on top of brown rice, in a whole-wheat wrap, or as a protein source for a massive salad.
3. High-Protein Lentil and Veggie Soup
Soups are a meal prepper’s best friend. They can be made in a massive batch, taste even better the next day, and are incredibly budget-friendly. This vegetarian option is packed with plant-based protein and fiber.
- Macros (approximate per serving): 20g Protein, 45g Carbs, 5g Fat
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Ingredients:
- 1 tbsp olive oil
- 1 large onion, chopped
- 3 carrots, chopped
- 3 celery stalks, chopped
- 3 cloves garlic, minced
- 1 cup dry brown or green lentils, rinsed
- 8 cups vegetable broth
- 1 (14.5 oz) can diced tomatoes
- 1 tsp dried thyme
- Salt and pepper to taste
- Instructions:
- In a large pot, heat olive oil over medium heat. Sauté onion, carrots, and celery for 5-7 minutes. Add garlic and cook for another minute.
- Stir in lentils, broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat, cover, and simmer for 30-45 minutes, or until lentils are tender.
- Season with salt and pepper.
- Let cool slightly before portioning into containers. This recipe can easily be doubled for a bigger batch.
4. Overnight Oats with Berries and Protein Powder
Don’t forget about breakfast! Overnight oats are the ultimate “set and forget” morning meal. You assemble them the night before and grab them from the fridge in the morning. Adding protein powder makes it an ideal pre-workout or post-workout fuel.
- Macros (approximate per serving): 25g Protein, 45g Carbs, 8g Fat
- Prep Time: 5 minutes
- Ingredients (per serving):
- ½ cup rolled oats
- ½ cup milk of choice (almond, soy, or dairy)
- ½ scoop protein powder (vanilla or unflavored works best)
- 1 tbsp chia seeds
- ½ cup mixed berries (fresh or frozen)
- Instructions:
- In a jar or container, combine oats, milk, protein powder, and chia seeds. Stir until the protein powder is fully dissolved.
- Add berries and gently stir.
- Screw on the lid and refrigerate overnight.
- In the morning, you can eat it cold or warm it up in the microwave for 30 seconds.
5. Black Bean and Quinoa Power Bowl
This plant-based powerhouse is perfect for a vegetarian or vegan gym-goer, or anyone looking to add more fiber to their diet. It’s packed with complete protein from quinoa and black beans and is incredibly versatile.
- Macros (approximate per serving): 20g Protein, 50g Carbs, 10g Fat
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Ingredients:
- 1 cup dry quinoa
- 2 cups vegetable broth
- 1 (15 oz) can black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 avocado, diced (add just before eating to prevent browning)
- Fresh cilantro, chopped (optional)
- Your favorite dressing or salsa
- Instructions:
- Rinse quinoa and cook according to package directions using vegetable broth for extra flavor.
- Once cooked, let it cool slightly.
- In a large bowl, mix the cooked quinoa, black beans, and diced red bell pepper.
- Portion into containers.
- When you’re ready to eat, top with avocado, fresh cilantro, and a drizzle of dressing or a dollop of salsa.
With these five “set and forget” recipes, you can take the stress out of healthy eating. By dedicating a small amount of time on the weekend, you’ll ensure that you have the right fuel to support your fitness goals, one delicious and convenient meal at a time.
