Disclaimer: This article is for informational purposes only and does not constitute medical or dietary advice. Always consult a healthcare provider before making significant changes to your diet.
Looking for the perfect meals for both gain and fat loss? You’ve come to the right place. Whether you’re planning a 7-day meal prep for your fitness goals or need easy high-protein options, these recipes deliver. Protein is essential for gain—it repairs muscle, crushes hunger, and keeps your strength. At the same time, the right meals for gain can also support fat loss. This 7-day collection features 6 incredible recipes perfect for meal prep. Whether you’re following a 7-day meal plan for gain and fat loss or just need easy high-protein meals to support muscle gain, these 6 options are designed for weight loss and body recomposition. Perfect for recovery after a workout, family dinner night, or breakfast with your best friend!
Keto Plus Protein: Quick Facts for Your Gain and Fat Loss Journey
- Keto Goal: Burn fat (not carbs) by eating low-carbohydrate, moderate-protein, and high-fat foods—ideal for gain and fat loss when combined with the right meal prep.
- Protein’s Role: Prevents muscle loss and supports gain (with exercise).
- Be balanced: moderate protein (like these recipes) won’t kick most out of the keto diet, making them perfect for weight loss and muscle maintenance.
Here is a list of recipes perfect for your 7-Day Meal Prep for Muscle Gain and Fat Loss.
1. 5-Minute Keto Collagen Shake
What I love about it: repairing your muscle, hunger-crushing, and creamy—perfect for easy mornings when you need quick meals for gain without spending hours on meal prep.
Ingredients (1 meal):
- 1 scoop vanilla collagen peptides (20g protein)
- 1 cup unsweetened almond milk
- 1 tbsp MCT oil
- 1/2 medium avocado
- 1 tsp chia seeds
- 4–6 ice cubes
- Optional: Cinnamon or stevia
Note: I use stevia sweetener in food and hot/cold drinks as a replacement for sugar—small adjustments like this help with gain and fat loss goals.
Quick tip:
- Mix all ingredients in a blender.
- Blend on high 30–60 seconds until smooth.
- Enjoy your drink—a great start to any 7-day meal plan for gain and fat loss.
2. Garlic Butter Steak and Eggs
What I love about it: fancy and filling—like a hotel breakfast, but also one of the best meals for muscle gain due to its high protein content. Perfect for gain and fat loss when portioned correctly.
Ingredients (1 meal):
- 6 oz ribeye steak
- 2 large eggs
- 2 tablespoon butter (divided)
- 2 minced garlic cloves
- Salt, pepper
- Optional: Fresh rosemary as a beautiful touch
Note: Sometimes I like to use mint in this recipe; it gives it a wonderful aroma and makes easy meals feel special.
Quick tip:
- Season steak: Do this: Heat 1 tablespoon of butter in a skillet over medium-high. Sear steak: 3–4 min per side. After that, let it rest.
- Add 1 tablespoon butter and garlic to the skillet. Sauté for 30 sec.
- Crack eggs into skillet. Cook to preference (2–4 min).
- Plate steak and eggs. Spoon garlic butter over top. This classic combo belongs in any 7-day meal prep for muscle gain.
3. Buffalo Chicken Stuffed Peppers
What I like about it: bold flavors, perfect for weekly meal prep. These are ideal meals for both gain and fat loss because they’re high in protein and portion-controlled.
Ingredients: (3 meals)
- 3 bell peppers (halved, seeded)
- 2 cups shredded rotisserie chicken
- 1/2 cup sugar-free buffalo sauce
- 4 oz softened cream cheese
- 1/2 cup shredded cheddar
- pepper
Note: I don’t like to add salt to food; I believe it is good for bone health based on what I read. Small adjustments help with gain and fat loss over time.
Quick tip:
- Warm up the oven till it reaches 375°F (190°C).
- Mix chicken, buffalo sauce, cream cheese, and pepper.
- Stuff peppers. Top with cheddar.
- Bake 20–25 min until peppers soften. These are perfect meals for your 7-day meal prep for gain goals.
4. Smoked Salmon Avocado Roll-Ups
What I love about it: Delicious and no-cook snack in just 10 minutes of your time—perfect for easy meals when you don’t have time for extensive meal prep.
Ingredients (2 meals):
- 6 oz smoked salmon slices
- 1 small sliced avocado
- 2 oz softened cream cheese
- 1 tablespoon chopped fresh dill
- Zest of 1/2 lemon
- Salt, pepper
Note: Again, as I told you before, I don’t use salt—these small choices add up in a 7-day meal plan for gain and fat loss.
Quick tip:
- Lay salmon flat. Spread cream cheese.
- Top with avocado, dill, lemon zest, and pepper.
- Roll tightly. Slice diagonally (optional).
- Serve chilled. These are fantastic meals for when you need protein for gain without cooking.
5. Grilled Pesto Chicken Thighs
Why you will like it: crispy skin, juicy taste, minimal effort from your side—one of the most easy high-protein meals for gain you can make.
Ingredients: (2 meals)
- 4 bone-in, skin-on chicken thighs
- 1/4 cup keto pesto
- 1 tablespoon olive oil
- pepper
Quick tip:
- Pat thighs dry. Rub with oil, salt, and pepper.
- Grill skin-side down 8–10 min over medium-high heat.
- Flip. Grill 8–10 min more (165°F internal).
- Brush with pesto for the last 1–2 min. Rest 5 min. These are perfect for meal prep and support both gain and fat loss.
6. Shrimp Scampi Zoodles
What I love about it: Light and healthy, garlicky, and ready in just 15 minutes—ideal for easy meals for weight loss while still supporting muscle gain with high protein.
Ingredients (2 meals):
- 1 lb shrimp (peeled)
- 2 medium zucchinis (spiralized)
- 3 tablespoon butter
- 4 minced garlic cloves
- 1/4 cup grated Parmesan
- Juice of 1/2 lemon
- 2 tablespoon chopped parsley
- Salt, pepper
Note: I drink lime juice every morning. It’s a unique tradition in my family—my grandmother loved lime juice and lived a long life. Maybe there’s something to it! Small habits support long-term gain and fat loss.
Quick tip:
- Pan-fry garlic in butter for 30 sec. Add shrimp. Cook 2–3 min per side. Remove.
- Add zoodles to the skillet. Fry for 2–3 min.
- Return shrimp. Add lemon juice, Parmesan, and parsley. Toss for 1 min. This is one of my favorite 6 go-to meals for gain and fat loss.
7. Turkey Spinach Meatballs
What I love about it: easy to make, and it’s good with sauces or salads—perfect for meal prep and ideal meals for weight loss while supporting muscle gain.
Ingredients (4 meals):
- 1 lb ground turkey
- 1 cup chopped spinach
- 1/4 cup grated Parmesan
- 1 beaten egg
- 1 teaspoon Italian seasoning
- pepper
Quick tip:
- Warm up the oven till it reaches 200°C.
- Mix all ingredients gently. Form 12–16 meatballs.
- Bake 18–20 min (165°F internal). These are perfect for your 7-day meal prep for gain and can be used in various meals throughout the week.
8-Keto Egg Sausage Breakfast Casserole
What I love about it: Crowd-pleaser, ideal for weekly breakfasts—a staple in any 7-day meal plan for gain and fat loss.
Ingredients (6 meals):
- 1 lb sugar-free sausage
- 1 cup sliced mushrooms
- 1 cup shredded cheddar (divided)
- 8 large eggs
- 1/2 cup heavy cream
- pepper
Quick tip:
- Warm up the oven till it reaches 175°C.
- Brown sausage. Add mushrooms. Drain as much as you can from the fat.
- Layer sausage mix in dish. Top with 1/2 cup cheddar.
- Whisk eggs, cream, and pepper. Pour over sausage.
- Top with remaining cheese. Bake for 30 min, and you are ready to go! This makes meal prep effortless and supports your gain and fat loss goals.
9. Crispy Salmon with Lemon and Dill Sauce
What I love about it: crispy skin and tasty sauce—a restaurant-quality meal that’s surprisingly easy to make at home. Perfect for gain and fat loss with healthy fats and protein.
Ingredients (2 meals):
- – 2 salmon fillets (6 oz each, skin-on)
- 2 tablespoon olive oil
- 1/4 cup heavy cream
- Juice & zest of 1/2 lemon
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh dill
- pepper
Quick tip:
- Pat salmon dry. Season.
- Sear skin-down 4–5 min in hot oil. Flip. Cook 3–4 min. Remove.
- Add cream, lemon juice/zest, and Dijon to the skillet. Simmer 1–2 min.
- Stir in dill. Return salmon. Spoon sauce over. This is one of the most elegant meals for your 7-day meal plan for gain and fat loss.
Your 7-Day Meal Prep for Gain and Fat Loss: Quick Tips
- Adjust Portions: Scale meals to hit your protein goals and keep consistent with your gain and fat loss objectives.
- Batch Cook and Freeze: Make meatballs, stuffed peppers, or casserole for quick meals throughout the week—this is what great meal prep is all about.
- Hydrate: Drink 8–10 glasses of water daily if needed—essential for both gain and fat loss.
- Lift Weights: Pair meals with strength training to let your muscles grow—crucial for gain.
- Pay attention to your body: Adjust the amount of fats/proteins if energy lags or hunger spikes—this personalization helps with gain and fat loss.
- Diversify your recipes: Avoid getting bored by diverse flavors—creamy to spicy! This makes your 7-day meal plan for gain and fat loss sustainable long-term.
Conclusion
Building muscle while losing fat is achievable with the right approach. These 9 recipes (featuring 6 standout options) prove you can enjoy bold, vibrant flavors while supporting your fitness goals. Whether you’re doing a 7-day meal prep for the week ahead or just need easy high-protein meals for gain, this collection has you covered. Remember that gain and fat loss requires consistency—focus on the diet, pair it with strength training, and listen to your body. There are NO guaranteed results, but with dedication to your meal prep and 7-day meal plan for success, you’ll see progress. Don’t forget to choose the best diet according to your body’s needs—whether that’s for weight loss, muscle gain, or both. Stay consistent, and I hope you achieve what you’re looking for.