From beef mince to brown rice, there’s a small selection of meals that’ve had most lifters covered through countless comp preps, bulking diets & 30 day challenges.
We get it, they’re staples because they work, but for anyone fond of a food pic, that chicken breast & broccoli isn’t exactly going to break the internet.
With so many macro-friendly alternatives of your fitness favorites available, it can be helpful to break up the monotony of your usual meal prep with food that not only tastes great, but has the added bonus of looking great on the gram (plus, studies show that aesthetically pleasing food makes for a more enjoyable meal).
So start thinking outside the Tupperware box and revamp your meal prep with these aesthetically-appealing, macro-friendly takes on bodybuilding classics!
No Sugar Added Apple Pie Overnight Oats
Protein: 5 | Fat: 9 | Carbs: 59
- 1 ⅓ cup rolled oats
- ½ teaspoon cinnamon
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cloves
- ½ cup chopped walnuts
- ¼ cup dried currants
- 2 cups milk
- 1 ⅓ cup unsweetened applesauce
1. Gather four resealable containers. Add the following ingredients to each container in this order
- ⅓ cup oats
-⅛ teaspoon cinnamon
- 1/16 teaspoon ginger
- 1/16 teaspoon cloves
- 2 tablespoon walnuts
- 1 tablespoon currants
- ½ cup milk
- ⅓ cup applesauce
2. Seal the containers and refrigerate overnight
3. Open in the morning for the best pre-workout breakfast ever (make sure you post to Insta stories first)
Chicken & Broccoli
Chicken Alfredo with Broccoli
Protein: 31 | Fat: 11 | Carbs: 51
This is a macro-friendly alternative for a golden era bodybuilding classic that can be made in under 30 minutes! Use whole wheat pasta or zoodles for maximum nutritional value.
- 220-280g pasta
- 2 cups broccoli florets
- 2 medium chicken breasts
- 2 tablespoons olive oil
- 5-6 cloves garlic, minced
- 3 tablespoons all purpose flour
- 1 ½ cups chicken stock or water
- 1 cup low-fat milk
- ½ cup freshly grated Parmesan cheese
- ½ teaspoon salt
- ¼ teaspoon black pepper
1. Cook the pasta al dente, adding the broccoli florets during the last minute of cooking. Turn off the heat and drain the past and broccoli
2. While the pasta is cooking, heat a large pan on medium. Add 1 tablespoon of olive oil to the pan.
3. Season the chicken breasts with salt and pepper then add to the pan. Cook the chicken for 5-6 minutes per side, or until cooked through. Remove the chicken breasts from the pan, cool for five minutes then dice into small, bite-sized portions.
4. In the same pan, add the minced garlic with 1 tablespoon of olive oil. Sautee for 30-60 seconds or until golden, being careful not to burn the garlic. Whisk in flour until lightly browned.
5. Gradually whisk in the chicken stock and milk, whisking constantly until you’ve blended all the ingredients together. Bring the mixture to a simmer then turn off the heat and stir in the cheese, salt and pepper
6. Add the cooked pasta, broccoli and chicken breasts to the sauce. Top with more parsley or parmesan cheese (if it fits your macros!).
Beef & Rice
Korean Style Ground Beef & Spinach Rice Bowls
Protein: 33 | Fat: 24 | Carbs: 40
This macro-friendly comfort food is packed with flavour and nutrients, perfect for both fat loss and muscle gain!
- 2-3 cups cooked rice
For the spinach
- 1 teaspoon canola oil
- ½ teaspoons sesame oil
- 2 cloves garlic, minced
- 150g fresh baby spinach
- ½ teaspoons crushed red pepper
For the beef
- 450 grams ground beef
- 2 tablespoons soy sauce
- 1 tablespoon brown sugar
- ½ teaspoon ginger
- ½ teaspoon sesame oil
- ½ tablespoon chilli garlic sauce
- 4 large eggs
- Canola oil (for frying eggs)
- 4 green onions, chopped
1. Start cooking the rice using your preferred method.
2. Heat the canola and sesame oil in a large skillet over medium heat until shimmering, then swirl to coat the pan.
3. Add garlic and sauté for a few seconds. Add spinach and crushed red peppers, then continue sautéing over medium heat until the spinach is wilted and dark green. Remove the cooked spinach from the pan to a separate bowl.
4. Add the ground beef to the same pan you used for the spinach, cook over high heat then drain.
5. Stir in the soy sauce, sesame oil, brown sugar, ginger and chili garlic sauce. Reduce heat to medium-low, stir and simmer for another few minutes to ensure all of the flavours are absorbed.
6. While the beef is simmering, fry four eggs sunny side up in another pan
7. Distribute the cooked rice evenly among four bowls, and top with beef, spinach, green onions and egg.