Meal Prep Ideas to Hit Your Health & Fitness Goals

New Year Meal Prep Ideas to Help You Hit Your Health and Fitness Goals

Once the novelty of a new healthy diet wears thin, it’s often difficult to keep going – but you must persevere! Think about the end results and what you’re trying to achieve.

If you’re in need of a helping hand in order to hit your health and fitness targets, and to spur you on throughout the year – and beyond – the team at inkospor® are here to help with some quick, easy and healthy meal prep ideas to keep you on track.

Like many others, you may be finding that you’re enjoying your new healthy diet plan, but you’re stuck for inspiration on what to make, or running out of time in the mornings. These meal prep ideas will give you the inspiration and encouragement you need to stick to the plan and focus on the new healthier, fitter you.

Meal prep for beginners – what are the advantages?

Time and convenience are two of the most common stumbling blocks when it comes to any health and fitness plan, but a little bit of healthy meal prep in the evenings or over the weekend can set you up perfectly to attack the week head on.

By taking the time to consider your options in advance, you can get away from bland, unhealthy and expensive lunches or comfort food made because it’s quick and easy in the evenings.

Meal prepping is incredibly simple once you get into the habit and there are all kinds of new and exciting meals that you can create. There is everything from tasty treats you can eat at your desk, through to high-protein dinners that utilise lean meats, protein powders and more delicious food groups.

Meal prep also helps you to get the right amount of calories and nutrients according to your health and fitness goals. The mistake that many make is to cut out certain foods altogether in an attempt to lose weight. Whatever your targets are, meal prep will enable you to work out how much protein you need in your diet each day by organising your pre-portioned meals accordingly.

It’s a real time-saver – especially if you’ve got a demanding job or children to look after and entertain!

Meal prep ideas to help you lose weight

When it comes to losing weight, it’s important that you still get vital nutrients. Whether you go cold turkey (a fabulous protein source in itself!) and cut out treats altogether, or try supplements; a balanced diet is every bit as important as cutting out the unhealthy foods.

To give you an idea of what you could be making for the week ahead, here are a few of our favourite dishes that will help you lose weight – all of which are ideal for prepping in advance:


Quorn chilli con carne

Slow-cooked chicken in salsa

Teriyaki beef with vegetables

Grilled Chicken Parmigiana with wholewheat penne pasta

Spicy chicken sausage and veggie stir fry

Lemon chicken salad


High-protein meal prep ideas to help you build muscle

If you’re looking to build lean muscle, then we also have some delicious high-protein meal prep ideas for you.

Any of these can be consumed as lunches or dinners, and in partnership with various protein powders and supplements throughout the day – just be sure to check your quantities.


Beef and spinach meatballs with wholewheat penne pasta

Tuna steak with sweet potato wedges and salad

Quorn lasagne

Grilled salmon, boiled potatoes & veg

Turkey, lime and chilli burgers

Stuffed peppers filled with ground beef and tomato


In addition to these high-protein meals, our inkospor® PRO80 Protein Powder is a low-calorie, low-fat protein powder designed to support lean muscle growth. It uses whey protein alongside casein and egg whites to keep you fuller for longer as part of a calorie-controlled diet; helping to cut the mid-afternoon cravings.

Tupperware at the ready – no more midweek trips to the nearest takeaway for you!

Written by Inkospor UK