FitRecipeTips
Fitness kitchen

Cook once. Eat well all week.

Protein-forward recipes and no-nonsense meal-prep systems for people who would rather train than stand at the stove every night. Clear steps, real cook times and storage tips on every recipe.

Browse recipes90-minute prep plan
Burrito bowl with rice, beans, salsa and sour creamFeatured: Chicken Burrito Meal-Prep Bowls
22Recipes
6Prep guides
35Avg. minutes
4 daysTypical fridge life

Pick your lane

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Breakfast04Lunch Prep03Bowls05Dinner Prep06Sheet-Pan02Snacks02

Fresh off the pan

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Smoked Salmon and Chive Egg Bites recipe card from FitRecipeTipsBreakfast~17g protein

Smoked Salmon and Chive Egg Bites

Velvety baked egg bites with cottage cheese, smoked salmon and chives, made in a muffin tin with a water bath. A…

35 minServes 6
Spiced chicken and vegetables over grains in a white bowlDinner Prep~37g protein

Cajun Chicken and Quinoa Skillet

Bite-size Cajun-spiced chicken, quinoa, bell peppers, celery and tomatoes simmered together in one skillet. A…

45 minServes 4
Two breakfast burritos cut open with tomatoes on the sideBreakfast~25g protein

Freezer Breakfast Burritos

Scrambled eggs, turkey sausage, black beans, peppers and cheese wrapped in tortillas and frozen individually. Microwave…

45 minServes 8
Tandoori chicken with cucumber slices and herbs on a plateDinner Prep~38g protein

Tandoori-Style Chicken Thighs with Cucumber Raita

Chicken thighs marinated in spiced yogurt and roasted until charred at the edges, served with a cooling cucumber-mint…

45 minServes 4
Salmon patty on a bun with saladDinner Prep~29g protein

Salmon Patties with Dill Yogurt Sauce

Crisp-edged salmon patties made from canned salmon, panko and herbs, pan-seared and served with a cool lemon-dill…

27 minServes 4
Bulgogi beef with greens beside a bowl of riceBowls~32g protein

Beef Bulgogi Bowls

Thin-sliced beef marinated in a sweet, savory pear and soy marinade, seared fast and served over rice with…

30 minServes 4

Rule 1: Protein first

Every recipe is built around a protein that holds up for days in the fridge, from chicken thighs to tofu.

Rule 2: Batch it

Most recipes make four to six portions and come with storage and reheating notes, so prep day pays off all week.

Rule 3: Keep it real

No miracle claims and no fads. Just tested home cooking with ingredients you can find at a regular grocery store.

The Prep Playbook

All guides →
  1. The 90-Minute Meal-Prep Game PlanHow to cook a week of lunches in one focused session, in the right order, with one oven and two burners.
  2. How to Build a Protein-Forward PlateA simple cooking framework for meals that center a protein and still taste exciting, with swaps for every diet.
  3. Meal-Prep Storage: Fridge and Freezer TimesHow long cooked meals keep, how to cool them fast, and which dishes freeze well, based on published food-safety guidance.
  4. Batch-Cooked Chicken Breast That Stays JuicyFive methods we use to cook a big batch of chicken breast that is still tender on day four.
  5. The Prep-Kitchen Grocery ListOur go-to shopping list for a week of protein-forward cooking, organized by store section, with budget swaps.
  6. How to Reheat Meal Prep So It Still Tastes FreshMicrowave, oven, skillet and air fryer tips for reheating rice, chicken, fish, eggs and more without drying them out.

Bowl builds

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Teriyaki-glazed salmon over greens in a bowlBowls~33g protein

Teriyaki Salmon Rice Bowls

Oven-baked salmon brushed with a quick homemade teriyaki glaze, served over rice with cucumber, edamame and carrots. A…

35 minServes 4
Plate of fried rice with tofu and vegetablesBowls~26g protein

Crispy Tofu and Edamame Fried Rice

Golden pan-crisped tofu tossed with day-old rice, edamame, eggs and scallions in a savory soy-ginger sauce. A…

35 minServes 4
Stir-fried cabbage with pork on a white plateBowls~27g protein

Egg Roll in a Bowl

All the savory, gingery flavor of an egg roll filling, cooked in one skillet with ground pork, shredded cabbage and…

25 minServes 4