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  • Writer's pictureScott Murray

meal prep for muscle gain

Updated: Apr 23, 2021

As always, if you are new to the channel/page and haven't already checked out the high volume, macro friendly recipe book then be sure to have a look.

Whether it's to directly support the channel or you genuinely love eating huge, tasty meals and don't ever want to be left feeling hungry on a diet ever again, the book is literally everything you will ever need.

Click HERE to see more :)

However, for now, much like I said in the video, here is the full list of ingredients for the meal prep seen in the video.


10g cocoa powder

1 medium banana

15g sugar free chocolate chips

25g whey protein

50g chocolate almond milk

150g egg whites

1 large whole egg

50g oats

1tsp Baking powder/bicarbonate of soda


Skinny syrup -


170g lean diced steak

1 large bellpepper

100g chopped tomatoes

50g onion

100g mushrooms

300g couscous


175 chicken breast

30g fat free cheese

50g onion

1 large bell pepper

100g tomatoes

50f spinach

500g white potatoes

100g mushrooms


1 medium apple

25g whey protein

15g mini marshmellows


Skinny syrup -

See the video for the full method -

Note: Macros may vary slightly depending on the brand you chose however, if possible, do your best to find the lowest calorie version of the ingredients. Even if it's only 2-3g less carbs per 100g or 1g less fat per 100g, they all do still add up.


If you try the meal prep out then let me know how you like it and if it makes your life easier, take a pic and tag me in your Instagram stories, I'd love to see your prep for the week and share it with the fam :)

As always, thanks for the support


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