Create me a meal prep recipe to gain muscle quickly and have all nutrients to be healthy I am a 6ft 1in 164lb skinny male I work 4 days a week and walk 18 miles a day I used to weigh 220lb and lost all the weight over a year I would like to get back to 1

To support your muscle gain and overall health goals while aligning with your lifestyle, here's a meal prep recipe that incorporates balanced macronutrients rich in protein, healthy fats, and complex carbohydrates. This recipe is designed to provide you with the energy needed for your daily activities and workouts. ### Meal Prep Recipe: High-Protein Chicken, Quinoa, and Veggie Bowl #### Ingredients (for 5 servings) **For the Chicken:** - 2.5 lbs boneless, skinless chicken breast - 2 tbsp olive oil - 2 tbsp soy sauce or coconut aminos (low-sodium) - 1 tbsp garlic powder - 1 tbsp onion powder - 1 tsp paprika - Salt and pepper to taste **For the Quinoa:** - 2 cups quinoa (uncooked) - 4 cups vegetable or chicken broth - 1 tsp garlic powder - Salt to taste **For the Veggies:** - 2 cups broccoli florets - 2 cups bell peppers (mixed colors, sliced) - 1 cup carrots (sliced) - 1 tbsp olive oil - Salt and pepper to taste **For Toppings (Optional):** - 1/2 cup feta cheese (crumbled) - 1/2 cup hummus - Fresh herbs (cilantro, parsley, etc.) #### Instructions: 1. **Prepare the Chicken:** - Preheat your oven to 400°F (200°C). - In a large bowl, mix olive oil, soy sauce, garlic powder, onion powder, paprika, salt, and pepper. - Add the chicken breasts to the bowl and ensure they are well-coated with the marinade. - Place chicken breasts on a baking sheet lined with parchment paper. - Bake for 20-25 minutes, or until fully cooked (internal temperature of 165°F). Let it cool, then slice into strips. 2. **Cook the Quinoa:** - Rinse quinoa under cold water in a fine mesh strainer. - In a medium saucepan, combine quinoa, broth, garlic powder, and salt. Bring to a boil. - Once boiling, reduce the heat to low and cover. Simmer for about 15 minutes or until all of the liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork. 3. **Roast the Vegetables:** - While the chicken and quinoa are cooking, increase the oven temperature to 425°F (220°C). - In a large bowl, toss broccoli, bell peppers, and carrots with olive oil, salt, and pepper. - Spread the veggies on a baking sheet and roast for about 15-20 minutes or until tender and slightly browned. 4. **Assemble Your Meal Prep Bowls:** - Divide the quinoa evenly among five meal prep containers. - Top each with sliced chicken, roasted vegetables, and any optional toppings like feta cheese or hummus. - Allow to cool before sealing the containers. Store in the refrigerator. 5. **Reheating and Serving:** - When ready to eat, simply microwave the bowl until heated through. Stir and enjoy! ### Nutritional Considerations: - **Protein**: Chicken breast is a great source of lean protein essential for muscle repair and growth. - **Complex Carbohydrates**: Quinoa provides a complete source of carbs that will help replenish glycogen stores post-exercise. - **Vitamins and Minerals**: Vegetables provide vital vitamins and minerals that support overall health and recovery. ### Tips for Muscle Gain: 1. **Increase Caloric Intake**: Make sure you're in a slight caloric surplus, especially with your active lifestyle. You might want to add snacks (nut butter, protein shakes, etc.) throughout the day. 2. **Strength Training**: Focus on compound movements that work multiple muscle groups to maximize your muscle-building efforts. 3. **Stay Hydrated**: Drink plenty of water, especially with your daily activity levels. 4. **Protein Timing**: Aim to consume protein within 30 minutes post-workout for optimal recovery. Remember, consistency is key. Monitor your progress and adjust portions as necessary to ensure you’re on track toward your muscle gain goals!