Introduction

When your goal is to “shred” — burn fat while keeping lean muscle — your meals need to be balanced, protein-rich, and calorie-conscious. These recipes are designed to keep you full, energized, and satisfied without slowing down your progress. They are easy to prep, easy to store, and tailored for those on a body-conscious journey.

1. Grilled Chicken & Broccoli Bowl

Description: The ultimate lean and clean shred classic — simple, high-protein, and low-calorie.

Ingredients:

• 2 chicken breasts (grilled, sliced)

• 2 cups steamed broccoli

• 1 small baked sweet potato

• Black pepper, garlic powder, olive oil spray

2. Egg White & Spinach Scramble Cups

Description: Low-carb, protein-packed breakfast muffins that keep mornings simple.

Ingredients:

• 10 egg whites

• 1 cup spinach, chopped

• ½ cup mushrooms, diced

• ½ onion, diced

• Salt & pepper

3. Shrimp & Zucchini Noodle Bowl

Description: A light, low-carb seafood dish perfect for dinner or lunch.

Ingredients:

• 200g shrimp, peeled

• 2 medium zucchinis (spiralized into noodles)

• 1 tbsp olive oil

• 2 cloves garlic, minced

• Chili flakes, optional

4. Turkey & Cauliflower Rice Stir-Fry

Description: Lean ground turkey mixed with cauliflower rice for a filling, low-carb prep.

Ingredients:

• 500g lean ground turkey

• 2 cups cauliflower rice

• 1 cup bell peppers, diced

• 2 tbsp coconut aminos or light soy sauce

• 1 tsp sesame oil

5. Baked Salmon with Asparagus

Description: A shred-friendly, omega-3 rich meal that’s clean and easy.

Ingredients:

• 2 salmon fillets

• 1 bunch asparagus, trimmed

• 1 tbsp olive oil

• Lemon juice, garlic powder, pepper

6. Lean Beef & Green Beans Bowl

Description: A simple stir-fry with beef strips and fiber-rich green beans.

Ingredients:

• 250g lean beef strips

• 2 cups green beans

• 1 tbsp olive oil

• 1 tsp ginger + garlic

• Soy sauce (low sodium)

7. Tofu & Broccoli Bowl (Vegan Option)

Description: A plant-based high-protein option using tofu and simple seasonings.

Ingredients:

• 250g firm tofu, cubed

• 2 cups broccoli florets

• 1 tbsp sesame oil

• 1 tbsp soy sauce

• Sesame seeds for topping

8. Greek Yogurt & Berry Protein Bowl

Description: A quick, low-fat breakfast or snack packed with protein and antioxidants.

Ingredients:

• 1 cup plain Greek yogurt

• ½ scoop vanilla protein powder (optional)

• ½ cup blueberries or strawberries

• 1 tbsp chia seeds

9. Grilled Cod with Roasted Veggies

Description: A light, flaky fish dish with fiber-rich roasted vegetables.

Ingredients:

• 2 cod fillets

• 1 zucchini, sliced

• 1 red bell pepper, diced

• 1 carrot, sliced

• Olive oil spray, herbs

10. Chicken Lettuce Wraps

Description: A fresh, low-carb wrap with lean protein and crunch.

Ingredients:

• 2 chicken breasts, diced and grilled

• 1 head romaine or butter lettuce

• 1 cucumber, julienned

• 1 carrot, shredded

• Light peanut sauce or tahini drizzle

Conclusion

These 10 Shred-Friendly Meal Prep Recipes are designed to help you reach your lean goals without sacrificing flavor or variety. With a mix of lean meats, seafood, plant-based proteins, and nutrient-dense veggies, they’ll keep your metabolism fueled and your plate exciting — all while keeping calories in check.