Introduction

Winter is the ideal time to bulk up — your body naturally craves hearty, calorie-dense meals that keep you warm and energized. With the right combination of lean proteins, complex carbs, and healthy fats, you can fuel muscle growth while enjoying comforting dishes that fit the season. These 10 recipes are designed for batch cooking and meal prep, making it easier to stay on track all winter long.

1. Hearty Beef & Sweet Potato Stew

Description: A rich, slow-cooked stew with tender beef and sweet potatoes — perfect for cold nights.
Ingredients:

• 500g lean beef chunks

• 2 sweet potatoes, cubed

• 2 carrots, sliced

• 1 onion, diced

• 4 cups beef broth

• Garlic, rosemary, thyme

Directions:

1. Brown beef chunks in a pot until sealed.

2. Add onion, garlic, carrots; sauté 5 minutes.

3. Stir in sweet potatoes, broth, rosemary, and thyme.

4. Simmer on low heat for 1–1.5 hours until beef is tender.

5. Cool, portion into containers, and refrigerate or freeze.

2. Creamy Chicken Alfredo Pasta Bake

Description: High in protein and carbs, this pasta bake is great for post-workout recovery.
Ingredients:

• 2 chicken breasts, diced

• 250g whole wheat pasta

• 1 cup low-fat milk + ½ cup Parmesan

• 1 tbsp butter

• 1 cup spinach

Directions:

1. Cook pasta according to package directions.

2. Sauté chicken until cooked through.

3. In a pan, melt butter, stir in milk and Parmesan to form a sauce.

4. Combine pasta, chicken, spinach, and sauce.

5. Transfer to baking dish, bake at 180°C (350°F) for 20 minutes.

3. Salmon & Brown Rice Winter Bowl

Description: A balanced dish with omega-3 salmon, hearty rice, and roasted winter greens.
Ingredients:

• 2 salmon fillets

• 1 cup brown rice

• 1 cup kale or Swiss chard

• Olive oil, garlic, lemon

Directions:

1. Cook brown rice and set aside.

2. Roast salmon fillets at 200°C (400°F) for 12–15 minutes.

3. Sauté kale or chard with olive oil and garlic until tender.

4. Assemble bowls: rice base, salmon on top, greens on the side, drizzle lemon juice.

4. Turkey & Black Bean Chili

Description: A high-protein, big-batch chili with a spicy winter kick.
Ingredients:

• 500g ground turkey

• 1 can black beans

• 1 can kidney beans

• 2 cups diced tomatoes

• Chili powder, paprika, cumin

Directions:

1. Cook quinoa according to package instructions.

2. Roast Brussels sprouts with olive oil and garlic until crispy.

3. Grill or pan-sear steak slices to preferred doneness.

4. Assemble: quinoa base, sprouts, and steak on top.

5. Steak & Quinoa Power Bowl

Description: Lean steak paired with protein-rich quinoa and roasted vegetables.
Ingredients:

• 250g flank steak, sliced

• 1 cup quinoa

• 1 cup Brussels sprouts, halved

• Olive oil, garlic, pepper

6. . Creamy Coconut Chickpea Curry

Description: Chickpeas simmered in a creamy coconut sauce with warm spices.
Ingredients:

• 1 can chickpeas, rinsed

• 1 cup coconut milk

• 1 onion, chopped

• 1 tsp turmeric, 1 tsp cumin

• 1 cup spinach

Directions:

1. Sauté onion in a little oil until golden.

2. Add spices and stir until fragrant.

3. Stir in chickpeas and coconut milk; simmer 15 minutes.

4. Add spinach and cook until wilted.

5. Serve with rice or pack with flatbread.

7. Chicken & Barley Winter Soup

Description: Cozy and filling, this soup is great for large-batch meal prep.
Ingredients:

• 2 chicken breasts, shredded

• 1 cup pearl barley

• 2 carrots, diced

• 1 celery stalk

• 4 cups chicken broth

Directions:

1. Cook chicken breasts in broth until tender; shred.

2. Add barley, carrots, and celery.

3. Simmer for 30–40 minutes until barley is soft.

4. Cool, portion, and refrigerate for 4–5 days.

8. Tofu & Brown Rice Stir-Fry (Vegan Bulk Option)

Description: A plant-based bowl rich in protein and complex carbs.
Ingredients:

• 250g firm tofu, cubed

• 1 cup brown rice

• 1 cup broccoli & cauliflower mix

• Soy sauce, sesame oil

Directions:

1. Cook brown rice and set aside.

2. Pan-fry tofu until golden, set aside.

3. Stir-fry broccoli & cauliflower in sesame oil.

4. Toss everything together with soy sauce.

9. Ground Beef Shepherd’s Pie

Description: A muscle-building twist on the winter classic, topped with creamy mashed potatoes.
Ingredients:

• 500g lean ground beef

• 2 cups mashed potatoes

• 1 cup peas & carrots mix

• 1 onion, diced

• Thyme, garlic

Directions:

1. Cook ground beef with onion, garlic, and thyme.

2. Stir in peas and carrots, cook 5 minutes.

3. Transfer to baking dish, spread mashed potatoes on top.

4. Bake at 200°C (400°F) for 20 minutes until golden.

10. Overnight Oats with Peanut Butter & Banana

Description: A calorie-dense, muscle-fueling breakfast to start winter mornings strong.
Ingredients:

• 1 cup rolled oats

• 1 cup milk (dairy or plant-based)

• 2 tbsp peanut butter

• 1 banana, sliced

• 1 tbsp chia seeds

Directions:

1. Mix oats, milk, peanut butter, and chia seeds in a container.

2. Stir well, cover, and refrigerate overnight.

3. Add sliced banana before eating.

Conclusion

These 10 Winter Meal Prep Recipes for Bulk Builders are hearty, warming, and calorie-rich — perfect for fueling your body through winter training. From protein-packed stews to classic comfort foods with a healthy twist, each recipe supports muscle growth while keeping your prep practical and satisfying.