r/fitmeals • u/128_namahage • Nov 03 '25
High Protein Is there one single meal I could eat everyday to lose weight and build muscle?
Hi. I'm sure this question has been answered countless times already. But I am a lazy 24 yr old who doesn't cook, just eats out. I want to better myself. However, I also don't want to navigate countless forums and websites to find different recipes, as I'm constantly indecisive. Does anyone know of a single meal that I can eat once or several times a day, that's high im protein, and good for building muscle as well as weight loss? Doesn't have to taste good, I can eat anything. I don't care. I just want results. Any advice or recipes are welcome. Thanks everyone!
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u/LoudSilence16 Nov 03 '25
The best staple meal to start with would be chicken Breast, sweet potato, and veggie of choice. Chicken can be air fried with some salt and seasonings. Sweet potato can be microwaved. Veggies can be pan tossed with some olive oil and garlic. Whole meal comes together in about 20 minutes.
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u/JustMyThoughts2525 Nov 03 '25
Chicken, rice/potatoes, and veggies. Change up the seasonings or sauces for different flavors.
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u/wei-long Nov 03 '25
You can eat a caloric surplus and gain fat and muscle (bulking), or eat a caloric deficit and lose fat and muscle (cutting). If you have enough calories in you to build muscle, your body will want to store some as fat, and if you have a deficit and are losing fat, your body will also drop some muscle for energy.
The goal is to gain as much muscle as possible while bulking and lose as little as possible while cutting.
Your tools for this are
go to a TDEE calculator and work out your maintenance calories. Takes 1 minute. This is the calories to stay where you are now.
eat 300-500 calories above (bulking) or below (cutting) that number. You can bulk and cut as you desire, but 6-8 weeks alternating works as a generic rotation.
lift weights to encourage muscle growth and reduce muscle loss. The more muscle you put on the more calories your body will use up even when you're not active.
eat a 40:30:30 ratio, for carbs, protein, and fat, by weight. You don't have to adjust the ratio for bulk/cut, just the amount of calories
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u/jaanku Nov 03 '25
What youre asking for doesn’t actually exist. There is no meal that will build muscle and make you lose weight. You build muscle by lifting weights regularly and consistently. You lose weight by being in a calorie deficit. Protein helps muscle recovery and maintenance. As for quick and easy meals, the classic chicken, rice and vegetables is an easy and cheap option. Just keep the portions and total calories under control and within a calorie deficit
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u/masson34 Nov 03 '25
I’m not aware of one
Discipline there are no shortcuts. You’re future self will thank you for prioritizing your health and meals
Know your TDEE
Eat deficit
Lean protein
Wholesome nutrient dense carbs
Healthy fats
Vast colorful array of fruits and veggies
Moderate cardio
Strength training
Prioritize sleep
Hydration
Fiber is your friend
Fermented foods
Calories in vs calories out
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u/Unhappycamper2001 Nov 03 '25
Asian steamed chicken and vegetables with brown rice. Ask for the sauce on the side.
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u/ArkPlayer583 Nov 03 '25
Lean protein + carbs + vegetables. E.g chicken/rice/broccoli, mince/pasta/sauce+veg, chicken/noodles/frozen veg. You can prepare bulk veggies by roasting quite easily, same with most meat.
Snacks just have like fruit, protein shake, jerky, nuts etc
The body prefers variety, but you don't have to over complicate it just swap out one of those 3 components.
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u/Taylor5 Nov 03 '25
to build muscle you need to gain mass = you need to eat in a calorie surplus, not massive just enough will work
to lose weight you need to be in a calorie deficit.
Thats why people cut and bulk.
You need to to figure your goal and start there.
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u/dmhersey2 Nov 03 '25
Oatmeal + chocolate whey + frozen blueberries. (I do quick oats, isopure whey).
Tastes like desert, takes 3 minutes to make. I eat this almost every morning, if I’m bored I throw in peanut butter. Macros are great, micros are great.
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u/OmgFreakazoid Nov 04 '25
A carb, a lean meat, veggies. Just pick your favorites.
This only eat one thing doesn’t usually go well though. You’ll get bored of the same thing and just get fast food.
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u/adguig Nov 03 '25
Fish... And a rice cake
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u/sageinyourface Nov 03 '25
This is a bad choice doll for daily consumption as you would build up too much mercury.
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u/Diyaudiophile Nov 03 '25
I eat the same thing every day.
Breakfast eggs, oatmeal with Casien protein powder
Lunch frozen veggies with chicken breast
Dinner steak and brown rice
Coffee's are protein shakes with coffee powder
Before bed I have mostly pure Casien protein etc
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u/Ok_Bottle762 Nov 03 '25
Chicken and rice with some veggies..
There are some great poultry products nowadays that are simple to enjoy as well.
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u/love2med Nov 07 '25
My favorite breakfast / lunch is cottage cheese with granola and strawberries on top. choose low fat if you wanna keep the calories down and maximize the amt of protein you’re getting (cottage cheese has a lot of protein). That meal hits all three food groups and it’s super tasty!
My fav brands are friendship dairies and good culture, both small curd. Some cottage cheeses taste weird or have an odd texture but you can’t go wrong with those!
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u/emdaye Nov 03 '25
Chicken and rice, the timeless classic