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description: Mr.Berry with 20+ years in fitness shares a high-protein meal which is his dinner plus meal prep dinner of chicken wings, steak, onions, and guacamole, plus tips for building muscle.

high-protein meal prep for muscle gain
High-Protein Meal Prep for Muscle Gain: My Go-To Dinner

Tonight’s dinner hit every goal: chicken wings, seasoned steak with grilled onions, fresh guacamole, and curly fries on the side. After more than 20 years in the fitness industry, I can tell you that building muscle happens in the kitchen as much as in the gym. Here’s how I put this plate together and why it works.
Why Protein Comes First
If you want to put on muscle and size, protein is non-negotiable. This plate has two strong sources:

• Chicken wings give you protein to help your muscles recover after training.
• Steak adds more protein plus iron, zinc, and B vitamins that support energy and strength.
  Coach T Berry tip: Get protein in every meal, not just one big one. Spreading it out through the day helps your body keep building.
  Healthy Fats for Recovery and Hormones
  The guacamole is about more than flavor. Avocados give you healthy fats that support recovery and hormone health, and they help keep you full. The onions add flavor, fiber, and antioxidants for almost no extra calories.
  Carbs That Fuel Your Workouts
  The curly fries bring carbs, and carbs fuel hard training sessions and help refill your energy stores after the gym. When I’m meal prepping during the week, I often swap in sweet potatoes, rice, or air-fried potatoes to keep things leaner.
  Coach T Berry do for his self : Put more carbs around your workouts and fewer on rest days.
  How to Meal Prep This Plate

1. Cook the proteins in bulk. Bake or air-fry the wings, and sear the steak with onions in one pan.
2. Make the guac fresh, or add lime juice and cover it tightly so it stays green.
3. Portion everything out. Split it into 3 or 4 containers, protein first, then carbs and veggies.
4. Keep it fresh. Refrigerate and eat within 3 to 4 days.
   Make It Even Healthier

• Air-fry or bake instead of deep-frying.
• Use a dry rub instead of sugary sauces.
• Add a green vegetable like broccoli, spinach, or peppers.
• I Drink plenty of water to support recovery.
  Final Thoughts
  Building muscle isn’t about eating perfectly. It’s about showing up consistently, in the gym and in the kitchen. Eat with purpose, train with intention, and stay locked in. 💪
  Want more fitness tips, meal prep ideas, and motivation? Follow Team Berry Group and catch me live on Kick at kick.com/teamberrygroup.
  Tags: high-protein meal prep, muscle building meals, meal prep for muscle gain, healthy dinner ideas, fitness nutrition, Coach T Berry, Team Berry Group

By Mr. Berry, Head Coach of Team Berry Group

New ending:

Final Thoughts

Building muscle isn’t about eating perfectly. It’s about showing up consistently, in the gym and in the kitchen. Eat with purpose, train with intention, and stay locked in. 💪

– Mr. Berry, Head Coach, Team Berry Group

🎙️ Catch me live on Kick! Follow and subscribe at kick.com/teamberrygroup for live workouts, tips, and motivation.

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