Hitting your fitness goals doesn't have to mean spending hours making unappetizing meals.
That's the message that Niall Kirkland, who publishes recipes as The Good Bite, wants to send with his new book "The Good Bite's High Protein Meal Prep Manual."
"I wanted to provide people with easy ways to eat what they love while getting all the nutrition they need to lead a healthy and active lifestyle," Kirkland wrote in the introduction of the book, which is out on December 28.
While calorie requirements vary depending on a person's goal, physique, genetics, and activity levels, both building muscle and losing fat require a high-protein diet, and achieving that can be made easier by meal-prepping.
Protein is satiating so helps keep you feeling full, as well as helping your muscles rebuild and recover after workouts. It's important for overall health too, providing the building blocks for essential functions such as the growth of cells and tissue.
"My recipes aim to take away the stress of not knowing which ingredients will give you what nutritionally and how to combine them to get the most out of your mealtimes," Kirkland said.
Kirkland shared three of the nutritionist-approved meals from his new cookbook with Business Insider.