Looking for new ideas for your weekly meal preps? You came to the right place! My hopes are these weekly meal prep posts will help you on your fitness journey. No matter how many hours you spend in the gym, without proper nutrition, you will eventually plateau. If you have ever wondered why you’re not seeing the results, you may want to look at what you’re eating. Sorry for the harsh reality check, but it’s easy to tell the difference from those with a healthy diet and those without. The good news is, once you clean up your diet you will be amazed with how quickly the results will come.

Check out the video below for a full breakdown of all the groceries I purchased this week along with the prepping of the meals. Should be helpful, at least I hope!

If you’re unsure about what “Meal Prepping” is check out my article called “Meal Prepping 101: Muscles Are Made In The Kitchen” for more information. Also, check out the WaterJugFitness YouTube channel for FREE meal plan videos and downloadable instructions. Lets get fit together!

Check out my weekly meal prep for the week of July 4th, 2016.

Meal 1 (Lunch)

• 6oz. Baked Tilapia
  • Extra Virgin Olive Oil
  • Pepper
  • Lemon
• 3/4 Cup Basmati Rice
• 1/2 Cup Asparagus
  • Mrs. Dash Garlic and Herb
  • Extra Virgin Olive Oil
• 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 358
Protein: 35g
Carbs: 29g
Fat: 10g

Meal 2 (Lunch 2)

• 8 oz. Baked Chicken Sausages
  • Extra Virgin Olive Oil
• 1/2 Cup Asparagus
  • Mrs. Dash Garlic and Herb
  • Extra Virgin Olive Oil

Total Calories: 313
Protein: 25g
Carbs: 13g
Fat: 18g

Meal 3 (Post Workout Meal)

• 7oz. Baked Tilapia
  • Extra Virgin Olive Oil
  • Pepper
  • Lemon
• 1 Cup Basmati Rice
• 1 Cup Asparagus
  • Mrs. Dash Garlic and Herb
  • Extra Virgin Olive Oil
• 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 440
Protein: 43g
Carbs: 40g
Fat: 11g

Things To Note

These are just 2 of the meals I eat throughout the day. As noted, one is my post workout meal and the other is my lunch. I eat many other meals but these are the only meals needing prepped in advance. The other meals can just be made the day of or easily heated in the microwave. For example, my breakfast might be something like 2 packets of oatmeal and 2 tbsp. peanut butter. Or another example would be the Tuna sandwich I eat in the afternoon but again, it is just prepared when I’m ready to eat. Also, all of the calories are taken from My Fitness Pal, which for most part is very accurate but could vary slightly depending on who created the item.

Share Your Experience

Please! I would love to hear about your meal prepping experience, recipes, or anything else you would like to share. So be sure to comment below, who knows, maybe I will feature one of your preps on this blog. Lets help one another to lead a healthier, happier lifestyle! Lastly, please don’t forget to follow @WaterJugFitness on Instagram and Twitter.

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