In my new weekly series, Meal Prep Sunday I will go over the basics of meal prepping. I have been meal prepping, every week, for the past few years now. It’s not enough to just go to the gym, if you really want to make progress you should look at what you’re eating. Each week I create a video of my weekly meal prep, which is easy to follow and lays out the entire process. Along with this video, I will be creating a blog post which will include the groceries I purchased as well as the total cost. I will also include the calories for each meal and what’s in it. Meal prepping can seem overwhelming at first but I think these videos and blogs can really help those who are looking to get fit.

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. The reason for calling this series Meal Prep Sunday is because most people do this on Sunday so they have meals ready for the week.

Water Jug Fitness Meal Prep – January 22nd, 2017


  • 5 Pack Lasagna Pans (2) – $10.98
  • Wyman’s Strawberries, Blueberries, and Cherries with Kale Frozen Fruit – $9.99
  • Wyman’s Blueberries, Strawberries, and Mango Chunks Frozen Fruit – $11.99
  • Raisin, Date & Walnut Quaker Oatmeal (2) – $5.38
  • Blue Diamond Unsweetened Almond Milk – $2.29
  • Lemon – $0.79
  • Seasoned Chicken Breasts – $4.72
  • Green Bell Peppers (4) – $3.16
  • Red Bell Peppers (4) – $6.00
  • Orange Bell Peppers (2) – $3.00
  • White Onion – $0.82
  • Navel Oranges – $2.99
  • Broccoli Crowns – $3.20
  • Fingerling Potatoes – $2.99
  • Red Potatoes – $3.99
  • Bananas – $1.42
  • Greek Yogurt (5) – $3.45
  • Frank’s Red Hot – $2.49
  • Gallon Water (2) – $1.98
  • Medium Eggs – $3.19
  • Morey’s Marinated Salmon (2) – $33.98
  • Black Pepper Seasoned Chicken Breasts – $12.40
  • Chicken Sausages – 16.15

Total: $147.35

IMPORTANT – I also prep for my roommate Alex, so we split most of the groceries which reduces the cost.

Meal 1: Lunch

  • 9 – 10 Oz Potatoes
  • 4 Oz. Chicken
  • 1 Chicken Sausage
  • 1 – 1 1/2 Cups Peppers and Onions
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 659
Protein: 48g
Carbs: 59g
Fat: 27g

Meal 2: Dinner

  • 1 Cup Rice
  • 4 – 5 Oz. Salmon
  • 1 – 2 Cups Broccoli

Total Calories: 521
Protein: 31g
Carbs: 55g
Fat: 20g

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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