Meal Prep Sunday 2

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 29th, 2017


  • Large Aluminum Baking Pans – $9.49
  • Medium Aluminum Baking Pans – $3.99
  • Blue Diamond Unsweetened Almond Milk – $2.29
  • Gallon Water (2) – $1.98
  • PictSweet Steamable Spring Vegetables (8) – $14.32
  • Breyers Homemade Vanilla Ice Cream – $5.39
  • Raisin, Date & Walnut Quaker Oatmeal – $2.69
  • Oreos – $2.99
  • White Onion – $0.88
  • My Nana’s Flour Tortilla – $2.79
  • Sweet Potatoes (5.44 lbs.) – $5.39
  • 90/10 Ground Beef (4 lbs.) – $22.76
  • 93/7 Ground Turkey (2 lbs.) – $8.38
  • Top Round Roast (7.5 lbs.) – $45.76
  • Olive Oil – $9.49
  • Starkist Tuna (4) – $5.96
  • Greek Yogurt (4) – $3.56
  •  Worcestershire Sauce – $1.69
  • Old Fashioned Oatmeal – $1.69
  • Bananas – $1.51
  • 2% Cottage Cheese – $2.99
  • 4% Cottage Cheese – $2.99
  • Zesty Pickles – $1.99
  • Private Selection Large Wheat Buns (2) – $3.98
  • Sea Salt – $1.99
  • Beef Broth – $2.50

Total: $169.44

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

Meal 1: Lunch

  • 8 – 9 Oz Meatloaf
  • 1 – 1 1/2 PictSweet Steamable Spring Vegetables
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 485
Protein: 40g
Carbs: 22g
Fat: 25g

Meal 2: Dinner

  • 7 – 8 oz. Top Round Roast
  • 5 – 6 Oz. Sweet Potato Fries
  • 1 – 1 1/2 PictSweet Steamable Spring Vegetables
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 574
Protein: 49g
Carbs: 44g
Fat: 23g

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.

Click here to subscribe to the WaterJugFitness YouTube channel!

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