Meal Prep Sunday 3

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 – February 5th, 2017


  • Blue Diamond Unsweetened Almond Milk – $2.99
  • Kraft Mayonnaise- $1.99
  • 2% Cottage Cheese – $2.99
  • 4% Cottage Cheese – $2.99
  • Kroger Tuna (6) – $6.00
  • Greek Yogurt (2) – $1.38
  • Quaker Oatmeal – $1.99
  • Zesty Dill Pickles – $1.99
  • Bananas – $1.02
  • Wyman’s Frozen Fruit – $11.99
  • Chicken Thighs – $14.05
  • Strip Steak – $5.75
  • Flank Steak – $32.34
  • Kroger Large Eggs – $1.99
  • Cilantro – $0.50
  • Limes – $1.00
  • Broccoli Crowns – $5.50

Total: $96.46

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

Meal 1: Lunch

  • 7 Oz. Chicken Thigh
  • 1 Cup Rice
  • 1 – 1 1/2 Cups Broccoli
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 542
Protein: 50g
Carbs: 54g
Fat: 15g

Meal 2: Dinner

  • 7 – 8 oz. Flank Steak
  • 1 Cup Rice
  • 1 – 1 1/2 Cups Broccoli
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 626
Protein: 50g
Carbs: 54g
Fat: 24g

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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