Weekly Meal Prep – Healthy Chicken Tortilla Soup and Steak Bowl

Hey Everyone!

I’m excited to be bringing back the MEAL PREP blog posts. These posts will give you a little more insight into my meal preps, from the groceries, to cooking, and  then finally packaging them up.

Check out this weeks simple and delicious meal prep!

For access to the full post,  check out my Exclusive Members Blog.

Groceries (Click HERE for the entire list of groceries)
– Chicken Breasts ($18.56)
– 2 Packages Strawberries ($7.98)
– Blueberries ($3.99)
– Jalapeno Pepper ($0.25)
– Chicken Broth ($1.49)

Chicken Tortilla Soup Recipe (Click HERE for my modified recipe)
Original recipe I found online http://www.geniuskitchen.com/recipe/amazing-chicken-tortilla-soup-108231
(I scaled up the original recipe and made almost double the amount becuase I wanted to be sure I had enough for the week.)
– 3-4 Tsp. Extra Virgin Olive Oil
– 1 – 1 1/2 Medium Onion
– 1/2 – 1 Tbsp. Minced Garlic (Forgot to add this)

Cooking Instructions
For this meal prep I used my brand new Cosori multi-cooker. It’s amazing, so simple to use and reduces the need for additional pots and pans, makes clean much easier and quicker. I will create additional videos with the cooker but lets just get into the recipe.

If you don’t have multi-cooker like the one I’m using, it’s not a problem, you can still make this recipe. You will need a cooking skillet and a slow-cooker instead though. Thinking about it, you could probably also use a large cooking pot as well if you wanted… decisions, decisions.
1. Prep the chicken breasts, meaning, trim off any excess fat or skin you can see.
2. After the chicken is trimmed, move it over to a baking dish/pan.
3. Then add some simple seasoning, I just went with salt & pepper. (You can add any additional seasoning you would like.
4. Bake the chicken at … (Click Here for additional cooking instructions)

To view the entire post and meal prep, check out my Exclusive Members Blog.

Meal Prep Sunday 4

My Meal Prep Sunday series will go over all 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 12th, 2017

Groceries

  • Foil Roaster Pans – $1.99
  • Long Grain Brown Rice – $0.89
  • White Mushrooms (3) – $8.97
  • Kroger Hash Browns (3) – $5.07
  • Greek Yogurt (6) – $4.80
  • Blue Diamond Unsweetened Almond Milk – $2.49
  • 2% Cottage Cheese – $2.99
  • 4% Cottage Cheese – $2.99
  • Bananas – $1.10
  • Florida Natural Orange Juice – $3.00
  • Red Onions – $1.12
  • Asparagus – $6.98
  • Aunt Millie’s Whole Wheat Bread – $2.19
  • 90/10 Ground Beef (2 lb.) – $9.98
  • 93/7 Ground Turkey (4 lb.) – $16.76
  • Chicken Breast (10.75 lb.) – $20.32
  • Monster Energy (2) – $4.00
  • Gallon of Water – $0.99

Tax: $0.40
Total: $97.03

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

Meal 1: Lunch

  • 2 – 3 Servings Hash Browns
  • 7 – 8 Oz. Ground Beef/Ground Turkey Mix
  • 1 – 2 Cups Vegetable Medley
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 573
Protein: 48g
Carbs: 51g
Fat: 22g

Meal 2: Dinner

  • 2/3 Cup Long Grain Brown Rice
  • 8 Oz. Chicken
  • 1 – 2 Cups Vegetable Medley
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 472
Protein: 52g
Carbs: 40g
Fat: 15g

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!

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

Groceries

  • 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!

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

Groceries

  • 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!

NEW WEEKLY SERIES! Meal Prep Sunday

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

Groceries

  • 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.

Click here to subscribe to the WaterJugFitness YouTube channel!

My Weekly Meal Prep 31

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 October 17th, 2016.

October 17th, 2016 Meal Prep

October 17th, 2016 Meal Prep

Meal 1 (Lunch)

  • 5oz. Pork Chops
    • Lawry’s Marinade
    • White Onions
  • 8oz. Red Potatoes
    • Extra Virgin Olive Oil
    • Mrs. Dash Spicy Jalapeno Seasoning
    • Salt
    • Black Pepper
  • 1 – 1 1/2 Cup Asparagus
    • Extra Virgin Olive Oil
    • Chopped Garlic
    • Salt
    • Black Pepper

Total Calories: 529
Protein: 40g
Carbs: 54g
Fat: 18g

Meal 2 (Post Workout Meal)

  • 8oz. Chicken Tenderloins
    • Zesty Italian Dressing
  • 10oz. Red Potatoes
    • Extra Virgin Olive Oil
    • Mrs. Dash Spicy Jalapeno Seasoning
    • Salt
    • Black Pepper
  • 1 – 1 1/2 Cup Asparagus
    • Extra Virgin Olive Oil
    • Chopped Garlic
    • Salt
    • Black Pepper

Total Calories: 572
Protein: 61g
Carbs: 67g
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.

Click here to subscribe to the WaterJugFitness YouTube channel!

My Weekly Meal Prep 30

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 September 26th, 2016.

September 26th, 2016 Meal Prep

September 26th, 2016 Meal Prep

Meal 1 (Lunch)

  • 7oz. Ground Turkey 93% Lean 7% Fat
    • Everything Flavor God Seasoning
    • Extra Virgin Olive Oil
  • 3/4 Cup Basmati rice
  • 1 – 1 1/2 Cup Green Beans and Bacon
    • 1/2 Serving Bacon
    • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 609
Protein: 49g
Carbs: 52g
Fat: 24g

Meal 2 (Post Workout Meal)

  • 8 oz. Chicken Tenderloins
    • Mrs. Dash Spicy Jalapeno Seasoning
    • Extra Virgin Olive Oil
  • 1 1/2 Cup Basmati Rice
  • 2 Cups Green Beans and Bacon
    • 1/2 Serving Bacon
    • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 683
Protein: 65g
Carbs: 77g
Fat: 14g

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!

My Weekly Meal Prep 29

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 September 19th, 2016.

September 19th, 2016 Meal Prep

September 19th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Turkey Loaf
  • 8oz. Spaghetti
    • 3.5oz. Cooked Mrs. Miller’s Medium Noodles
    • 3.5oz. Cooked Mrs. Miller’s Spinach Noodles
    • Minced Garlic
    • Fresh Thyme Spaghetti Sauce
    • Fresh Thyme Crushed Tomatos
  • 1 Cup Broccoli
    • 1/2 Tbsp. Extra Virgin Olive Oil
    • Salt
    • Pepper

Total Calories: 633
Protein: 39g
Carbs: 96g
Fat: 11g

Meal 2 (Post Workout Meal)

  • 2 Chicken Sausages (Apple and Chicago Style)
  • 16oz. Spaghetti
    • 7oz. Cooked Mrs. Miller’s Medium Noodles
    • 7oz. Cooked Mrs. Miller’s Spinach Noodles
    • Minced Garlic
    • Fresh Thyme Spaghetti Sauce
    • Fresh Thyme Crushed Tomatos
  • 1 – 1 1/2 Cups Broccoli
    • 1/2 Tbsp. Extra Virgin Olive Oil
    • Salt
    • Pepper

Total Calories: 1,113
Protein: 62g
Carbs: 157g
Fat: 28g

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!

My Weekly Meal Prep 28

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 September 5th, 2016.

September 5th, 2016 Meal Prep

September 5th, 2016 Meal Prep

Meal 1 (Lunch)

  • 4oz. Pork Chop (Seasoned)
  • 1/2 Cup Long Grain Brown Rice
    • Cilantro
    • Lemon
  • 1 – 1 1/2 Cups Broccoli
    • 1/2 Tbsp. Extra Virgin Olive Oil
    • Garlic Salt
    • Pepper

Total Calories: 412
Protein: 37g
Carbs: 37g
Fat: 17g

Meal 2 (Post Workout Meal)

  • 7oz. Flank Steak
    • Soy Sauce
    • 1 Tbsp. Honey
  • 1 Cup Long Grain Brown Rice
    • Cilantro
    • Lemon
  • 1 – 1 1/2 Cups Broccoli
    • Extra Virgin Olive Oil
    • Garlic Salt
    • Pepper

Total Calories: 682
Protein: 51g
Carbs: 70g
Fat: 25g

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!

My Weekly Meal Prep 27

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 August 29th, 2016.

August 29th, 2016 Meal Prep

August 29th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Baked Chicken Seasoned
  • 1/2 Cup Long Grain White Rice
  • 1 – 1 1/2 Cups Asparagus and Mushrooms
    • Extra Virgin Olive Oil
    • Sea Salt
    • Pepper

Total Calories: 451
Protein: 59g
Carbs: 32g
Fat: 10g

Meal 2 (Post Workout Meal)

  • 8oz. Baked Chicken Seasoned
  • 1 Cup Long Grain White Rice
  • 1 – 1 1/2 Cups Asparagus and Mushrooms
    • Extra Virgin Olive Oil
    • Sea Salt
    • Pepper

Total Calories: 588
Protein: 62g
Carbs: 62g
Fat: 10g

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!