Eat Clean

My Weekly Meal Prep 18

/ waterjugfitness / Leave a comment

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 June 27th, 2016.

June 27th, 2016 Meal Prep

June 27th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Grilled Chicken
    • Mrs. Dash Italian Medley Seasoning
  • 7oz. Baked Idaho Potato
  • 2 Servings Frozen Mixed Vegetables

Total Calories: 498
Protein: 60g
Carbs: 55g
Fat: 3g

Meal 2 (Lunch 2)

  • 6oz. Grilled Chicken
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 7oz. Baked Idaho Potato
  • 2 Servings Frozen Mixed Vegetables

Total Calories: 438
Protein: 47g
Carbs: 55g
Fat: 2g

Meal 3 (Post Workout Meal)

  • 8oz. Grilled Chicken
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 1 Cup Brown Rice
  • 1 1/2 Servings Frozen Mixed Vegetables

Total Calories: 530
Protein: 60g
Carbs: 60g
Fat: 5g

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 17

/ waterjugfitness / Leave a comment

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 June 20th, 2016.

June 20th, 2016 Meal Prep

June 20th, 2016 Meal Prep

Meal 1 (Lunch)

  • 4 oz. Grilled Pork Chop
    • 1 tbsp. Big Daddy’s BBQ sauce
  • 4 oz. Oreida Sweet Potato Fries
  • 1 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 435
Protein: 28g
Carbs: 31g
Fat: 23g

Meal 2 (Lunch 2)

  • 4 oz. Grilled Pork Chop
    • 1 tbsp. Big Daddy’s BBQ sauce
  • 4 oz. Oreida Sweet Potato Fries
  • 1 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive OilTotal Calories: 435
    Protein: 28g
    Carbs: 31g
    Fat: 23g

Meal 3 (Post Workout Meal)

  • 9oz. Grilled Chicken
    • 1 tbsp. Various Marinades
  • 1 Ready to Serve Brown & Wild Rice
  • 1 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 622
Protein: 66g
Carbs: 56g
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!

My Weekly Meal Prep 16

/ waterjugfitness / Leave a comment

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.

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 June 13th, 2016.

June 13th, 2016 Meal Prep

June 13th, 2016 Meal Prep

Meal 1 (Lunch)

  • 6oz. Grilled Chicken
  • 1 Cup Broccoli
  • 1 tbsp. Mrs. Dash Marinade (Garlic Herb)

Total Calories: 226
Protein: 42g
Carbs: 9g
Fat: 3g

Meal 2 (Lunch 2)

  • 6oz. Grilled Chicken
  • 1 Cup Broccoli
  • 1 tbsp. Mrs. Dash Marinade (Sweet Teriyaki)

Total Calories: 246
Protein: 42g
Carbs: 15g
Fat: 3g

Meal 3 (Post Workout Meal)

  • 7oz. Grilled Chicken
  • 1 Ready to Serve Brown & Wild Rice
  • 1 Cup Broccoli
  • 1 tbsp. Mrs. Dash Marinade (Sweet Teriyaki)

Total Calories: 506
Protein: 53g
Carbs: 57g
Fat: 7g

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 15

/ waterjugfitness / Leave a comment

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.

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 June 6th, 2016.

June 6th, Meal Prep

June 6th, Meal Prep

Meal 1 (Lunch)

  • 6oz. Grilled Chicken
  • 1 Cup Baked Green Beans
  • 1 Serving Applewood Smoked Bacon
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 354
Protein: 45g
Carbs: 8g
Fat: 16g

Meal 2 (Lunch 2)

  • 4oz. Grilled Pork Chop
  • 1 Cup Baked Green Beans
  • 1 Serving Applewood Smoked Bacon
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 344
Protein: 30g
Carbs: 8g
Fat: 22g

Meal 3 (Post Workout Meal)

  • 7oz. Grilled Chicken
  • 1 Ready to Serve Brown & Wild Rice
  • 1 Cup Baked Green Beans
  • 1 Serving Applewood Smoked Bacon
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 614
Protein: 57g
Carbs: 50g
Fat: 21g

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 12

/ waterjugfitness / Leave a comment

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.

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 May 9th, 2016.

May 9th, 2016 Meal Prep

May 9th, 2016 Meal Prep

Meal 1 (Lunch)

  • 10oz. Baked Chicken Sausages
    • Extra Virgin Olive Oil
    • 1/2 Cup Saurkraut
  • 2 Cups Green Beans
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 503
Protein: 32g
Carbs: 32g
Fat: 29g

Meal 2 (Post Workout Meal)

  • 10 oz. Baked Tilapia
    • Extra Virgin Olive Oil
    • Flavor God Seasoning
  • 1 1/3 Cup Brown Rice
  • 3 Cups Baby Spinach
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 760
Protein: 60g
Carbs: 73g
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!

My Weekly Meal Prep 9

/ waterjugfitness / Leave a comment

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.

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 March 28th, 2016.

March 28th, 2016 Meal Prep

March 28th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
  • 10 oz. Idaho Russet Potatoes
    • Extra Virgin Olive Oil
    • Sea Salt
    • Pepper
  • 1 1/2 Cups Green Beans
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 625
Protein: 59g
Carbs: 59g
Fat: 17g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
  • 1 Cup Rice
  • 1 1/2 Cups Green Beans
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 637
Protein: 58g
Carbs: 59g
Fat: 18g

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 7

/ waterjugfitness / Leave a comment

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.

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 March 14th, 2016.

March 14th Meal Prep

March 14th Meal Prep

Meal 1 (Lunch)

  • 12 oz. Turkey and Beef Bake (I will create a video on this soon, it’s like meatloaf and it’s delicious)
    • 1/2 Cup Ground Oatmeal
    • Seasoned with Extra Virgin Olive Oil
  • 1 Cup Peppers (Mixed)
    • Seasoned with Extra Virgin Olive Oil
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 640
Protein: 49g
Carbs: 34g
Fat: 35g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken Tenderlions
    • Seasoned with Extra Virgin Olive Oil and Zesty Italian Dressing
  • 10 oz. Red Potatoes
    • Seasoned with Extra Virgin Olive Oil, Garlic Salt, and Pepper
  • 1/2 Cup Asparagus
    • Seasoned with Extra Virgin Olive Oil, Garlic Salt, and Pepper
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Zesty Italian Dressing

Total Calories: 682
Protein: 61g
Carbs: 61g
Fat: 22g

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 1

/ waterjugfitness / Leave a comment

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.

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 January 18th, 2016.

Meal Prep Week of 1/18/2016

Meal Prep Week of 1/18/2016 (Last Week)

Meal 1 (Post Workout Meal)

  • 8 oz. Baked Chicken
    • Seasoned with Extra Virgin Olive Oil
  • 1 Cup Rice
  • 1 Cup Green Beans (Boiled)
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 612
Protein: 58
Carbs: 54
Fat: 18

Meal 2 (Lunch)

  • 8 oz. Baked Chicken
  • 12 oz. Roasted Red Skin Potatoes
    • Seasoned with Extra Virgin Olive Oil, Salt, and Pepper.
  • 1 Cup Green Beans (Boiled)
  • 1 tbsp. Extra Virgin Olive Oil

Total Calories: 647
Protein: 60
Carbs: 63
Fat: 18

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!

Delicious Homemade Protein Bars

/ waterjugfitness / Leave a comment

Do you often find yourself snacking on chips, candy or other unhealthy treats throughout your day? I’ve been there, it’s easy to fall into this trap. What if I told you I have a delicious homemade protein bar to curb your cravings? These bars are so good you’re not going to believe they can be healthy for you. This recipe will have all of your friends, family, and in my case coworkers asking for more. Another great thing about this recipe is it only requires 4 products you can get from almost any grocery store and no baking required. I hope you’re as excited to try these as I am to share them!

Ingredients

  • 34 oz. Mixed Nuts
  • 1/2 Cup PB2 (Powdered Peanut Butter)
  • 5 oz. Reduced Sugar Craisins
  • 1/2 Cup Honey

Cooking Utensils

Cooking Instructions

  1. In a large mixing bowl combine the mixed nuts, PB2, craisins and honey.
  2. With a spatula, mix the ingredients together thoroughly.
  3. Cover a baking pan with wax paper.
  4. Pour mixed ingredients onto the baking pan.
  5. With a spatula, spread and press the ingredients evenly.
  6. Place the baking pan in the freezer for 1 hour.
  7. Remove the baking pan from freezer, cut and enjoy.

It’s important to store these protein bars in the freezer until you’re ready to eat them. If you leave them out or store them in the refrigerator they will not hold together and become extremely messy. I had to learn this hard way.

Do you make your own protein bars or have a protein bar recipe you really like? Please leave a comment below and I would love to check it out. Always looking for new healthy recipes. Now be sure to go check out the Water Jug Fitness YouTube Channel for more healthy recipes. Also, go follow WaterJugFitness on Instagram and Twitter for daily fitness tips.