My Weekly Meal Prep 25

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 15th, 2016.

August 15th, 2016 Meal Prep

August 15th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Baked Chicken Seasoned
  • 1/4 – 1/2 Cup Long Grain White Rice
  • 1 1/2 – 2 Cups Asparagus and Mushrooms
    • Extra Virgin Olive Oil
    • Sea Salt
    • Pepper

Total Calories: 495
Protein: 60g
Carbs: 41g
Fat: 10g

Meal 2 (Post Workout Meal)

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

Total Calories: 595
Protein: 62g
Carbs: 63g
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!

My Weekly Meal Prep 23

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 1st, 2016.

July 25th, 2016 Meal Prep

July 25th, 2016 Meal Prep

Meal 1 (Lunch)

  • 5oz. Baked Salmon
  • 8oz. Red Potatoes
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 1/2 – 3/4 Asparagus and Onions
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 519
Protein: 34g
Carbs: 48g
Fat: 19g

Meal 2 (Post Workout Meal)

  • 8oz. Baked Chicken
  • 8oz. Red Potatoes
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 1 Cup Asparagus and Onions
    • Mrs. Dash Spicy Jalapeno Seasoning
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 529
Protein: 60g
Carbs: 50g
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 22

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 July 25th, 2016.

July 25th, 2016 Meal Prep

July 25th, 2016 Meal Prep

Meal 1 (Lunch)

  • 7oz. Ground Turkey (93/7), Ground Beef (90/10) Mixture
    • Flavor God Everything Seasoning
  • 1/2 Cup Brown Rice
  • 1 Cup Baked Zucchini
    • Flavor God Garlic Lovers Seasoning
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 448
Protein: 42g
Carbs: 21g
Fat: 23g

Meal 2 (Post Workout Meal)

  • 9oz. Baked Chicken
    • Garlic and Herb Seasoned
  • 1 – 1 1/2 Cup Broccoli
  • 3/4 Cup Brown Rice
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 537
Protein: 66g
Carbs: 44g
Fat: 12g

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 21

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 July 18th, 2016.

July 18th, 2016 Meal Prep

July 18th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8oz. Baked Chicken
    • Chopped Onions
    • Sweet Baby Ray’s BBQ Sauce
    • Extra Virgin Olive Oil
  • 1 – 1 1/2 Cup Broccoli with Mushrooms
    • Chopped Garlic
  • 1/2 Cup Brown Rice
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 471
Protein: 60g
Carbs: 36g
Fat: 11g

Meal 2 (Post Workout Meal)

  • 7oz. Ground Turkey (93/7), Ground Beef (90/10) Mixture
    • Flavor God Everything Seasoning
  • 1 Cup Brown Rice
  • 1 – 1 1/2 Cup Broccoli with Mushrooms
    • Chopped Garlic
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 601
Protein: 49g
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!

My Weekly Meal Prep 20

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 July 11th, 2016.

July 11th, Weekly Meal Prep

July 11th, 2016 Meal Prep

Meal 1 (Lunch)

  • 6oz. Round Steak
    • Extra Virgin Olive Oil
    • McCormick Steak Seasoning
  • 1/2 Cup Broccoli
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 346
Protein: 39g
Carbs: 3g
Fat: 21g

Meal 2 (Post Workout Meal)

  • 9oz. Grilled Chicken
    • BBQ Seasoning and or Spicy Buffalo Seasoning
  • 1 Cup Basmati Rice
  • 1 Cup Broccoli

Total Calories: 461
Protein: 65g
Carbs: 41g
Fat: 4g

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 19

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 July 4th, 2016.

July 4th, 2016 Meal Prep

July 4th, 2016 Meal Prep

Meal 1 (Lunch)

  • 6oz. Baked Tilapia
    • Extra Virgin Olive Oil
    • Pepper
    • Lemon
  • 3/4 Cup Basmati Rice
  • 1/2 Cup Asparagus
    • Mrs. Dash Garlic and Herb
    • Extra Virgin Olive Oil
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 358
Protein: 35g
Carbs: 29g
Fat: 10g

Meal 2 (Lunch 2)

  • 8 oz. Baked Chicken Sausages
    • Extra Virgin Olive Oil
  • 1/2 Cup Asparagus
    • Mrs. Dash Garlic and Herb
    • Extra Virgin Olive Oil

Total Calories: 313
Protein: 25g
Carbs: 13g
Fat: 18g

Meal 3 (Post Workout Meal)

  • 7oz. Baked Tilapia
    • Extra Virgin Olive Oil
    • Pepper
    • Lemon
  • 1 Cup Basmati Rice
  • 1 Cup Asparagus
    • Mrs. Dash Garlic and Herb
    • Extra Virgin Olive Oil
  • 1/2 Tbsp. Extra Virgin Olive Oil

Total Calories: 440
Protein: 43g
Carbs: 40g
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!

Summer Cutting Meal Plan: The Prep

It’s not too late to get cut for summer! I’m a firm believer that muscles are made in the kitchen, so if you’re looking to get those abs popping you may want to spend more time in the kitchen and less in the gym. There are a few different variations of my summer cutting meal plan but this one is relatively inexpensive and still packs about 2,500 calories a day. Being a hard-gainer I don’t typically ever eat less than 2,500 calories in any of my meal plans because I would lose weight too quickly. The objective of cutting is to shred any unwanted excess fat you gained over the bulking season, or just over the years, while retaining muscle volume and strength. This meal plan has worked for me and I’m confident it will work for you if you stick to it.

Grocery List

  • 4 Packages Strawberries – $10.00
  • 2 Packages Blueberries – $4.00
  • 5 Bell Peppers – $5.00
  • 3 Lemons – $2.97
  • 2.8 lbs. Asparagus – $5.57
  • 5 Lite Greek Yogurts – $4.00
  • Unsweetened Vanilla Almond/Coconut Milk – $2.99
  • Low Fat Cottage Cheese – $2.49
  • 3 Packages Hard-Boiled Eggs – $8.37
  • Chocolate Quaker Rice Cakes Popped – $1.50
  • Apple Cinnamon Quaker Rice Cakes Popped – $1.50
  • Lightly Salted Quaker Rice Cakes – $2.49
  • Natural Peanut Butter – $2.99
  • Lean Ground Turkey 93/7 – $4.19
  • 99% Extra Lean Ground Turkey – $4.49
  • 10 lbs. Chicken Breasts – $18.51

Grand Total: $81.06

Cooking Utensils

  • Cooking Pans
  • Cooking Pots
  • Rice Cooker
  • Food Scale
  • Strainer
  • Tinfoil
  • Cutting Board
  • Knife Set
  • Measuring Cup Set
  • Tupperware

Cooking Directions

Baked Lemon Pepper Chicken

  1. In a strainer, rinse the chicken
  2. Move the chicken to a cutting board and cut off any excess fat
  3. Cover cooking pan with tinfoil
  4. Place chicken on cooking pan with small separation between each piece
  5. Cut 2 – 3 lemons into 1/4 pieces
  6. Squeeze lemons over all the chicken
  7. Add desired amount of pepper
  8. Preheat oven to 425 degrees
  9. Place chicken in oven for 25 minutes

Stuffed Bell Peppers

  1. In a large cooking pan add a few splashes of Extra Virgin Olive Oil
  2. Turn stove on to a medium-high heat
  3. After 5 minutes combine both packages of ground turkey
  4. Add desired seasoning
  5. Cook meat for 10 – 12 minutes or until meat is browned
  6. Remove ground turkey and let sit for 5 minutes
  7. In a strainer, rinse bell peppers
  8. On a cutting board, cut tops and stems off
  9. Remove core from the center
  10. Rinse bell pepper out to remove excess seeds
  11. Cover cooking pan in tinfoil
  12. Place bell pepper in cooking pan
  13. On a food scale, weigh 6 oz. of ground turkey
  14. Stuff turkey in bell pepper
  15. Place peppers in oven for 18 – 20 minutes

Rice

  1. Put 1 ½ cups of rice in rice cooker
  2. Add 3 cups of water
  3. The rice cooker will do the rest

Asparagus

  1. In a strainer, rinse asparagus
  2. On cutting board grab a handful of asparagus and cut off ends
  3. Then cut asparagus in half
  4. Place asparagus in glass baking dish
  5. Add a generous serving of Extra Virgin Olive Oil
  6. Add desired amount of pepper
  7. Oven should already be preheated to 425 (because of the chicken)
  8. Place in oven for 25 minutes

Eggs

  1. On cutting board, cut egg in half
  2. Remove yolk from the center
  3. Place egg in plastic zip-lock bag

Broccoli

  1. Place 1 package of broccoli in medium cooking pot
  2. Fill with water until fully submerged
  3. Cook on medium high heat for 20 minutes

Ready To Package!

Now that you have all the food cooked lets package it up!

Meal One (5 Containers)

  • 8 oz. Chicken
  • 1/2 Cup Asparagus
  • 1/2 Cup Rice

Meal Two (5 Containers)

  • 8 oz. Chicken
  • 1/4 Cup Asparagus
  • 1/2 tbsp. Extra Virgin Olive Oil

Time To Eat

Remember there are many more meals to eat than just the two above so don’t forget to go check out the “Summer Cutting Meal Plan: Time To Eat” article and video now. That will give you a full breakdown of calories and when to eat these meals. Also please SUBSCRIBE to the Water Jug Fitness YouTube channel! Lastly, I love the feedback you guys have been sharing on other videos so please keep it coming.

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List

Trying to gain a few extra pounds of lean muscle? Here’s what you do, go to McDonald’s get 2 double quarter pounders with cheese, a large fry, chocolate shake, and apple pie. If this is what you would call clean bulking, we have issues. Clean bulking focuses on eating real food. Try to avoid processed foods as these are generally packed with added sugars and fats.  This meal prep is broken down into 3 different parts. If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first.

Part 1 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Grocery List

  • Red Delicious Apples – $2.99
  • Old Fashioned Oats – $2.99
  • Peanut Butter – $3.49
  • Grape Jelly (No High Fructose Corn Syrup) – $2.69 
  • Almonds – $7.99
  • Rice – $1.89
  • 2lb Bag Idaho Potatoes – $0.99
  • Ritz Whole Wheat Crackers – $2.77
  • Extra Virgin Olive Oil – $6.89
  • Mayo Reduced Fat – $3.49
  • Dill Relish – $2.79
  • 2 Loafs Whole Wheat Bread – $4.38
  • 5 Cans Tuna In Water – $3.45
  • 2 Dozen Eggs – $2.50
  • 12lbs Boneless Skinless Chicken Breasts – $24.46
  • 2 Bags Frozen Broccoli Cuts – $4.58
  • 2 Unsweetened Almond/Coconut Milk’s – $6.58
  • Large Container Low-Fat Cottage Cheese – $2.99
  • Small Container 4% Cottage Cheese – $1.25
  • Gallon of water – $0.97

Grand Total $90.13

The items italicized at the beginning of the grocery list will last for 2 weeks. The following items will last for more than 3 weeks: Crackers, Grape Jelly, Rice, Mayo, Oats, Almonds, Dill Relish, and Olive Oil.

You’re Ready For Part 2

Go check out the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack article now. If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.