healthy recipes

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 14

/ 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 30th, 2016.

May 30th, 2016 Meal Prep

May 30th, 2016 Meal Prep

Post Workout Carbs

Post Workout Carbs

Meal 1 (Lunch)

  • 6oz. Grilled Chicken
  • 1 1/2 Cups 50/50 Blend Spinach and Lettuce Mix
  • 1/2 Cup Mushrooms
  • 2`tbsp. Balsamic Vinaigrette Dressing

Total Calories: 263
Protein: 42g
Carbs: 8g
Fat: 7g

Meal 2 (Lunch 2)

  • 4oz. Grilled Pork Chop
  • 1 1/2 Cups 50/50 Blend Spinach and Lettuce Mix
  • 1/2 Cup Mushrooms
  • 2`tbsp. Balsamic Vinaigrette Dressing

Total Calories: 268
Protein: 27g
Carbs: 10g
Fat: 13g

Meal 3 (Post Workout Meal)

  • 8oz. Grilled Chicken
  • 1/2 Packet VeeTee Dine In Basmati Rice
  • 2 Cups 50/50 Blend Spinach and Lettuce Mix
  • 1/2 Cup Mushrooms
  • 2 tbsp. Balsamic Vinaigrette

Total Calories: 483
Protein: 59g
Carbs: 42g
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 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 8

/ 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 21st, 2016.

March 21st, 2016 Meal Prep

March 21st, 2016 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
    • Extra Virgin Olive Oil
    • Steak Seasoning
  • 1 1/2 Cups Fresh Green Beans
    • Extra Virgin Olive Oil
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 700
Protein: 52g
Carbs: 41g
Fat: 37g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
    • Sea Salt
    • Pepper
  • 10 oz. Red Potatoes
    • Extra Virgin Olive Oil
    • Garlic Salt
    • Pepper
  • 1 Cup Asparagus
    • Extra Virgin Olive Oil
    • Sea Salt
    • Pepper
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 656
Protein: 65g
Carbs: 63g
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!

Summer Cutting Meal Plan: Time To Eat

/ waterjugfitness / Leave a comment

Ready to start shredding that fat? If you haven’t yet viewed the “Summer Cutting Meal Plan: The Prep” article or video go check it out now. This article will focus on when to eat your prepped meals to boost your fat burning abilities. You will notice this meal plan has you eating about every 2 hours but these are small meals which again aid in fat burning. These small meals are packed nutrient dense foods to keep you satisfied throughout the day. Eating small meals every 2 – 3 hours also keeps you from snacking on cookies, chips or other unhealthy treats throughout the day. Below is a full calorie breakdown for my “Summer Cutting Meal Plan: The Prep”, I’m currently working out at 6-6:15pm.

Time To Eat!

Full breakdown of meals and calories per meal.

  • Protein = P
  • Carbohydrates = C
  • Fats = F

Breakfast 1: 7:30am – 8:00am

(160 Calories P-25g/C-5g/F-4g)

  • 8 oz. Unsweetened Almond/Coconut Mlik
  • 1 Scoop Optimum Nutrition 100% Whey

Breakfast 2: 9:30am- 10:00am

(293 Calories P-19g/C-50g/F-3g)

  • 1/2 Cup Old Fashioned Oatmeal
  • 1 Cup Strawberries
  • 1/2 Cup Blueberries
  • 3 Egg Whites

Lunch 1: 12:00pm – 12:30pm

(320 Calories P-56g/C-3g/F-12g)

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

Lunch 2: 2:00pm – 2:30pm

(245 Calories P-38g/C-10g/F-7g)

  • Bell Pepper (Any Color)
  • 3 oz. 93/7 Lean Ground Turkey
  • 3 oz. 99% Extra Lean Ground Turkey

Snack: 4:00pm – 4:30pm

(435 Calories P-28g/C-50g/F-17g)

  • 2 Lightly Salted Rice Cakes
  • 2 tbsp. Natural Peanut Butter
  • 6 oz. Lite Greek Yogurt
  • 1 Cup Blueberries or Strawberries

Pre Workout Shake: 5:00pm – 5:30pm

(250 Calories P-36g/C-23g/F-2g)

  • 2 tbsp. Dextrose
  • 1 1/2 Scoops Gold Standard 100% Whey

Post Workout Shake: 7:30pm – 8:00pm

(250 Calories P-36g/C-23g/F-2g)

  • 2 tbsp. Dextrose
  • 1 1/2 Scoops Gold Standard 100% Whey

Dinner: 8:00pm – 8:30pm

(383 Calories P-60g/C-29g/F-6g)

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

Bedtime Snack: 10:00pm – 10:30pm

(255 Calories P-37g/C-19g/F-4g)

  • 1/2 Cup Low Fat Cottage Cheese
  • 1/2 Cup Strawberries
  • 1/4 Cup Blueberries
  • 1 Scoop Optimum Nutrition 100% Casein

Protein: 335
Carbs: 201
Fat: 55
Total Calories: 2555

Don’t forget to SUBSCRIBE to the Water Jug Fitness YouTube channel! Also, I love the feedback you guys have been sharing on other videos so please keep it coming.

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.