mealplan

My Weekly Meal Prep 18

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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 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 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!

My Weekly Meal Prep 6

/ 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 7th, 2016.

March 7th Meal Prep

March 7th Meal Prep

Meal 1 (Lunch)

  • 8 oz. Baked Chicken
    • Seasoned with Extra Virgin Olive Oil
  • 3/4 Cup Rice
  • 1 Cup Green Beans
  • 1`tbsp. Extra Virgin Olive Oil

Total Calories: 677
Protein: 58g
Carbs: 67g
Fat: 18g

Meal 2 (Post Workout Meal)

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

Total Calories: 767
Protein: 59g
Carbs: 86g
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!

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.

Summer Cutting Meal Plan: The Prep

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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: Prep and Pack

/ waterjugfitness / 2 Comments

If you haven’t read the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List article, go check it out now. If you have, you’re ready to start cooking! Not the greatest cook in the world? Don’t worry, everything you need to know is broken down below.

Part 2 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

Cooking Utensils Required

Cooking Directions!

Potatoes

  1. Preheat oven to 425 degrees F.
  2. Rinse potatoes.
  3. With a fork or knife pierce potato in several places.
  4. Wrap in tinfoil.
  5. Place in the oven for 45 minutes or until soft.

Chicken

  1. Cover cooking pans in tinfoil.
  2. Spray cooking pans with coconut oil.
  3. Place chicken on cooking pans with small separation between each piece
  4. Add desired seasoning.
  5. Place in the oven for 25 minutes.

Rice

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

Eggs

  1. Place eggs in cooking pot.
  2. Fill with water until eggs are fully submerged (should be at least an inch of water covering the eggs).
  3. Cook on medium high until boiling.
  4. Once boiling, turn to low and cook for an additional 15 minutes.
  5. Dump the hot water.
  6. Add cold water and ice cubes to chill.
  7. Wait 10 minutes and peel.

Broccoli

  1. Place 2 packages of broccoli in large 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
  • 8 oz. Potato
  • 1 Cup Broccoli
  • 1 1/2 tbsp. Extra Virgin Olive Oil

Meal Two (5 Containers)

  • 8 oz. Chicken
  • 1 Cup Rice
  • 1 Cup Broccoli

You’re Ready For Part 3

You may be wondering what about all the other food? Good question, but don’t worry I will go over the rest in the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time article. Go check it out 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.