My Weekly Meal Prep 7

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 6

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!

My Weekly Meal Prep 4

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 February 8th, 2016.

Feb 8th. Meal Prep

Feb 8th. Meal Prep

Meal 1 (Lunch)

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

Total Calories: 627
Protein: 59
Carbs: 57
Fat: 18

Meal 2 (Post Workout Meal)

  • 8oz. Tilapia Fillet
    • Seasoned with Extra Virgin Olive Oil, Pepper, and Flavor God Lemon and Garlic
  • 1 Cup White Rice
  • 1 1/2 Cups Asparagus (Broiled)
  • 1tbsp. Extra Virgin Olive Oil

Total Calories: 580
Protein: 50
Carbs: 52
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!

My Weekly Meal Prep 3

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 February 1st, 2016.

Meal Prep Week of Feb. 1st, 2016

Meal Prep Week of Feb. 1st, 2016

Lunch

Lunch

Post Workout (Dinner)

Post Workout

Meal 1 (Lunch)

  • 8 oz. Baked Chicken
    • Seasoned with Extra Virgin Olive Oil and Frank’s RedHot
  • 10oz. Roasted Red Skin Potatoes
    • Seasoned with Extra Virgin Olive Oil, Salt, and Pepper
  • 1 1/2 Cups Green Beans (Boiled)
  • 1`tbsp. Extra Virgin Olive Oil
  • 2 tsp. Frank’s RedHot

Total Calories: 632
Protein: 58
Carbs: 54
Fat: 18

Meal 2 (Post Workout Meal)

  • 8oz. Tilapia Fillet
    • Seasoned with Extra Virgin Olive Oil, Pepper, and Flavor God Lemon and Garlic
  • 1 Cup White Rice
  • 1 1/2 Cups Green Beans (Boiled)
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 535
Protein: 59
Carbs: 59
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!

My Weekly Meal Prep 2

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 25th, 2016.

Meal Prep Week of 1/25/2016

Meal Prep Week of 1/25/2016

Broccoli

Broccoli

Lunch

Lunch – Chicken and Potatoes

Dinner

Dinner (Post Workout Meal) – Chicken Sausage, Spaghetti, and Potatoes

Meal 1 (Lunch)

  • 8 oz. Baked Chicken
  • Seasoned with Extra Virgin Olive Oil
  • 1`tbsp. Extra Virgin Olive Oil

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

Meal 2 (Post Workout Meal)

  • 6oz. Baked Chicken Sausage
  • 4 oz. Roasted Red Skin Potatoes
    • Seasoned with Extra Virgin Olive Oil, Salt, and Pepper
  • 8 oz. Whole Wheat Spaghetti Pasta
  • 1 Cup Fresh Thyme Pasta Sauce
  • 1 Cup Broccoli (Boiled)
  • 1/2 tbsp. Extra Virgin Olive Oil

Total Calories: 800
Protein: 38
Carbs: 116
Fat: 23

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

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

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.

Meal Prepping 101: Muslces Are Made In The Kitchen

Why You Should Try Meal Prepping

You’ve been hitting the gym on a regular basis, eating better but you’re still not seeing the results. Whether you’re trying to lose weight or gain muscle it all starts in the kitchen. Meal prepping might seem like a foreign concept, I know it was for me but it’s crucial for reaching your fitness goals. So what exactly meal prepping?  It’s nothing more than planning and cooking all of your meals in advance for the week.

What You Need To Know

Before you go buy a bunch of Banquet Salisbury Steak frozen dinners and call it meal prepping. You should know this will not get you any closer to your fitness goals, unless your goal is to be a fat ass. Sounds harsh but it’s the truth. The purpose of meal prepping is to eat real, healthy food. This will also help you to cut of the amount of processed foods as well as excess sugars and fats.  Each prepped meal would ideally include protein, carbs and healthy fats. Keep in mind, someone trying to lose weight would have a different meal prep than someone trying to bulk up. Below are a few great healthy meal ideas for breakfast, lunch and dinner that could be easily prepped.

Breakfast: Lose Weight

  • 1/2 Cup Oatmeal
  • 1 Apple
  • 8oz. Milk

Breakfast: Bulk Up

  • 1 Scoop Protein (Optimum Nutrition 100% Gold Standard Whey is my preference)
  • 2 Eggs
  • 2 Egg Whites
  • 1 Cup Oatmeal
  • 1 Apple

Lunch: Lose Weight

  • 6oz. Chicken
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/2 Cup Rice
  • 1 Cup Vegetables

Lunch: Bulk Up

  • 8oz. Chicken
  • 1 1/2 tbsp. Extra Virgin Olive Oil
  • 8 oz. Baked Potato
  • 1 Cup Vegetables

Dinner: Lose Weight

  • 6oz. Tilapia
  • 1/2 Cup Low-Fat Cottage Cheese
  • Side Salad
  • Balsamic Vinaigrette Dressing

Dinner: Bulk Up

  • 8oz. 97/3 Lean Ground Beef
  • Whole Wheat Bun
  • 1/2 Cup Low-Fat Cottage Cheese
  • Side Salad
  • Balsamic Vinaigrette Dressing

For more great meal prep ideas and full weekly meal plans click here. If you have any meal prepping suggestions or meal plans you like I would love to hear about them. Leave a comment below! Be sure to follow WaterJugFitness on Twitter and Instagram. Also go check out the Water Jug Fitness YouTube channel.

#WaterJugFitness

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.

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep and Pack

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.