My Weekly Meal Prep 10

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 April 4th, 2016.

April 4th, 2016 Meal Prep

April 4th, 2016 Meal Prep

Meal 1 (Lunch)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
  • 1 Cup Brown Rice
  • 1 1/4 Cup Broccoli
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 626
Protein: 60g
Carbs: 53g
Fat: 19g

Meal 2 (Post Workout Meal)

  • 8 oz. Baked Chicken Breasts
    • Extra Virgin Olive Oil
    • Frank’s Red Hot Sauce
  • 1 1/4 Cup Brown Rice
  • 1 1/4 Cup Broccoli
  • 1`tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Frank’s Red Hot Sauce

Total Calories: 716
Protein: 62g
Carbs: 71g
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.

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What’s With The Gallon Jug?

The Dude With The Jug

Have you ever seen someone in the gym carrying a gallon jug of water? That guys is usually me. But why? Well, one reason being I drink a gallon of water a day. Water has numerous benefits when it comes to living a healthy lifestyle. Check out few of the great water benefits you might not have known.

Water Benefits

  • Weight Loss
  • Food Suppressant
  • Boosts Metabolism
  • Flushes Toxins
  • Relieves Headaches
  • Healthier Looking Skin
  • Muscle Growth aka. GAINS
  • Improved Endurance

If you’re not drinking at least eight 8-ounce glasses of water a day you’re only hurting yourself.

What The Jug Has Done For Me

Whether you drink from a gallon jug, water bottle, or shaker it makes no difference. Drinking from a gallon jug just makes it simple to track my daily water intake. It also motivates me to drink more water and fewer carbonated beverages which are generally loaded with sugar. So the point here is not to get you to drink from a gallon jug, even though I hope you do. My point is to get you to look at your daily water intake and drink more.

Water Jug Motivation

My water jug motivates me to get in the gym! Almost every water jug I have has a motivational quote or something to inspire and keep me focused. Check out just a few of my jugs below and let me know what you think. Also, if you have any ideas on what else I could put on my jug I would love to hear it. Leave a comment and feel free to tag #WaterJugFitness on Instagram and Twitter with your own water jug pictures.


Also be sure to check out the Water Jug Fitness YouTube channel for Fitness tips and motivation!


Fitness Transformation

Fitness Transformation

Hey everyone, Jeff here with Water Jug Fitness! What better way to start things off than with a little fitness transformation! Over the past 4 years I’ve become very dedicated to living a healthier lifestyle. Leading a healthy lifestyle isn’t always easy, whether it’s not finding time to get to the gym or choosing a quick meal over the healthy one. I’ve been there, I work 50 plus hours a week (my choice) and have other obligations but I always find time to get my workouts in. Along the way I learned many lessons about proper dieting, supplementation, and training to help transform my body from a scrawny 135lbs to a solid 173lbs in 4 years.

               2010 (135 lbs)

Back in 2010, 135lbs.

         2014 (173 lbs)

2014 (173 lbs)

How Can I Help You?

Let me start by telling you, I’m not a professional certified trainer nor did I get any kind of fitness/nutritional degree.  My knowledge comes from hours upon hours of training in the gym.  Along with countless hours watching fitness videos and reading articles to learn more about proper technique, supplements, and dieting.  The way I train, diet, and supplement may not be considered by some to be scientifically correct but I’m producing results and it shows. People will often ask me, what do you do? What supplements are you taking? How much do you train? If you would have told me 4 years ago people would ask for my advice I would have laughed in your face.  If you’re tired of not seeing results or liking what you see you can change, it will just take a little hard-work and commitment. Good news, I’m here to help anyone looking for a little guidance or motivation. Please feel free to email me at for any fitness questions you have. Now be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips and motivation. Also go check out the Water Jug Fitness YouTube channel for great fitness tips.