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!

My Weekly Meal Prep 1

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 18th, 2016.

Meal Prep Week of 1/18/2016

Meal Prep Week of 1/18/2016 (Last Week)

Meal 1 (Post Workout Meal)

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

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

Meal 2 (Lunch)

  • 8 oz. Baked Chicken
  • 12 oz. Roasted Red Skin Potatoes
    • Seasoned with Extra Virgin Olive Oil, Salt, and Pepper.
  • 1 Cup Green Beans (Boiled)
  • 1 tbsp. Extra Virgin Olive Oil

Total Calories: 647
Protein: 60
Carbs: 63
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!

Simple Breakfast Egg Recipe

Start your day off right with this quick and simple breakfast! Whether you’re trying to lose weight or gain muscle a healthy breakfast is extremely important.

Ingredients

  • 2 Eggs
  • 1 Slice 100% Whole Wheat Bread
  • Garlic Salt
  • Black Pepper
  • Spray Butter
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 Mini Wholly Guacamole
  • Coconut Oil Cooking Spray

Cooking Instructions

  1. Place cooking pan on the stove and set it to a medium high heat.
  2. Spray cooking pan evenly with Coconut Oil cooking spray.
  3. After about 5 minutes, once the pan is hot, crack 2 eggs in pan.
  4. Add desired amount of pepper.
  5. Cook eggs for 2 minutes, then flip.
  6. Cook for an additional 2 minutes.
  7. Remove eggs from stove and place on a plate.
  8. With the stove still on and hot, add 1 tbsp. of Extra Virgin Olive Oil to pan.
  9. Add a few sprays of butter to one side of the bread.
  10. Place the bread butter side down on the pan. (Bread should soak up all the Extra Virgin Olive Oil)
  11. After 30 – 45 seconds flip.
  12. Add desired amount of Garlic Salt and flip again.
  13. Cook for an additional 1 minute.
  14. Remove bread from the stove and place under the eggs.
  15. Spread the container of Wholly Guacamole evenly over eggs.
  16. Pair this with a tangerine and that’s it!

Total Calories: 490
Protein: 18g
Carbs: 33g
Fat: 35g

Have a breakfast recipe you make or really enjoy? 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.

Simple 3,000 Calorie Bulking Meal Plan: Grocery List

Does your busy lifestyle make it difficult to find time to meal prep? Or maybe, cooking just doesn’t appeal to you. Whatever the reason, don’t worry there is still hope for you to gain weight and add lean muscle without spending hours in the kitchen. This meal plan will have you in and out of the kitchen in less than an hour. Keep in mind, this meal plan is slightly more expensive, pre-cooked foods generally are. 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.

This meal plan provides 3,095 calories a day for 5 days.

Part 1 Of 3

  1. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Grocery List

  • Bag Macintosh Apples – $2.99
  • 5 Bananas – $1.24
  • White Onion – $3.51
  • Apple Cinnamon Oatmeal – $1.50
  • Old Fashioned Oats – $1.50
  • Loaf Sweet Hawaiian Bread – $2.69
  • Gallon of water – $0.97
  • Kraft Mayo Reduced Fat – $3.49
  • Mt. Olive Dill Relish – $2.79
  • 5 packages Uncle Ben Ready Rice Jasmine – $8.95
  • 5 containers Lite Greek Yogurt – $4.00
  • Small Low-Fat Cottage Cheese – $2.00
  • Almond Breeze Unsweetened Vanilla Almond/Coconut Milk – $2.99
  • 2 packages Pre-Hardboiled Eggs – $4.58
  • 8 bags Birdseye Steamfresh vegetables – $13.52
  • Wyman Frozen Fruit Blueberries, Strawberries, Mango Chunks – $8.99
  • 10 packages Starkist Low Sodium Tuna in Water – $10.00
  • 8 lbs. Boneless Skinless Chicken Breasts – $15.84

Grand Total $91.55

You’re Ready For Part 2

Go check out the Simple 3,000 Calorie 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.

Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack

If you haven’t read or watched the Simple 3,000 Calorie Bulking Meal Plan: Grocery List, 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. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Cooking Utensils Required

Cooking Directions

Before you begin preparing the apples, onions, and chicken pre-heat the oven to 425 degrees F.

Read: Convection ovens and Conventional ovens cook at slightly different temperatures. Convection ovens generally cook about 25 degrees hotter. If you are cooking with a Convection oven you will want to cook the chicken at 425 degrees F for 25 minutes. If you are cooking with a Conventional oven, you will want to cook the chicken at 425 degrees F for 27 – 30 minutes.

Apples

  1. In a strainer, rinse apples.
  2. With a knife cut the apple in half.
  3. Cut each half again, you will have 4 slices now.
  4. Remove the core and seeds.
  5. Cut each slice into thirds.
  6. Separate apples evenly between the two large glass baking dishes

Onion

  1. In a strainer, rinse onion.
  2. Cut each end from the onion.
  3. Proceed with cutting rings, circular onion slices.
  4. Separate onion evenly between the two large glass baking dishes.
  5. With the apple and onion slices in each baking dish, add a few splashes of Extra Virgin Olive Oil.
  6. Mix apples and onions together making sure they are all covered evenly. (I mixed them together with my hands).

Chicken

  1. Preheat oven to 425 degrees F.
  2. In a strainer, rinse chicken.
  3. With a knife or kitchen scissors cut off any excess fat.
  4. To help the chicken cook faster, cut it in half.
  5. Place chicken in glass baking dishes over apple and onion slices. Make sure there is a small separation between each piece.
  6. Add additional seasoning, in this case salt and pepper.
  7. Place in the oven for 25 minutes.

Ready To Package!

Now that the chicken is cooked lets package it up!

Meal One (5 Containers)

  • 8 oz. Chicken with apple and onion slices

Meal Two (5 Containers)

  • 8 oz. Chicken with apple and onion slices

You’re Ready For Part 3

Go check out the Simple 3,000 Calorie Bulking Meal Plan: Time to Eat 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.

Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack. If you haven’t read these articles or watched the videos yet you might be a bit lost going forward so I suggest checking them out now. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 5:30 – 7pm.

Part 3 Of 3

  1. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Daily Intake (Full Meal Breakdown)

Protein = P

Carbohydrates = C

Fats = F

Breakfast 1: 7:30 – 8:00am (425 Calories P-41g/C-60g/F-5g)

  • 8 oz. Unsweetened Almond/Coconut Milk
  • 1 Scoop Gold Standard 100% Whey
  • 1 Banana
  • 1 Cup Wyman Frozen Fruit
  • 1 Lite Greek Yogurt

Breakfast 2: 9:30 – 10:00am (400 Calories P-18g/C-54g/F-12g)

  • ½ Cup Oats
  • 1 Packet Apple Cinnamon Oatmeal
  • 2 Pre-Hardboiled Eggs

Lunch 1: 12:00 – 12:30pm (570 Calories P-59g/C-29g/F-20g)

  • 8 oz. Chicken
  • 1 Package Birdseye Steamfresh Mixed Vegetables
  • 1 Tbsp. Extra Virgin Olive Oil

Lunch 2: 2:30 – 3:00pm (375 Calories P-40g/C-40g/F-8g)

  • 2 Slices Orowheat Sweet Hawaiian Bread
  • 2 Chunk Light Tuna In Water Packets (Low Sodium)
  • 1 Tbsp. Reduced Fat Mayo
  • 1 Tbsp. Dill Relish

Pre Workout Shake: 4:30pm (190 Calories P-24g/C-21g/F-1g)

Post Workout Shake: 7:00 – 7:30pm (225 Calories P-24g/C-30g/F-1g)

Post Workout Meal: 8:00pm (785 Calories P-64g/C-112g/F-8g)

  • 8 oz. Chicken
  • 1 Package Uncle Ben Ready Rice Jasmine
  • ½ Bag Birdseye Steamfresh Broccoli, Cauliflower, Carrots

Snack: 10:00 – 10:30pm (125 Calories P-13g/C-14g/F-3g)

  • ½ Cup LowFat Cottage Cheese
  • ½ Cup Wyman Frozen Fruit

Total Calories: 3,095
Protein (g): 282
Carbs (g): 360
Fat (g): 56

I hope you enjoyed this meal plan and found it helpful! If you have any suggestions or want to chat about gaining weight please leave a comment below. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation.