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




Lunch – Chicken and Potatoes


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.

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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.


  • 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.

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. You’ve turned the grocery list in part 1 into prepped and packaged meals. The only thing left to do is plan your meals to optimize growth. What do I mean by this? It’s crucial to plan your meals accordingly to when you workout.  I know they say breakfast is the most important meal of the day but in my world it’s the pre and post workout meals. Pre workout meals are going to provide energy throughout your workout and should include a good amount of protein and slow digesting carbs. Where as your post workout meal should be high in protein and fast digesting carbs for recovery and rebuilding muscle. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm.

Part 3 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

Eat Up, Meal Time

Full breakdown of meals and calories per meal.

Protein = P

Carbohydrates = C

Fats = F

Breakfast 1: 7:00 – 7:30am

(210 Calories P-26g/C-7g/F-8g)

Breakfast 2: 9:00 – 9:30am

(675 Calories P-35g/C-79g/F-25g)
  • 1 Cup Oats
  • 1 Red Delicious Apple
  • 4 Large Eggs

Lunch 1: 11:45pm – 12:15pm

(616 Calories P-61g/C-43g/F-27g)
  • 8 oz. Chicken
  • 8 oz. Potato
  • 1 Cup Broccoli
  • 1 1/2 tbsp. Extra Virgin Olive Oil

Lunch 2: 2:00 – 2:30pm

(785 Calories P-41g/C-57g/F-47g)
  • 2 Slices 100% Whole Wheat Bread
  • 5 Whole Wheat Crackers
  • 1 Can Tuna In Water
  • 1 1/2 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Reduced Fat Mayo
  • 1 tbsp. Dill Relish
  • 26 Almonds

Pre Workout Meal: 4:00pm

(660 Calories P-50g/C-75g/F-20g)

Post Workout Shake: 7:00pm – 7:30pm

(400 Calories P-41g/C-50g/F-4g)

Post Workout Meal 2: 8:00pm

(565 Calories P-62g/C-53g/F-12g)
  • 8 oz. Chicken
  • 1 Cup Rice
  • 1 Cup Broccoli
  • 16 oz. Unsweetened Almond/Coconut Milk

Snack: 10:00 – 10:30pm

(145 Calories P-18g/C-7g/F-5g)
  • 1/2 Cup LowFat Cottage Cheese
  • 1/4 Cup 4% Cottage Cheese

Protein: 329
Carbs: 371
Fat: 148
Total Calories: 4,026

You can do this! Believe me, I know it’s going to be hard eating this many calories but if you want to grow naturally you’ll find a way! Trust me when I say, it will get easier. I hope you enjoyed this meal plan! 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.