Beginner's Meal Prep Guide (All Calories & Macros) Easy Healthy Bodybuilding Recipes!

it is sunday you know what that means food prep day hey dudes and girls in this video i'm gonna be lining out my weekly food preparation the food how i prepare it the calories and also the macronutrients now food preparation can be an integral part of staying strict on an eating schedule now there's been times in the past where i've been pretty damn strict with my food preparation and other times where i've been pretty lacks about it and i have to be honest when i'm strict with my food preparation that's when i get the best results so let's go over some of the tools that you'll need to make your food prep that much easier first things first is going to be the containers we like to go with glass they're a little bit more expensive but they're sturdy they keep food really well and they last a long time some people will go with plastic and yes it's pretty cheap but i personally don't really feel good in keeping food for long periods of time in it or reheating food in it i would rather spend a little bit more money and have a better product that's going to last a lot longer next up is going to be the food scale now this is probably one of the most important tools and the most useful ones that you're using time and time again because with every meal you're going to be weighing out your portions to be able to put it in your containers and weighing them out is really going to make sure that you're getting the proper amounts of calories and macronutrients in every single meal so you're going to be going back to the food scale over and over again to make sure your portion sizes are correct now last but certainly not least is going to be the food and we're pretty big advocates of keeping it simple so we'll stick with things like rice oats fruits vegetables and different kinds of meats you also want to be aware of the quality of foods as well and we ran into this problem with the amount of meat we were buying and we started doing a little research on where it was coming from and it really made us think that we need to find a different source of purchasing our meats and that's when we ran into a company called butcher box we logged into their website and we could tell that they really cared about the quality of their meats but it was also convenient too because you could build your personalized box and they deliver it straight to your door we do a variety of different meats like chicken tenderloins chicken breasts ground beef steak cod and salmon and the chicken's organic it's free range the beef is pasta raised grass-fed and the seafood is wild caught so if you really care about me they're definitely a company that you want to check out and we've been doing it for over a year and we're going to continue using them because we are definitely very happy with the quality and speaking of quality meat make sure to click our link below to get a free turkey new members will get a free turkey in their first order when you sign up for butcher box plus shipping is always free so now that we've went through everything that you need for the food prep it's time to get started so first off i'm going to be preparing the breakfast i'm gonna be having all week which is gonna be overnight oats probably one of the best and easiest breakfasts that can be prepared and kept in the fridge it's delicious the macros are awesome and a pretty good amount of calories too to help you start the day so now it's time to see how easy it is to make the overnight oats we laid out all the ingredients and also the mason jars that we'll be using so that way it's gonna be easy to make one right after the other like an assembly line so you're gonna take your mason jar and i usually like to start with the oats you can do one cup [Music] and it's easy if you have kind of like a wide mouth uh funnel here i'm going to pour it right in there we go moving right on to the cup of fat-free milk [Music] get another funnel pour right in boom next is going to be the three-fourths a cup of greek yogurt [Music] okay what's missing is that one scoop of chocolate protein you can use chocolate you can use in vanilla you can really use any flavor you want close it nice and tight and shake it up a bit of course when you're trying to stay strict with your calories your macros it's usually a good idea to know exactly what's in every single container that way you don't really have to think about it you pull it out you eat it and you're taken care of and you really don't have to even worry about tracking it after that because every meal is set out before you and there's no thinking so that's what's nice about that and as you can tell our overnight oats is predominantly carbohydrate and protein based not a lot of fats in it but of course if your macronutrient percentages change if you're doing a little bit more fat based than carb base then what you do is have a little bit less oats maybe add some peanut butter some chia seeds hemp seeds whatever it is to add a little extra fat especially from healthy sources like that so it is very adjustable and as you can see it's very easy and fast and once you make all of them you can put in the fridge they're all ready for you for every single morning of the week yeah now that we have breakfast done it's time to start working on lunch and we're going to start off by cooking the chicken tenderloins we have them thaw overnight in the refrigerator so they're ready to go and we're gonna just place them in the slow cooker put a little hot sauce on them put a little bone broth to give it a little flavor give it a little kick and we're gonna just put it on high for four hours and let it sit now lunch is predominantly gonna be protein in carbohydrate base later we're gonna be cooking some rice and also some broccoli but we're just gonna let the chicken cook for a while before we start the rice and broccoli so we can pretty much time it where they all finish together all the chicken is in the slow cooker we have four hours so we're gonna get a [Music] workout [Music] thank you workout is done we hit some arms buys tries a little bit of the lateral deltoid but you know what i'm getting damn hungry and i can smell that food cooking from upstairs so we're gonna go check on the food and see if it's ready i can't wait just check the chicken tenders and it looks like they're pretty close to being finished so what i'm gonna do is go ahead and start the rice now i'm gonna do four cups of dried rice on the stove here and thankfully rice is very easy to cook you add the rice you add the water bring it to boil and then bring it down to a simmer and let it sit and i think it's around 25 minutes or so and by the time that's getting close to being done i'm going to start the broccoli and i'm just using some frozen broccoli that i'm going to throw on the stove top here in the skillet and i'm just going to cook in a little bit of water bring it to a boil and then turn the temperature down a little bit so it cooks and that only takes around maybe 10 minutes or so all right the rice is done the broccoli is done and the chicken is done so we're going to be taking all three of these and pushing them out putting them in the tupperware but first we got to weigh them out to make sure all of our portions are correct weighing out the meat now and a lot of people would probably recommend that you weigh your meat before you cook it because as you cook it it loses 25 percent of its mass and throws off the nutritional facts quite a bit but thankfully with some simple math you can figure it out really quickly so for instance i'm weighing out seven ounces of cooked chicken and that actually equals 9.3 ounces of uncooked chicken so the nutrition of the seven ounces actually equals the 9.3 ounces of uncooked so it sounds kind of funny but once you kind of get the hang of it it can make things pretty easy but if you don't want to do any math well just make sure you weigh your meat before you cook it and that's the true nutritional facts after that we're gonna be adding one cup of the rice one cup of the broccoli we're gonna snap that lid on and throw in the refrigerator and that takes care of lunch lunches are in the fridge and now it's time to start making the dinner meals we're gonna be cooking up the ground beef we have more than enough rice left which we're gonna be using for our dinners and we're gonna be cooking up some green beans for our vegetables you know really puts things in perspective when you cook all your meals at one time you see the volume of meat rice veggies you know kind of whatever you prepare you see all of it done at once and you're like wow i'm eating all that that looks like a lot [Music] so all the meals for breakfast lunch and dinner are done and it only took us a little over six hours to complete and that's not too bad when you're thinking about fixing all your meals for the week but unfortunately that doesn't take care of all of our calories and macro needs so we need to fill in the gaps and we're going to be doing that with some snacks so we're heading to the store now to go shopping so as you can see there's a lot of different selections of protein powders now i'll usually have a protein shake after my workout and i'll mix it with milk so that bumps up my protein quite a bit as well as my carbohydrates from the sugars in the milk but protein is pretty useful too because you can use it a lot of different recipes like we did in overnight oats fruit is another easy way of getting a lot of carbohydrates in i'll usually go for bananas apples or blueberries now you can add them to different recipes like the overnight oats or you can have them on your own and what you really want to concentrate on on these snacks is individualized macronutrients so with bananas predominantly just carbohydrates and that's what you really want to stick with so that way you can kind of cherry pick which snacks are really going to cater to what macros you need nuts are a very healthy source of fat and they can very easily be taken on the go which pays off so you just portion out the serving size you can put them in a little plastic bag or container it can have them anytime make sure you're always getting your healthy fats in peanut butter is another one of my favorite snacks you can add it to a lot of recipes or you can spread it on some rice cakes or on your banana kind of depends on what you want but it's a very delicious healthy source of fat it also has a little bit of protein and some carbohydrates but really try to avoid the ones with too many added sugars ah good old rice cakes an easy and quick and delicious source of carbohydrates i'll usually grab a few packs of these so i can have carbohydrates on the go or if i want some carbs and fat i can spread a little bit of peanut butter on them and it is absolutely delicious so these are some of my go-to favorite snacks and as you can see i keep it pretty simple and it just makes that much easier to always hit my calories and macros every day so there we go we have all the meals and now we have all the snacks it's time to put it all together first things first let's go with breakfast that's going to be the overnight oats and it's clocking in it's 600 calories with 74 grams of carbohydrates 6.5 grams of fat and 62 grams of proteins next up would be my post-workout protein shake which would be two cups of fat-free milk and two scoops of protein powder which is of course a lot of protein and some carbohydrates from the sugars in the milk next meal would be lunch and that's clocking in at 566 calories with 51 grams of carbohydrates 7.4 grams of fat and 62 grams of protein then i would have a little snack between lunch and dinner which would be three rice cakes to get my carbs a little bit higher and the next major meal would be dinner which clocking in at 794 calories with 52 grams of carbohydrates 39.7 grams of fat and 54.7 grams of protein after all my major meals my last snack of the day would be some zero percent greek yogurt with one serving of peanut butter to round everything out and it looks like that takes me pretty damn close to my perfect calories it went over a little bit but it looks like my macros fell in perfectly with 35 carbohydrates 25 fats and 40 protein so i think we did a good job now it's time to eat all this food [Music] i just want to say a huge thank you to butcherbox for making this video happen make sure you click the link below in our description to get a free turkey now new members will get a free turkey on the first order when they sign up with butcher box and this ain't no small turkey this is a buff dude sized turkey although i'm probably gonna eat this on my own and hey i did the math and i'm saving over a hundred dollars a month with butcher box and i know a lot of people are making that grocery run this week so you should give butcher box a try and if you do well let them know the buff dude sent you yeah

Channel: Buff Dudes

Views: 980,101

Rating: 4.9556866 out of 5

Keywords: meal prep, how to meal prep, meal prep ideas, healthy meal prep, chicken meal prep, meal prepping, meal prepping ideas, meal prep for the week, meal planning, clean eating, gluten free, paleo, healthy, easy recipes, healthy food, easy meal prep, healthy meals, healthy meal plan, meal prep recipes, meal prep healthy, Fastest Way To Meal Prep, Best Way To Meal Prep, Meal Plans For Fat Loss, How To Prep Meals In Advance, Shortest Time Meal Prep, All Microwave Meal Prep

Id: YOPs3zUIMwU

Length: 13min 0sec (780 seconds)

Published: Mon Oct 26 2020