Low Calorie Cutting Diet | Meal Plan For The Entire Week

[Music] what's going on everyone and welcome to this cutting meal prep season is right around the corner and if you're looking to burn some fat get cut it shredded look good this meal plan will definitely help you out and it is all broken out in a simple easy-to-follow guide there is a link in the description but you're gonna be able to print out all the groceries all the cooking instructions all the meals the macro breakdowns for each meal so again link in the description so make sure to check that out but it's gonna have everything you want broken out be personally I like a hard copy when I follow these types of things so when I go to the grocery store I can cross off the groceries I can make sure I got all the utensils I can and make sure my meals match up it's just easy so without any further ado though let's just get into the your product let's start off by checking out the groceries you're gonna need for this prep and here they are and then here in a few Clips you're gonna see all the cooking utensils that I used and I also wanted to say quickly guys if you like this video if you think it's helpful please please like it hit the thumbs up share it leave a comment I love responding to them I'd do my best to respond to almost every comment I get but anyways now it's time to start prepping the veggies for the little stir fry teriyaki bowl that I'm doing and for the veggies I decided to go with red cabbage kale green cabbage shredded carrots red peppers broccoli and zucchini now there are additional vegetables that you could add if you have certain preferences by all means go for it this is just what I wanted there's just a vegetables that I thought sounded good so that's why I went with them but once the kale is rinsed and cut up I'm going to tear off two pieces of tin foil and I'm essentially gonna make a little pocket or packet fold it up a little bit and put the kale in there I am going to show a few different ways to prepare the veggies just to give you guys options based on what you have available to you and again just to give you some more variety but for the next few minutes I'm basically just cutting up vegetables so let you watch and I will be back with the voiceover when it's time to proceed to the next steps [Music] [Music] [Applause] [Music] [Applause] [Music] [Music] when it comes to seasoning a lot of times I keep it pretty basic just a little bit of extra-virgin olive oil salt and pepper and in this case that's what I'm doing now just because this is how I prefer my veggies doesn't mean you have to season yours the same way there are many different seasonings out there that you could use and if you prefer or you like something different by all means go ahead and use it and by now you've probably noticed a few different ways that I have packaged or prepared the vegetables so one way being those little foil packets and then another way being the baking dish and cookie sheet the reason for doing this is I just wanted to show you that if you didn't have certain things available you could use all cookie sheets you could use all foil packets or you could use all baking dishes and I'm covering it with tin foil so that when I bake them it's almost like steam roasting them and for the foil packets I'm using two sheets of foil so I can give the veggies a little more room to cook and then put the other foil on top which should help them to cook a little better and then I'm gonna bake them at 400 degrees for 14 to 16 minutes now I'm gonna move on to prepping the asparagus the asparagus is for the pasta meal and it's the same as the other veggies so I'm just gonna rinse them off and I'm gonna cut them in half you could leave them whole if you would like but I find that cutting them in half will fit in the containers I use a little better plus eating a whole piece of asparagus can be a little awkward at times so cutting them in half just seems easier and then again for the seasoning same as the other vegetables pretty simple extra-virgin olive oil salt and pepper and I'm gonna be baking these as well but I'm not going to be putting the tinfoil over the top of them I'm gonna roast them for 12 to 15 minutes let's keep the party rolling we're moving on to veggies for the egg muffins there's gonna be an egg muffin for breakfast I chose some pretty basic some pretty simple veggies and ingredients to use for mine the possibilities are endless for these things I mean if you've ever had an egg muffin it's you basically just have it the second egg omelet but it's in a muffin tin so yeah whatever you do put in eggs you could essentially put in these egg muffins but just as the other vegetables I'm gonna rinse them slice them dice them and then set these aside just for the time being I will be coming back to them but I'm gonna move on to getting some of the seasonings or garnishes whatever you wanna call them it's gonna be some parsley and then some dill I'm just going to chop these up and they're gonna be for the pasta they're gonna go into the pasta along with a few other ingredients which you will see here in a few clips but for the dill it was only like my second time working with fresh dill but you just want to pull the smaller leaves off that larger stem I do not recommend eating that stem I don't think you're supposed to again I could be wrong but I don't think you are and then just as the parsley slice up the dill into pretty small pieces set those aside for now and let's move on to the chicken I chose these chicken tenderloins over chicken breasts I just find them easier to prep but you do want to cut off that little white tendon you won't get a chew to that I mean it's really tough but then I'm going to add some extra virgin olive oil to my cooking skillet I'm gonna let that heat up for just a couple of minutes then I'm gonna add my chicken add a little bit of garlic and then also add some salt and pepper and again if there are other seasonings and/or spices you would like to use by all means go for it but you want to cook the chicken for roughly 5 to 7 minutes on each side and then it will be done the chicken is for the veggie stir-fry meal and the steak is also going to be used in that meal as well and with the steak I'm just cutting it in half and trimming off some of the fats and then I'm gonna go to my cooking skillets same as the chicken add a little bit of extra virgin olive oil add my steaks and add a little bit of this McCormick steak seasoning and then I'm gonna cook it for 6 to 7 minutes on each side because it's thicker I'm also going to be baking it depending on how you like your steak done you could skip that step but then you would probably need to cook it in the skillet a little bit longer anyways I ended up baking mine at 400 degrees for about five to eight minutes came out perfect it was more on the medium side then I moved on to thawing out the salmon I just followed the instructions on the packet put it in some cool water for about 20 to 30 minutes and that was it and then on my baking sheet I placed it skinned down and I added some seasonings so I added some spray butter some minced garlic 1/2 a lemon I squeezed over top of it i drizzled some extra-virgin olive oil on it and then some salt and pepper and the salmon is going to be for the pasta meal once I'm done with this I'll be moving back on to the pasta but look at this salmon that looks so good I'm going to be baking it at 400 degrees for 15 to 18 minutes okay on to the pasta and I'm weighing it raw if you're wondering why I didn't weigh the other stuff raw I would get to that later but I'm weighing out about 220 to 225 grams of the pasta then you want to fill up a large cooking pot with water so that when you add the noodles at least an inch of water is covering the noodles turn the burner to a high heat wait for the water to start boiling add your noodles and for al dente style noodles cook for about 6 to 7 minutes once they are done you want to drain them strain them and then we're gonna bring them back to the stove to the same pot and start adding some of those garnishes or seasonings that we cut up earlier along with some additional ingredients but to the pasta I'm adding a few squirts of spray butter a couple drizzles of the extra-virgin olive oil about half a lemon then that parsley and dill we cut up earlier that's going in here not necessarily all of it it depends on your taste like how you want it to taste you could add a little bit more parsley a little bit less I did add most of the dill though I also added some salt and pepper and then finish it off with a little bit of shaved parmesan cheese mix that around good and then I'm gonna move on to the rice so I added about a cup and a half of jasmine rice to my rice cooker three to three and a half cups of water turned it on let it go the rice is done and that was for the little stir-fry vegetable mill and now moving on to these egg muffins so I'm doing two eggs and two egg whites and what you kind of want to do is just dribble it back and forth so that you can get the egg white out but not the yolk so if you've never done it it takes a little time or you could have also just bought egg whites from the carton then I'm gonna add some of the green peppers and mushrooms that I cut up earlier and I'm also gonna add some cheese and again you're gonna want to repeat that process so that you have enough for six of those muffins and ideally when you fill up the muffin tins you'd want to leave a little bit of room at the top of it but the large eggs pretty much filled each of the hands up so there wasn't much space and then I went ahead and added some basic seasonings just some salt and pepper and then baked them at 350 degrees for 15 to 20 minutes now it's time to package these meals up I'm gonna start by weighing out 100 to 105 grams of the jasmine rice for six containers because this is for the vegetable stir-fry or the teriyaki bowl and when it comes to weighing out your food to get the proper nutrition I almost always weigh my food cooked there's only a few cases where I will weigh it raw but I can still get the correct nutritional information for the cooked item or at least very very close and there are several different sites you could use to get the nutritional information I prefer using MyFitnessPal I've used it for years you can follow me on my fitness pal at water-jug fitness also follow my other social accounts but let's get back to the prep so for lunch each day I'm gonna have the vegetable stir-fry or the teriyaki bowl whatever you want to call it and all these meals are gonna get the same amount of veggies let me go ahead and put that on the screen so you can see it there you go but three of the meals are getting 4 ounces of chicken and the other three meals are getting 2 ounces of chicken and 2 ounces of the steak so it's kind of adding a little bit of variety in there you can mix it up how you would like maybe Monday and Tuesday you just want to eat the one with chicken and then Wednesday Thursday you want to eat the one with chicken at stake you know so on and so forth you can mix it up again as I said how you would like if you'd like to know how I decided to change these up and mix them up and eat them on certain days there is again a link to that PDF where I break down the full day of eating for the entire week with all the macros all that great stuff again I know for me personally I just like to see everything listed I would it makes following plans much easier so that link is in the description and if you guys do get it I really appreciate the support but moving on so for the dinner meal I'm gonna start by weighing out 110 to 115 grams of the cooked noodles and there's also gonna be a little bit of variety thrown in with this meal so I'm not just eating six days of salmon I'm gonna have four days of salmon it's gonna be roughly about 4 ounces of these salmon again I'll put these things on the screen so you can see them and follow along hopefully it's helping to make sense of all this and then two of the meals are gonna have about 4 ounces of the top round steak so again this gives you a little variety so at least you're not eating the same thing every day each of these meals is also going to get 130 to 135 grams of the asparagus which you will see in just a second [Music] for breakfast I have another six containers and I'm going to be adding one egg muffin to each container but that's not in for breakfast I'm also going to be adding some strawberries and some blueberries but as I rinse off these strawberries cut them up and then rinse off the blueberries y'all don't need to hear me talking so I'm going to go silent and then I'll come back once I start to package these up [Music] so close to finishing up this prep just a few more steps to go so now I'm gonna be weighing out about 75 to 80 grams of strawberries into each container and then I'm gonna be weighing out about 40 to 50 grams of blueberries in the morning when it's time for this meal what I'll do is I'll just pull the egg muffin out and just microwave it for like a minute I don't want to throw the whole container in there because I don't want to microwave the blue area since strawberries with it and then to finish off those stir fry meals I'm gonna weigh out about 18 to 20 grams of this teriyaki sauce for each of those meals so six in total and then add it to each of those meals and when it's time to eat I can just drizzle it over the meal and then moving on to the shaved parmesan this is for the salmon pasta as well as for the steak you could add it there as well but I'm weighing out about half an ounce of that then again once it comes time to eat the meal I will go ahead and add the parmesan and now moving on to the meal replacement smoothie or you could also drink this after your workout which is typically what I do in the smoothie I added about 3/4 cup of spinach about 2/3 to 3/4 cups of the frozen fruit I added about half a cup of the almond coconut milk one Greek yogurt flavor of your choice I went with peach one tablespoon honey and one scoop vanilla whey protein powder I usually make two to three these at a time so I don't to make one every day and then I can grab it and go and that is gonna wrap it up for this meal prep video don't forget to check out the full day of eating video which goes over eating all the meals reheating them and also the macros a link to that video is in the description if you enjoyed this video please make sure to hit the thumbs up like it share it comment let me know and don't forget to check out the full printable PDF for this entire meal plan it's the first link in the description so make sure to check it out get yourself a copy I really really appreciate all the support it it helps so much but now that's gonna wrap it up for this video I hope you guys enjoyed and thanks for watching [Music] [Music]

Channel: Water Jug Fitness

Views: 225,800

Keywords: water jug fitness, meal prep, meal prep for muscle gain, healthy meals, weight loss, shredding diet, diet plan, fat burning diet, cutting meal plan, cutting diet, cutting meal plan women, cutting meal plan for men, fat burning diets for men, fat burning diet for women, diet plan to lose weight fast, diet plan for weight loss, diet plan for muscle building, shredding diet meal by meal, meal prepping for beginners, fat loss diet plan, Low Calorie Diet, Low Calorie Plan

Id: Bqy7OKgbZ7k

Length: 16min 17sec (977 seconds)

Published: Sat Apr 21 2018