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Hey guys and welcome or welcome back to my channel for a high protein meal prep that's inexpensive, that's under $50. If you like content like this, if you're trying to lose fat and build muscle, like, share, subscribe, and let's get into the meal prep.
This by far is going to be one of the easiest meal preps that you can actually do. All right, everything here is inexpensive, everything is going to get you where you need to be if you are trying to lose fat and gain muscle. So the core protein is about 42g of protein. Banana, full of potassium, and then we're going to also have an apple. Now, this is going to be for my breakfast. If I am having an extended fast, I'm going to have this as a pre-workout meal. For one, it's going to keep me full, and for two, it's going to help me with, uh, my protein conception.
Next, another protein, high protein item. Now, this week I am cutting, so I am training my muscles twice a week, and I'm also doing cardio. So we're having tuna. All right, so I am just using some Bumblebee tuna. You can use whatever tuna you want, and I'm just going to make it a simple way. Like, I don't like relish in my tuna, I don't like, uh, Dijon mustard in my tuna. I just like regular, simple, regular tuna. Okay, and this is what I'm going to have for my lunch meal this week. I'm only going to have this for 3 days this week because I notice when I meal prep over 3 days, I'm not running into the fridge anymore, like my excitement is gone. I need something fresh and I need something new.
So the first thing I'm going to do is just get my tuna mixed all in. Yes, I did use two different, uh, tuna. One was wild caught and one was albacore. It's okay. You eat Subway tuna, you'll be fine. It is absolutely fine. So first thing I'm adding is some real mayo. Okay, so you don't have to go crazy with adding a whole bunch in there. If you need to add more at the end when you get ready to eat it, you can. You can do that. So next, I'm using some sea salt. Um, if you don't like, uh, sea salt, you can use some pink Himalayan, um, or whatever you want to use. Next, I'm using some black pepper. Now, you can do this to your own personal taste. This is how I've always eaten tuna, so this is what I decided to do. So easy recipe. Um, the only thing I was missing is some lemon juice, some fresh squeezed lemon juice. Okay.
So once you get this mixed in thoroughly, you can, um, get ready to prep. Now, this is my lunch. It's going to be a high protein lunch. Now, if I feel like I'm still full after this, I'll just have a protein bar. So let's prep our lunch. And again, you guys, I'm going to show you everything that I'm going to add to this. If you use this or try it, tag me at on Instagram or, um, on Facebook. Doesn't matter. So this is a green leaf. Now, they come already like this. All you have to do is get them clean and get them out. They're already cooked. Okay, so that saved me time. So I'm just getting my, um, lettuce into my meal prep container. Now, you don't have to eat the lettuce, okay? But if you want to smooth out the tuna, you can. Um, I eat my tuna cold. I'm not making a tuna melt, so you can eat it that way. I grabbed, um, an ice cream scooper. Um, this is actually my daughter's, so I don't think she watches my content. She doesn't watch my content, so I'll be good with it. So I'm just getting, um, my tuna portion out evenly. If you want to weigh this, go ahead and weigh this, but I have weighed it, um, in my mind, um, by the days that I'm having. So three days, I have four cans of tuna, 90, um, 90 calories per can and the, uh, the grams of fiber. Y'all tracking? Y'all follow. So just get them, uh, placed, portioned into your meal prep containers. Again, these meal prep containers are from Sam's Club. Okay, I think it was like $24 for a big old box of them. Okay.
So next thing I'm adding is my grapes, my green grapes. Now, if you like grapes and you never had grapes, they are also good as a snack and they're also good for migraines. So if you have migraines, um, and you're looking for a natural remedy, this is, this will also do the trick for you. And the cup holders that you see that I'm putting the grapes in are already measured out to one cup. Next, we're adding in our boiled eggs, and the boiled eggs are 6g of protein each. So this is packed with protein. It's delicious. If you have more calories to spare, um, I'm a cracker and tuna girl, so if I want to add a few crackers to it, I could when I get ready to eat it. So this will be our lunch meal for this week.
Next, we're going into our dinner. See, I'm already prepped. I already knew what I was having. I already had my bowls out, already had everything in a place where I can grab. So first, we're starting with cabbage. Now, I do clean my cabbage after I cut it up, and for some reason, on my channel, y'all want to watch me clean stuff. Okay, I can, I can clean it for you if you want to. If you want me to put it on camera, well, I'll put it on camera for you, okay? I do take off the first layers first because I just don't want the first layers. I just don't like the, the outer layer. Okay, so I get my cabbage, um, cut all the way up. Now, you can cut it as you want, you know, um, you can cut it, just make sure it's not like a sticky pad, okay? Get you some, cube it up as small as you can cut it up, um, because it's going to go into your wok pan. But I just got the cabbage cut down to a nice decent size. If you don't want to cut the cabbage, you can get the bag that's already cut. But I like to, uh, cut it myself because this, this thing of cabbage only cost like a dollar, a dollar plus, okay? Didn't even break $2 with this thing.
So what I'm going to use for this is some spray. Now I have some spray right here, veggie spray, veggie wash, and I got it from Publix. So this is what I'm using, and it wouldn't come out at first, so I ended up just removing the whole top. And so for my bowl, I'm going to use some ground chicken. We have some simple seasonings, we have some Goya, some Tony's seasoning, some ginger paste, and some ginger, uh, pepper, minced garlic. Okay, you're going to use one tablespoon each or do to your liking. You're just going to get it mashed all the way through. Okay. Now, I did go back when I as I was cooking, and I added more of the ginger, the pepper. Girl, it was so freaking good. Y'all know I like a little spice in my stuff. And this bowl was kind of like a cabbage, um, with the ground, with the ground chicken, which gave a feel of kind of like having an egg roll, okay, without the egg roll.
So in my wok pan, I'm, I'm going to use some sesame oil. So I used about a tablespoon of sesame oil, and then I added my ground chicken to my wok pan. Okay, now you got to beat this ground chicken, okay? It ain't going to just, it ain't going to just form how you want to form it, you know? And I like my meat crispy, I don't like it soft, I don't like it. I need a little, a little, little crisp, okay? So this took about maybe 10, 15 minutes to brown. I did it on medium high. Once it's finished, I just put it in a bowl on the side because I'm getting ready to use my wok pan again to make my cabbage. All right, see the cabbage is all washed, it's clean, and I'm just putting it into my wok pan. And with the cabbage, I'm just adding a few more things to the cabbage, um, and I'm going to point those out as well. Now, if you need to add salt and pepper, you can. Okay, I'm not. I'm adding some low sodium, um, soy sauce, and I'm adding about 3 tablespoons, okay, just for awareness for myself so I'll know exactly what I'm putting into it. And we're also going to add some more of that garlic chili paste, and then some black sesame seeds. Okay, so you're just going to let this cook all the way down. All right, you can actually turn this on simmer on on medium low, and you can just come back a few times and toss it, you know, you can get your kitchen cleaned around, and that's what I do because I like my cabbage, um, just with a little crunch. I don't like it so, so soft, just like with a slight little crunch. So that's what I did with my cabbage.
So next thing I'm adding is my carrot, and the carrot was already chopped. All I had to do was rinse it and put it into my cabbage. And I'm adding some more of that red garlic, uh, paste, um, that spicy paste. Y'all, when I tell y'all it's the truth, it is so good. OMG, and the smell, the aroma in my house was everything. When y'all try this, especially Monica, I already know who's gonna try this. I already know who's gonna try it. Y'all make sure y'all tag me and Dr. D. I got a shout out to my BFD gang, especially if y'all be working and y'all be making it known to me. Hey, Jer, I'm putting in to work, and I see you guys. Shout out to y'all, okay?
So you see how the color is coming all beautifully? I'm adding my ground beef back into my wok pan just to get it thoroughly cooked down. And when I tell you guys, this is so filling, high protein, it makes you feel like I've been. Let me say, let me tell y'all something. This Chinese restaurant in Huntsville, it's been on my mind, it's been in my heart, and I have not been because we got big goals out here, okay? So do it yourself at home and just make it do what it does. Now, this star, uh, of the meal prep, I had to put it in a glass container. Okay, she went into a glass container, y'all. She went into a glass container because that's how popping this dish was, okay? Look how good that looks. OMG, I cannot wait to have that. I'm going to have that as my dinner meal, okay, because it's going to be nourishing, it's going to be filling, and it's going to be guilt-free. So this is what I can have when I'm winding down my night, when everything is done, all the dishes are washed, kids are sleeping, or you know, getting ready to sleep, and I'm just in my bowl, um, and I've had an amazing workout. I'm having a good source of protein, some greens, carrots. I'm having all things. And again, if I'm feeling hungry after this, okay, if I'm feeling hungry after this meal, I will just have a protein bar. Okay, I'll just have a protein bar or I'll have a protein shake because remember, my goal is to lose fat and gain muscle. I have been able to lose fat, I have been seeing my muscle grow. I'm just more focused on continuously building myself up and also focusing on my recovery because without a good recovery, you don't have a good plan. All right, you just can't beat yourself up in the gym, beat those muscles up, and not have something to put back in your body after you have done that.
So if you guys want more videos like this, if you want more films like this, like, share, comment, and subscribe. Visit bodyfordays.com. Y'all, we're getting super, super fine this year. We're going to do things that we have never did. We're going to take ourselves to a new level in our weight loss and fitness goals, okay? So stay focused, stay motivated. If you want more videos like this, again, like this video, subscribe, comment down below and let me know you watched the whole video, and I'll see you guys on the next video.