Transcription
What is up, YouTube? Welcome back to my channel. In today's video, I'm going to show you guys exactly how to meal prep for the entire week, every single meal. That way, you don't have to think about it. You do it once and you are done for the entire week. All you got to do at that point is just make sure that you eat the meals that you prep.
We're going to be putting an emphasis on lean sources of protein, complex carbohydrates, vegetables, literally the entire spectrum in this. So, if you've never followed a meal plan before or you've never prepped before, I'm telling you, this is probably the single best place to start. I'm literally going to show you guys every trick I have up my sleeve and I really think you'll get a lot of value out of this video. So, if you guys are ready to get this show started, then as always, I'm ready to show you. Let's do it.
[Music]
The first thing I'm going to do is go over some of the foods we're going to be using in this meal program. Starting off with proteins, we are going to have two primary protein sources. We are going to be making chicken breast, which you guys should already know what chicken breast is. A good substitute for this is going to be anything like 99% lean ground turkey, cod, tilapia, anything like that. That's going to be a fat-free almost pure protein source. I opt for chicken breast cuz it is super inexpensive. So, we can literally buy a ton of it and it's not breaking the bank. Unlike something like 99% lean ground turkey, which you will be spending upwards of $5.99 a pound for breast, this chicken breast is only $1.99 a pound. So, you can't really go wrong there.
Another protein source we're going to be utilizing is flank steak. You might have never heard of flank steak before, but it is one of the leanest cuts of steak that you can get that I feel has an amazing flavor and the macros are amazing. Only 7 g of fat per serving with a whopping 24 g of protein. So, it's really going to help us get our protein in for the day, but also give us some good flavor and we're not stuck to just eating chicken the entire time.
And then as far as complex carbohydrate sources go, we will be utilizing brown rice, which you can also use white rice, black beans, any complex carbohydrate source you want. But for this, we're going to be using brown rice cuz it's super inexpensive. In my opinion, I opt for brown rice over the white simply because I find that I want that extra fiber in my diet and the extra micronutrients that come along with having the full whole grain brown rice.
We'll also be utilizing sweet potatoes. Once again, you can use white potatoes if you would like to, but we are focusing our micronutrients here, guys. making sure we're getting all the vitamins and minerals and fiber we can in our diet to just help with digestion and help with all the other myriad aspects of having good health that don't just come from a calories in calories out standpoint.
We will also be using some oatmeal, which is awesome. If you're not a fan of plain oatmeal, there's other options I'll give you guys later on, but I'm telling you what we're going to do with this oatmeal and how we're going to prepare it is going to be pretty tasty and I think you'll like it.
And for vegetables on this prep, we are going to be utilizing broccoli. I prefer to go with the frozen steam bag versions. They cost a little bit more, but I don't have to really worry so much about that. I just pop them in the microwave and they're good to go, which I will show you guys later on in this video. And you can see here we have some almonds. I'll show you what we're going to do with those. And there's a few other things that you're not seeing here. We're going to utilize. It'll all make sense here in a second. So, let's get started.
One of my secrets that makes meal prep an absolute breeze is utilizing a rice cooker. If you're not familiar with what this is, basically, it cooks rice and also steams any other vegetables you'd like it to steam. This will eliminate a ton of time on your meal prep, guys. I'm telling you, great investment right here. So, all we got to do is put our rice down in here, add some water, hit these buttons down here to get her cooking, and we are in business. It'll also keep it warm, so you don't got to stand around waiting on it. You can set it, go to work for 6 7 8 hours, come back, and it'll sit there perfectly ready for you to divvy out into your containers.
So, to have enough rice for this entire week, we're going to need about four cups of uncooked rice. So, I'm going to get down in here, measure out four cups, and place them all here in the rice cooker. And there we go. Four cups. And then what you want to do as far as water is concerned, for every cup of rice you use, you want to double the amount of water you put in here. So, four cups of rice equals 8 cups of water. So, we got one cup and eight cups.
So, now that that's all in here, we are not done yet. The good thing about a rice cooker is that it can multitask. So, let me show you what I mean. So, I'm going to go ahead and put our steam tray right here in the rice cooker. And then I can take my sweet potatoes and lay them in here. And then, as that rice cooks, that water is going to steam up and cook these sweet potatoes as well. You can also bake your sweet potatoes or you can cook your rice in a stove top pan if you like, but like I said, this just makes it way easier. So, we have four sweet potatoes in there. Go ahead and close this. Might have to slam it down a little. Boom.
Now that all that's in there, we're going to go ahead and turn this on. Hit the brown rice function. And boom, guys. This will cook for probably about 50 minutes. And by that time, all of our rice and sweet potatoes should be done. And a quick little tip for you guys, if you want it to be super convenient and you don't have a rice cooker, you don't feel like cooking, you can always utilize Uncle Ben's ready rice packets. So, you literally microwave these for 90 seconds and they are good to go. Available in white rice, brown rice, flavored rice, whatever you want, as well as microwave sweet potatoes. These things do really well in a pinch. Both of these options are great, guys. Just trying to give you guys a few of my little meal prep secrets.
The next aspect of this we want to focus on is our chicken. We will be baking it in the oven. We're going to be consuming about 16 ounces of chicken a day in order to hit our protein goals. So, I'm going to go through here and trim it up. And as I trim it, I'm going to take all of my trimmed pieces and place them in this bowl, which is sitting on a food scale, so I can weigh out exactly what I need. So, for consuming 16 ounces a day, we'll need 112 ounces of chicken to cook to work for our entire 7-day meal prep. If you're in a country that doesn't use ounces and you use grams, I did the math earlier, but I forget what the number is, but you can just do the math and do the exact same thing here.
I have a trash can here next to me, so as I trim, I will be taking my trimmed off pieces and putting them in the trash can. You don't have to trim them. Some people don't, but I don't like to run into any nasty, gristly pieces that are going to turn me off as I'm eating it, cuz obviously you want to enjoy the food you're prepping as well. So, all I do is go in here and remove anything that looks gristly or white or tough, such as things like this, and I will just throw them in the trash can next to me. And then for every piece I cut off, I will take, make sure my food scale is on, and I will just place my pieces right in that bowl until I get up to that 112 oz mark. So, I'm going to go through, trim all these up, I won't make you wait around on me, and I'll check back in with you guys when it's done.
And just so you know, we're moving straight into the chicken because we do have to bake it. So, the goal is the stuff that takes the longest to cook, such as our baked chicken breast or our carbohydrate sources, we want to get those started first. That way, we can multitask as we're prepping to make sure this is done in the most efficient manner possible. The less time you spend in the kitchen, the more time you have to do anything else with your life. You don't want to be a slave to this stuff, guys. I'm telling you. Anyways, I'll check back in here in a second.
We successfully got all of our chicken cut up, trimmed, weighed out, and it's ready to go. And real quick, just look how much chicken is in this bowl, guys. That is crazy. What we're going to do at this point, I reset my scale back to zero. And then what I do is I take my chicken off the top and I create little piles on my baking sheets here. They're going to weigh out exactly to 8 oz or 224 g. So I just watch my scale here as the negative starts rising. And boom, right there is one 8 oz pile. So we're going to go through and we're going to make 14 of these piles. So once I do all of that, I'll check back in and show you how we're going to add some flavor to these.
So we got all of our piles weighed out for all of our meals. I'm going to go in and just take some basic sea salt here. Nothing crazy. Get a little bit of salt-free seasoning and apply that to the top of all of these piles. You can get crazy and do like barbecue sauce or whatever is going to fit your goals. I like to just personally do it this way. I just add my sauce later on at time of consumption. I am almost out of this, so we might only be able to do partial of some of these piles, but got to do what you got to do, right? Boom. All those are done. Then I'll add a little bit of sea salt to these. And voila, these are ready for the oven.
Now, what you want to do is make sure your oven is set to about 400°. And then you're just going to take your pans and place them in there for about 25 minutes or so, give or take. All ovens are a little different. I like my chicken a little more well done, so I tend to air on the higher side of that. So, I'll usually go 25, maybe 30 sometimes. Woo! This is hot. Place these in here. Boom. We'll set a timer for 25. Then we'll check on it when that timer goes off and see just how we're looking.
Time to move on to the steak. Now, we're going to go in and do the exact same thing with this steak that we did with the chicken. We're going to trim off all these fatty pieces. The good thing about flank steak is that there isn't a lot compared to other steaks. There's not really a whole lot to do. We're going to cut it into tiny little pieces. I have a food scale here. And the difference is going to be that we're cooking this on this pan right here. So, what I usually do is I'll go in and weigh out two of my servings. We're doing 8 oz or 224 g servings. So, I'll weigh out 448 g and I'll cook two servings at a time in my pan here. And I have some meal prep containers sit off to the side that I will slowly divvy these out as I go.
And anytime I do a meal prep video, I always get comments on my meat shears here, guys. I know I could use a knife, but the way I like to prep, I like to stand over my trash can with my chicken and cut it off and let the bad pieces fall into the trash can. You can't do that with a knife. Well, maybe you can, but it just sounds dangerous. So, see, pretty cut and dry here, guys. Same principle applies. Just go in, chunk it into a bunch of little pieces. You don't have to do it this way. The same thing with the chicken breast, but I find it cooks faster, cooks more evenly throughout. And then when it comes time to weigh this stuff out and everything, it just seems like it's way easier instead of cutting up a whole chicken breast to make sure your weights are all accurate.
So, our first two servings of steak have been weighed out and they're ready to go. So, I'm going to take my pan here, and while I'm still trimming this up and weighing it out, I'm going to make sure that I'm cooking at the same time to make sure we get done as fast as possible. So, hit this with a little bit of cooking spray, and then what I'll do is take these, stick them right in there. And I'll keep an eye on this while I'm trimming the rest of this up and weighing it out.
And then, while our steak's prepping and our chicken's cooking, our carbs are going, we're going to go ahead and take our broccoli here, throw it in the microwave, get it ready to go. It's going to ask for about 5 minutes cook time. So, multitasking and we are moving right along, guys.
Two of our steak meals have already been sorted and prepped in their respective containers. We got more steak cooking right now and I'm finishing up trimming the last batch. So, all the steak will be done here real soon. I just pulled the broccoli out of the microwave. We did two bags. So, we have a nice heaping helping of broccoli here. This is going to go with the chicken. So, we'll weigh it out here in a little bit. We got about 5 minutes left on the chicken breast. So, I'm going to get back to it and I'll check back in here in a second.
So, we just pulled the chicken out of the oven and as you can see, all of our piles are perfectly cooked. You can always cut down the middle and double check to make sure there's no pink inside. But a good rule of thumb is if you look at it and all the fluid kind of sitting on the pan, if it's clear, then you're usually good to go. But I like to cut into one, double check, make sure it's cooked all the way through. I did this for about 35 minutes. Turned out perfectly. A little more overcooked than some people might like, but like I said, I like my chicken that way.
All of our steak is done. We already sorted it into our seven meal prep containers. We're going to have one of those a day. And now all I got to do at this point is take my piles. And the cool thing about them is they kind of stick together when you bake them like that and place them in each of these meal prep containers. So I'm going to go through and do that right now. All of our chicken is sorted into these containers. And the good thing is we pre-eighed it. So there's really not a lot to do at that point. You just take them, move them over.
Now what we are going to do is we cooked our broccoli and now it's time to put it in with our chicken. That's how we're going to pair these together. We're going to put the brown rice and the broccoli with the chicken. We're going to put the sweet potato with the steak. You can obviously switch this up. Put your brown rice with your steak. Put your sweet potato with this. broccoli with the steak. Whatever you want to do, but I find that the pairings I selected, for me personally, I enjoy the most. So, we're going to do 3 oz or 84 gram of broccoli in each one of these containers. So, I take this bowl, tear my scale to zero, and I'm do the same thing that I did with the steak, which is then I'm going to go by the negative portion on here to make sure all my weights are accurate. So, I'll take some of this broccoli, get it in, and boom, that is one serving right there. And then two, and I'll keep going until it's in every one of these containers.
Moving right along, guys. We are almost done. Now, we just got to sort the rice out into these containers. We're going to be weighing 100 g cooked for each of these chicken containers. So, I set my scale here once again over to grams and we're going to slowly but surely weigh all this out and put it in all of our containers. So, we'll go in, use a little cup here, grab some, and watch that scale. 63. Place it in our container. Grab a little more. 93. And a little more puts us at There we go. 104. You don't have to be exactly on the dot for this program to work. It's not like if you're off by a few grams, it's not going to work. But try to get as close as possible. I try to stay within 5 to 10 g of whatever my weight is. So, I'm going to go through. We're going to once again sort all of this out. Then we'll move on to getting our sweet potatoes prepped. And then we'll do our final meal as well.
Sweet potatoes are officially done. A good way to sell if they're cooked all the way through is watch this. You can press down on it and the entire thing basically just falls apart. A lot of people ask me if you eat the skin or not. And it's personal preference. I don't think it's too bad, but I like to get the pure potato cuz I find that that has the most dense sources of nutrition in it along with the fiber that we want. But if you like the skin, go right ahead. So, what we're going to go ahead and do is take 4 oz or 112 g of sweet potato, weigh it out, measure it, and put it with each of our steak meals. So, same principle applies, guys. We're watching the negative here. I should probably title this video how to use a food scale. If you are getting value out of this and you feel like you're learning something, please hit that like button for me. It helps me out more than you even know. It helps this video reach an even wider audience. Boom. One's done. I'm going to go through and do the same thing to all of these here and then we'll move on to the final meal.
At this point in the video, before I go over the final meal and show you how to store this stuff, how long you should expect it to last, the nutrition, the macros, the calories, everything that's in this, I want to give a quick shout out to my sponsor, Pure Amos by Pure Bolics. Basically, these are caffeinated branch chain amino acids. If you're new to this entire lifting, fitness nutrition thing, then branch chain amino acids are essentially the building blocks of muscle. Now, I utilize these mostly in my gallon jug here to ensure I'm getting my gallon of water in a day. Staying properly hydrated is also an essential part of any meal plan. But regardless of that, I use them because I intermittent fast. If you want to learn more about that, I have tons of videos on my channel outlining how to intermittent fast. But I found that it has been a game changer for me in terms of holding on to my muscle while I'm in a calorie deficit, allowing me to burn fat optimally, and I really think it has changed my entire outlook on fitness and nutrition. Like I said, I don't want to touch on that too much right here, but I supplement every single morning with two scoops of Pure Amos. That's basically my coffee replacement. Has 100 milligs of caffeine per serving. I really love this product, guys. I stand behind them 100% and I took them long before they ever sponsored me. So, it's a perfect fit. Just wanted to give you guys a quick shout out. If you want to save some money on any of these products, visit purebolics.com. Use code RJF10. You'll save yourself like 10%. And I want to say that gets you like 60 servings shipped to your door for only $30. It is a great deal. I'm telling you, these products rock. Rainbow candy, razledazzle, punch out, lemon squeeze. They have tons of flavors, guys. That rainbow candy is so give it a try. I'm telling you guys, you will not be disappointed.
So anyways, now that that's out of the way, let's get back to the final portion of this video and I'll show you how this all wraps up.
So at this point, we're going to go ahead and make what I like to call the Remington special. Now, this might not be for everybody, but I think it's amazing and I really think if you give it a try, you're going to like it, too. So, in each of these containers, we're going to weigh out two servings of oldfashioned oatmeal. That equates to about 80 g or 1 cup if you're not using a scale. So, we're going to go into all of these and add in 80 g. There we go. Move on to the next one. So, I'm going to fill all of these up and then I'll check back in with you when we're done.
We got all of our oatmeal weighed out and sorted. I went ahead and added water to it as well. You want to fill your water up to about the top of the line where the oatmeal is. Not having too much in there, but just enough to where it's going to cook adequately throughout when we throw it in the microwave. I'm going to take each and every one of these. And depending on the strength of your microwave, the time that you need to cook it could vary. I'm going to throw this in here. And my microwave finishes this in about 2 minutes. So, throw that in there. We're going to do the same thing to each and every one of these. Once that's done, I'll check back in and I'll show you how we mix this concoction up.
All of our oatmeal is officially done. And at this point, what we do, while it's still hot, fresh out of the microwave, we're going to take 14 g of coconut oil, or one serving, and put that down in here in our oatmeal and blend it in. Now, the reason why I do this, for one, you get the mediumchain fatty acids and triglycerides that come from coconut oil, which one of the healthiest fats on this planet, but it also really helps to thicken up your oatmeal. Me personally, it gives it an amazing flavor. 13 g there. Let's get down in here, grab a little bit more. All right, 14. Perfect. So, I'll take that, grab my oatmeal here, and I'll put it right in here. And then let it blend in. Like I said, this is optional, but I'm telling you guys, this is makes this so much creamier and so much more delicious. And if you don't have coconut oil, extra-virgin olive oil actually works really well, too. So, we're going to blend this up in all of our meals, and we'll move on to the next ingredient.
Now that we've blended all of our coconut oil up, I'm going to be taking two scoops of protein powder and adding that into these as well to add a nice heaping chunk of protein as well as some really good flavor to make this a meal that you'll actually enjoy. I'm telling you guys, I absolutely love this protein I'm using is New Breed Myoblast. It's a great brand, great company. Really like these guys. Any protein powder can work for this, but just make sure that you're buying one that's high in protein, low in fat, and low in carbohydrates. Preferably an isolate brand if you can, but in the grand scheme of things, it's not really that big of a deal. So, you add your two scoops in. Then, we go in with our spoon here and mix it up. At this point, you might need to add a little more water to it if there's not enough water remaining in your oatmeal. It looks like I'm actually going to have to do that. Be right back. And there we go. Added our water in. Now we'll just go in and slowly mix this up. Depending on the size of your meal prep container, be careful this doesn't overspill on the sides. Looks like here we're going to be about perfect. Telling you that mixture of coconut oil, protein, and that oatmeal, especially after you cook it and it gets all thick. M. It is delicious. All right, guys. And then we have this. And at this point, what I like to do is add a little bit of cinnamon to it. Bring out some even more flavor. Mix this up, too. And now I'm going to go through. I'm going to do this to the rest of these meals. And then when I return, I'll show you the final ingredient here that's going to make this.
All of these are officially mixed up. Now, what I'm going to do for the final ingredient. I might lose some of you here. I'm telling you, this is still amazing. Is we're going to take 28 gram of almonds and put them in each of these. That adds an awesome crunch to it. Almost like there's little candy pieces in there that you'll find that you'll really enjoy. I'm telling you guys, I absolutely love this. So, I'll go in and weigh out 28 g of almonds. Boom. On all of these. I stir it in. And voila, guys. This is what we call the Remington special. You can also do this with peanuts. Whatever your nut is of choice. I'm telling you, this is great. You can eat it cold, microwaved, whatever you want to do, guys. These meals are excellent. Travel extremely well, and I really could not recommend them more. So, try this and then comment below. Let me know what you think. But, I'm going to go ahead finish getting the rest of these ready, then we're going to wrap this video up, guys.
And here we go, guys. Every single meal for the next week is completely prepped out. So, let's go over everything we got here. We just did the oatmeal. You guys already know how that works, so it's still fresh in your minds. But, we got our 8 oz of chicken breast. We got 100 g of rice and 84 g of broccoli per each one of these chicken meals. We will be consuming two chicken meals a day on this meal program. It's going to ensure we get our protein in, some complex carbohydrates, and our micronutrients and fiber in the form of the vegetables.
We also have our steak and sweet potato, 8 oz of flank steak. We have 4 oz of sweet potato or 224 g and 112 g respectively. We'll be consuming one of those meals a day. Lots of fiber and micronutrients in the sweet potato. The steak is an awesome source of protein that's still pretty low in fat.
And then back to the oatmeal, we got our healthy fats in the form of the almonds. Like I said, you can use peanuts. You can actually use natural peanut butter, almond butter, whatever you'd like. We got our protein jump in there from the protein powder. And we have our complex carbohydrates once again in the form of the oatmeal. If you don't want to use protein powder at all and you want to do this without protein powder, some people are against it. You can always use liquid egg whites to help fill that protein in or add more protein at any one of these meals.
And another talking point I'm going to touch on real fast, this meal program was designed for a male that is looking at cutting body fat and building lean muscle mass. A female would cut all of their protein portions down to 5 oz or 140 g. And they would take all of these carb sources here and cut them in half as well as eliminating half of the coconut oil and half of the almonds as well. And that'll leave you guys with a really solid meal plan to get you females out there started as well. Don't think I forget about you. Don't think I forget about you.
And then regarding how we're going to store all these and what we're going to do exactly with them, what I like to do personally is I'll Tupperware all these up and I will take two days worth of meals. So, we have eight meals in total, being two of the chicken ones, one of the steak ones, and one of these guys. I'll take 2 days worth of those and put them in the fridge. And then the remaining 5 days worth of meals, we will stick in the freezer. And then the day before you need them, pull them out of the freezer, place them in the fridge, and you will be good to go. It'll thaw out overnight, the next day, a little bit in the microwave, and they'll be good to go. So, that's how I generally recommend it if you want this stuff to stay as fresh as possible. Now, you could put all this in the fridge. It'll get a little sketchy around day like five or six or whatever. start tasting a little rubbery and weird, but like I said, 2 days in the fridge right now. The other five put in the freezer and pull them out as you need them.
So, let's go over all the macros, calories, and everything in this meal program right now. In this entire meal plan, there's 2,10 calories. From a dieting standpoint, if you're trying to bodybuild, you're trying to lose fat, prioritize muscle mass. That is a very good calorie range to start with. Obviously, everybody's different, so this might require tweaking either up and down with certain foods, certain macros, whatever to fit your goal. If you want more fat in your diet, go ahead and add in more coconut oil, more almonds. You want more protein, add in more protein. It's pretty simple, guys. But this is an excellent place to start. I'm telling you, try this out even for just a week, and I'm telling you, you'll feel better.
As far as macros go in this entire plan, we're going to use the iPhone here for reference. We have 66 g of fat. We have 211 g of protein and 143 g of carbohydrates. Those are about the optimal starting ratios, especially if you're new to a meal plan or anything like that. The goal with keeping protein high is that protein is extremely thermogenic, which means that your body burns off a good majority of the protein trying to just digest it. It's very hard for your body to turn protein into body fat. So, the more protein you eat, the faster your metabolism speeds up in a sense. In layman's terms, that's what it does basically.
Yeah, guys, I really hope you enjoyed this video. It took me quite a bit to put this together. Pretty taxing trying to film yourself prepping all this stuff and doing all of this, but I feel like you guys would get a lot of value out of this, so I decided to throw this together for you. If you enjoyed this, make sure you hit that like button. And if you're not subscribed to my channel, this is the first video you were seeing, then what are you doing? Subscribe. I do videos like this all the time. And I do vlogs. I do a video every other day. So, you'll really enjoy the content I put out. At least I hope so. At least I hope so.
So, thank you guys as always for watching. I will put all the details for this meal plan and the ingredients and everything in this in the description box below. So, you can go ahead and copy paste it if you'd like to make it a little easier on you guys. So, leave a comment. Let me know meal prep ideas you'd like to see me do. There's a certain theme or anything you'd like to see, comment below. I'm always looking for suggestions. And if you got value out of this, like I said, my goal was accomplished. So, with that, I'm out of here. Thank you guys so very, very much for watching. And don't forget to smile, remain positive, and pay someone a compliment because you never know whose day you could be making better. With that, I'm out here. This has been a Remington James production, and I will see you fine, ladies and gentlemen, at the next video. See you guys.