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Epic Bodybuilding Meal Prep (Gran Prep de Comidas para Culturistas) 

Legit. Repost so I can use for later :)

Alright my dedicated followers. I love this meal prep from Fit Men Cook, so I typed out all the steps from the video and put it in Evernote. I complied a shopping list from the entire video and added a link. Hope you all enjoy:

YouTube link @Fit Men Cook
Shopping list (compiled from entire video)
  • lean flank steak
  • lean ground turkey
  • chicken breast/ fingers
  • white fish of choice (he uses sea bass)
  • Veggies
    • asparagus
    • broccoli
    • spinach
    • bell peppers (in video he uses red and yellow)
  • Fruit - strawberry, grape, mango, bluberries
  • wheat germ
  • onions, salsa, pico degalgo
  • fingerling (purple) potatoes
  • Instant brown rice (Seeds of change)
  • Seasoning used during prep
    • cayenne, garlic powder, onion powder, Bragg’s Liquid Amino’s, choice of Mrs. Dash seasoning’s
    • paprika, cumin, spicy Harrisa sauce, curry powder
  • goat cheese
Step 1
  • Prepare servings of fruit for the week in containers
Step 2
Breakfast:
  • Egg whites
  • flank steak 4 oz 
  • oatmeal
  • Measure portions of steak to cook fresh, put in sealed bags.
Step 3
  • Steam purple potatoes
  • Add garlic, pepper, sea salt or spices when finished
Step 4
  • Set oven to 405 deg
  • Season fish with garlic, onion, cayenne, Bragg’s liquid amino’s, choice of Mrs Dash seasoning
  • Bake 12-15 minutes
Step 5
  • Measure daily portions of chicken strips. Season with mustards and/or choice of seasoning.
  • Use 3-4 tbsp wheat germ for entire batch of chicken strips
  • Cook in a skillet
Step 6
  • Catch your breath
  • Cook instant rice packets in microwave
Step 7 
  • chop asparagus spears, sear in pan for 5 minutes
  • season with garlic, pepper and Bragg’s liquid amino’s ( I found all different sizes at Amazon)
Step 8
  • Cut tops off of bell peppers and remove insides
  • Roast bell peppers in oven for 15 minutes at 405 deg bottoms up
Step 9
  • season measure ground turkey (he doesn’t say how much) with your choice of seasoning. I used paprika, cumin, red onion and cayenne
  • cook in a skillet
Step 10
  • Measure chicken breast for each meal
  • season with spicy Harrisa sauce, curry powder, garlic and pepper
  • cook in a skillet
Step 11
  • Build the meals
  • Meal A - chicken fingers and seared asparagus. Add low sodium BBQ sauce or mustard if desired.
  • Meal B - ground turkey. stuff bell peppers with rice
  • Meal C - baked white fish with spinach topped with fresh heirloom tomato salsa
  • Meal D - spicy grilled chicken, purple potatoes with garlic & goat cheese, steamed broccoli
Step 15
  • Label meals with dry erase marker for easy access and order
  • Freeze the meals and defrost in refrigerator the night before

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