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

Ingredients

• 7 cups Rolled Oats (plain rolled oats, gluten‑containing)
• 11 cups Fat‑Free Milk (cold, for oats and protein shake)
• 5.25 cups Greek Yogurt (0% fat, plain)
• 7 scoops Chocolate Protein Powder (whey or plant‑based, chocolate flavor)
• 4 pounds Chicken Tenderloins (raw, thawed overnight in refrigerator)
• 2 tablespoons Hot Sauce (your favorite brand, adds heat)
• 1 cup Chicken Bone Broth (low‑sodium)
• 6 cups White Rice (dry, long‑grain)
• 2 cups Frozen Broccoli Florets (no added sauce)
• 2 pounds Ground Beef (90% lean, raw)
• 2 cups Frozen Green Beans (no added salt)
• 7 pieces Bananas (medium, ripe)
• 7 pieces Apples (medium, any variety)
• 2 cups Blueberries (fresh or frozen)
• 7 ounces Mixed Nuts (unsalted, variety of almonds, cashews, etc.)
• 7 tablespoons Peanut Butter (natural, no added sugar)
• 21 pieces Rice Cakes (plain, gluten‑free)
• 4 scoops Additional Protein Powder (for post‑workout shake, same flavor as oats)
• 4 cups Additional Fat‑Free Milk (for post‑workout shake)

Instructions

1. Gather Containers and Tools

   Collect 7 mason jars, a food scale, slow cooker, pot, skillet, funnel, measuring cups, and spatula. Line them on a clean countertop.

   Time: PT10M

2. Assemble Overnight Oats

   For each jar, add 1 cup rolled oats, 1 cup fat‑free milk, 3/4 cup Greek yogurt, and 1 scoop chocolate protein powder. Seal the jar, shake vigorously to combine.

   Time: PT15M

3. Chill Overnight Oats

   Place the sealed jars in the refrigerator. They will be ready to eat each morning.

   Time: PT0M

4. Prep Chicken for Slow Cooker

   Season 4 lb chicken tenderloins with 2 Tbsp hot sauce, then place them in the slow cooker. Add 1 cup chicken bone broth.

   Time: PT10M

5. Cook Chicken

   Set the slow cooker to HIGH and cook for 4 hours, until the chicken is tender and reaches an internal temperature of 75°C.

   Time: PT4H

6. Cook Rice for Lunch

   Rinse 4 cups dry white rice, combine with 8 cups water in a pot, bring to a boil, then reduce to a simmer, cover, and cook for 25 minutes.

   Time: PT25M

   Temperature: Boiling on stove

7. Steam Frozen Broccoli

   Add 2 cups frozen broccoli to a skillet with a splash of water, cover, and steam over medium heat for about 10 minutes until bright green and tender.

   Time: PT10M

   Temperature: Medium heat

8. Portion Lunch Meals

   Weigh 7 oz cooked chicken per serving (≈9.3 oz raw). Divide 1 cup cooked rice and 1 cup broccoli into each container. Snap lids and refrigerate.

   Time: PT15M

9. Cook Ground Beef for Dinner

   Heat a skillet over medium‑high heat, add 2 lb ground beef, break apart, and cook until browned, about 12‑15 minutes. Drain excess fat.

   Time: PT15M

   Temperature: Medium‑high heat

10. Steam Green Beans

    Add 2 cups frozen green beans to a skillet with a splash of water, cover, and steam over medium heat for 8‑10 minutes.

    Time: PT10M

    Temperature: Medium heat

11. Portion Dinner Meals

    Divide cooked ground beef, 1 cup cooked rice (from the remaining dry rice), and 1 cup green beans into 7 containers. Seal and refrigerate.

    Time: PT15M

12. Prepare Snacks

    Portion 1 banana, 1 apple, or 1 cup blueberries per day. Measure 1 oz mixed nuts, 1 Tbsp peanut butter, and 3 rice cakes into small snack bags. Mix remaining protein powder with 2 cups fat‑free milk for post‑workout shakes.

    Time: PT15M

13. Clean Up

    Wash all jars, lids, pots, skillet, and utensils. Wipe down countertops and store equipment.

    Time: PT30M

Nutrition Facts

Calories

2500

Protein

150 g

Carbohydrates

250 g

Fat

80 g

Fiber

30 g