Beginner's Meal Prep Guide (All Calories & Macros) Easy Healthy Bodybuilding Recipes
Beginner's Meal Prep Guide (All Calories & Macros) Easy Healthy Bodybuilding Recipes! is a medium American recipe that serves 7. 2500 calories per serving. Recipe by Buff Dudes on YouTube.
Prep: 1 hr 5 min | Cook: 5 hrs | Total: 6 hrs 35 min
Cost: $107.96 total, $15.42 per serving
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
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
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
Chill Overnight Oats
Place the sealed jars in the refrigerator. They will be ready to eat each morning.
Time: PT0M
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
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
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
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
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
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
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
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
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
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
Dietary info: High protein, Low fat, Gluten‑containing (unless using GF oats), Dairy‑free options available
Allergens: Dairy, Soy (protein powder may contain soy), Nuts, Gluten (oats unless certified gluten‑free)
Ingredient Substitutions
- Instead of Rolled Oats: Gluten‑free oats
- Instead of Fat‑Free Milk: Almond milk (unsweetened)
- Instead of Greek Yogurt: Low‑fat plain yogurt
- Instead of Chocolate Protein Powder: Vanilla protein powder, Unflavored protein powder
- Instead of Chicken Tenderloins: Chicken breast strips
- Instead of Hot Sauce: Sriracha, Chili garlic sauce
- Instead of Chicken Bone Broth: Vegetable broth
- Instead of White Rice: Brown rice, Quinoa
- Instead of Frozen Broccoli Florets: Fresh broccoli
- Instead of Ground Beef: Ground turkey, Ground chicken
- Instead of Frozen Green Beans: Fresh green beans
- Instead of Bananas: Plantains
- Instead of Apples: Pears
- Instead of Blueberries: Strawberries
- Instead of Mixed Nuts: Almonds, Walnuts
- Instead of Peanut Butter: Almond butter, Cashew butter
- Instead of Rice Cakes: Whole‑grain crackers
- Instead of Additional Protein Powder: Casein powder
- Instead of Additional Fat‑Free Milk: Soy milk (unsweetened)
Equipment Needed
- Mason Jars (7 × 16 oz)
- Food Scale
- Slow Cooker
- Large Pot with Lid
- Skillet
- Funnel (wide‑mouth) (optional)
- Measuring Cups and Spoons
- Spatula
- Container Lids (snap‑on)
Critical Steps — Do Not Skip
- Weigh cooked chicken to account for moisture loss (7 oz cooked ≈ 9.3 oz raw).
- Seal overnight oat jars tightly and shake to fully incorporate protein powder.
- Do not lift the slow‑cooker lid during the 4‑hour cooking window.
Chef Tips from the Video
- Use a wide‑mouth funnel to quickly fill mason jars without spilling.
- Shake the overnight oat jars for 10 seconds after sealing to ensure even distribution of protein powder.
- Weigh the chicken after cooking; the 25 % weight loss is normal and keeps macro calculations accurate.
Troubleshooting
Overnight oats are too thick.
Add an extra ¼ cup of milk and stir before sealing; the oats will absorb excess liquid overnight.
Chicken turns out dry.
Make sure the broth level covers the bottom of the slow cooker and avoid cooking beyond 4 hours on high.
Rice is mushy.
Rinse rice thoroughly before cooking and use the correct water‑to‑rice ratio (2 : 1). Reduce cooking time if using a rice cooker.
Storage
Refrigerator: All prepared meals keep 4‑5 days at 4°C. Consume within 5 days for optimal texture.
Freezer: Portion‑size containers can be frozen for up to 2 months. Thaw overnight in fridge before reheating.
Room temperature: Do not store cooked meals at room temperature longer than 2 hours.
Make-Ahead Tips
- Label each jar with the day of the week and macro breakdown.
- Store cooked rice and beans in airtight containers to prevent drying out.
- Portion snacks into individual zip‑lock bags for grab‑and‑go convenience.
Frequently Asked Questions
What is the cultural significance and history of weekly meal‑prep in American fitness culture?
Weekly meal‑prep became popular in the United States during the early 2000s as a way for athletes and busy professionals to control portions, hit macro goals, and save time. It reflects a broader health‑conscious movement that values consistency, nutrition tracking, and cost‑effective cooking.
How does the Buff Dudes channel approach meal‑prep differently from other fitness YouTube channels?
The Buff Dudes channel emphasizes precise macro tracking, uses a food scale for every portion, and prefers glass containers for durability and safety. Their videos also break down the math behind calories and macros, which is less common on many other fitness channels.
What are the traditional regional variations of overnight oats in American cuisine?
While overnight oats are a modern convenience food, regional twists exist: New England often adds maple syrup and walnuts, the South may incorporate pecans and brown sugar, and the West Coast favors chia seeds, almond milk, and fresh berries. The Buff Dudes version uses chocolate protein powder for a high‑protein twist.
What occasions or celebrations is a high‑protein meal‑prep like this traditionally associated with in American fitness culture?
High‑protein meal‑prep is commonly linked to bodybuilding contests, power‑lifting meets, and “cutting” phases before competitions. It’s also popular during “bulking” periods when athletes need consistent calorie surpluses.
What authentic traditional ingredients are used in the Buff Dudes weekly meal‑prep versus acceptable substitutes?
The core ingredients are chicken tenderloins, lean ground beef, rolled oats, and Greek yogurt. Acceptable substitutes include turkey breast for chicken, lean turkey or soy‑based ground meat for beef, gluten‑free oats, and dairy‑free yogurt for those avoiding lactose.
What other American fitness dishes pair well with this weekly meal‑prep plan?
Side dishes like sweet‑potato wedges, quinoa salads, or roasted asparagus complement the protein‑rich meals. A simple avocado‑lime dressing can add healthy fats without disrupting macro ratios.
What makes the Buff Dudes overnight oats special or unique in American fitness cuisine?
The addition of a full scoop of chocolate protein powder boosts protein to over 60 g per serving, far higher than typical breakfast oats. This creates a balanced carb‑protein ratio ideal for muscle recovery and satiety.
What are the most common mistakes to avoid when making the Buff Dudes weekly meal‑prep?
Common errors include not weighing cooked chicken (leading to inaccurate macros), overcooking rice (making it mushy), and forgetting to seal mason jars tightly, which can cause spills. Following the critical steps in the recipe prevents these issues.
Why does this recipe use a slow cooker for chicken instead of oven‑roasting?
A slow cooker gently braises the chicken in broth and hot sauce, keeping it moist and allowing hands‑off cooking while other components (rice, broccoli) are prepared. Oven‑roasting can dry out tenderloins if not monitored closely.
Can I make the Buff Dudes weekly meal‑prep ahead of time and how should I store the meals?
Yes. Prepare all components on Sunday, store each portion in glass containers in the refrigerator for up to 5 days, or freeze individual meals for up to 2 months. Thaw frozen meals overnight in the fridge before reheating.
What does the YouTube channel Buff Dudes specialize in?
The YouTube channel Buff Dudes specializes in fitness‑focused cooking, nutrition education, and workout programming. Their content blends meal‑prep tutorials with macro calculations and strength‑training advice for a holistic approach to bodybuilding and health.
Last updated: August 29, 2026
