Are you a college student? Family Man? Just someone who doesn’t have a lot of time in general? Then this meal prep guide is for you. Three simple recipes – breakfast, lunch and dinner – which are easy and quick to make and don’t break the bank in the process. Want to bulk, build lean muscle mass and get those sweet, sweet gains? Then try the I GOT NO TIME Meal Prep Muscle Gain Guide by the BUFF DUDES. BUFF DUDES YEAH!
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BREAKFAST: WHEY GOOD GRANOLA
Protein Powder: 2.5 Scoops / 90 grams
Double Protein Oats: 7 Cups / 670 grams
Peanut Butter: 16 Tablespoons / 255 grams
Coconut Oil: 2.5 Tablespoons / 45 milliliters
Cacao Powder: 5 Tablespoons / 45 grams
Agave Five Calorie Per Serving Blend: 1 Cup / 250 grams
LUNCH: TURKEY CHILI
Ground Turkey (99% lean): 64 Ounces / 900 grams
Dark Red Kidney Beans: 7 Cups / 1820 grams
Crushed Tomatoes: 56 Ounces / 2,600 grams
Hot Taco Seasoning Mix: 12 teaspoons / 30 grams
2 Large Yellow Onions (Chopped)
Minced Garlic: 12 teaspoons / 60 grams
Avacado: 6 Full Avacados
DINNER: INSTANT NOODLE CUP
Ground Sirloin (90% lean): 32 ounces / 450 grams
Brown Rice Ramen Soup: 14 Ounces / 400 grams
Better Than Bouillon: 20 teaspoons / 90 grams
Chopped Ginger: 5 teaspoons / 10 grams
Chopped Broccoli: 5 Cups / 355 grams
Chopped Spinach: 5 Cups / 150 grams
Chopped Green Onions: 5 Ounces / 15 grams
HUDSON TOTAL CALORIES & MACROS FOR ALL THREE MEALS (PER DAY):
Calories: 3,010
Protein: 244g
Carbs: 302g
Sugar: 31g
Fat: 90g
HUDSON’S INDIVIDUAL MEAL CALORIE AND MACRO AMOUNTS:
BREAKFAST: WHEY GOOD GRANOLA
Makes 5 Servings
TOTAL CALORIES & MACROS PER SERVING:
Calories: 1,046
Protein: 55g
Carbs: 54g
Fat: 46g
LUNCH: SLOW COOKER TURKEY CHILI
Makes 5 Servings
TOTAL CALORIES & MACROS PER SERVING:
Calories: 1,035
Protein: 111g
Carbs: 118g
Fat: 16g
DINNER: INSTANT NOODLE CUP
Makes 5 Servings
TOTAL CALORIES & MACROS PER SERVING:
Calories: 730
Protein: 50g
Carbs: 66g
Fat: 21g
0:00 – Intro
0:16 – Buff Dudes Cookbook
0:30 – How I Prep
1:44 – Breakfast “Whey Good Granola”
3:20 – Lunch “Slow Cooker Turkey Chili”
4:48 – Dinner “Instant Noodle Cup”
6:25 – Daily Calorie and Macro Total
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