New year, new gains! This meal prep is easy to follow and packed with protein, carbs, and essential fats to help you pack on muscle. Meal prepping is one of the best things you can do if you’re looking to add size and or lose weight. Lifting weights and exercising are also extremely important but if you’re eating like crap no amount of training can will get you the body you want.

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Groceries For Meal Prep
– 5 Spinach and Feta Chicken Sausges ($8.28)
– 5 Cherry Chicken Sausages ($8.54)
– 1% Milk ($0.69)
– 3 Packs Frozen Stir Fry Veggies ($4.50)
– Thin Spaghetti Pasta ($1.00)
– Fresh Italian Bread ($1.99)
– 5lb. Red Potatoes ($2.99)
– Chicken Tenderloins ($20.98)
– Grated Parmesan Cheese ($3.19)
– Sliced Mushrooms ($1.99)
– Extra Virgin Olive Oil ($6.49)
– 1.2 lbs. Broccoli (1.70)
– White Onion ($1.14)
– Red Pepper Flakes ($1.00)
– 3 Roaster Pans ($3.00)

Total Cost:$67.48

Other Groceries For Snacks and Whatever
– Bag of Granny Smith Apples ($3.99)
– Whole Wheat Bread ($1.88)
– 4 Kroger Greek Lite Yogrut ($3.56)
– Walnuts ($8.29)
– Peanut Butter ($3.99)
– 12 Large Eggs ($1.49)
– 4% Cottage Cheese ($2.59)
– 2% Cottage Cheese ($2.59)
– 2 Cartons Blue Diamond Almond/Coconut Milk ($5.98)
– Classic Fruit Medley ($7.99)

Total Cost:$42.35

5 Meals (Lunch at Noon)
– 1 Chicken Sausage
– 2-3 oz. Chicken Tenderloins
– 140-150g Red Potatoes
– 1 Serving Stir Fry Vegetables
– 1 Slice Garlic Bread
– 1/2 tbsp. Extra Virgin Olive Oil
Protein (g):42
Carbs (g):74
Fat (g):23
Total Calories:671

5 Meals (Lunch 2 at 3pm)
– 1 Chicken Sausage
– 2-3 oz. Chicken Tenderloins
– 140-150g Red Potatoes
– 1 Serving Stir Fry Vegetables
– 1 Slice Garlic Bread
– 1/2 tbsp. Extra Virgin Olive Oil
Protein (g):42
Carbs (g):74
Fat (g):23
Total Calories:671

5 Meals (Dinner/Post Workout)
– Pasta with Broccoli (Split and Calculated the ingredients for 5 meals)
– Thin Spaghetti
– Onion
– Mushrooms
– Parmesan Cheese
– Milk
– Broccoli
– 6-6.5 oz. Chicken Tenderloins
– 1/2 tbsp. Extra Virgin Olive Oil
Protein (g):63
Carbs (g):80
Fat (g):12
Total Calories:680

Chicken & Pasta Recipe
– 2-3 lbs. Chicken
– 1 White Onion
– 1 Package Sliced Mushrooms
– Minced Garlic
– 1 Package Thin Pasta
– 4 Cups Chicken Broth
– 3/4 tsp Basil
– 3/4 tsp Rep Pepper Flakes
– 1 lb. Broccoli
– 3/4 Cup Grated Parmesan
– 3/4 Cup 1% Milk
– Lemon Juice