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