How I Meal Prep to get SHREDDED
In this video, I share my ENTIRE meal prep to get shredded or to lean bulk. I give an in depth look at my prep time, ingredients, meals, and overall food prep philosophy. I share detailed information on the best tips for meal prep to speed up the process and make your life easier. I hope you enjoy and please ask me any questions you have in the comments about training, nutrition, and prepping…
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RECIPES BELOW ⬇️
Kenz Overnight Oats 🫐
Macros : 375 Cals – 12F – 39C – 28P
– 80mL USAM
– 30g Oats
– 85g Vanilla Greek Yogurt
– 16g Peanut Butter
– 70g Blueberries
– 1/2 Scoop RYSE Protein
Qs Overnight Oats 🍓
Macros : 600 Cals – 18F – 61C – 50P
– 120mL USAM
– 45g Oats
– 170g Vanilla Greek Yogurt
– 20g Peanut Butter
– 70g Blueberries
– 1 Scoop RYSE Protein
Cheesecake Cream of Rice 🍰
Macros : 615 Calories – 19F – 63C – 46P
– 25g Blended Oats
– 25g Elev8 COR – Code QP to SAVE
– 175mL water
– 1 Scoop RYSE Protein
– 70g Berries of Choice
– 20g Almond or Peanut Butter
Cheesecake Frosting 🧁
– 85g Plain Greek Yogurt
– 1 Light Laughing Cow
– 5g SF Jello Mix Greek
Chicken Gyro 🌮
Macros : 520 Cals – 11F – 52C – 55P
– 4oz Cooked Chicken Breast
– 1 Whole 180 Cal Pita
– 85g Plain Greek Yogurt
– 100g Tomato + Cucumber Mixture
– 33g Feta Cheese
Hot Honey Beef & Sweet Potato Bowl 🍠
Macros : 665 Calories – 20F – 72C – 54P
– 6oz RAW – 96/4 Ground Beef
– 200g – Sweet Potato’s
– 110g – 4% Cottage Cheese
– 150g – Zucchini
– 1 – Mini Guacamole Cup
– 17g – Hot Honey
GOAT Jelly Burger 🍔
Macros : 475 Cals – 20F – 40C – 49P
With 200g Fries : 640 Cals – 19F – 75C – 52p
– 1 Keto Bun
– 4oz RAW 93/7 Ground Beef
– 2 Uncured Turkey Bacon Slices
– 21g Goat Cheese
– 20g Hot Pepper Jelly
– 150g Veggies
– 200g Potatoes
Spaghetti Macros : 🍝
640 Cals – 21F – 65C – 48P
– 4oz RAW 93/7 Ground Beef
– 62g DRY pasta
– 125g Marinara Sauce
– 37g Parmesan Cheese
– 150g Veggies
Chicken Pasta 🍜
Macros : 570 Cals – 15F – 54C – 52P
– 54g DRY pasta
– 4oz RAW – Chicken Breast
– 85g – 4% Cottage Cheese
– 115g – Marinara
– 20g Parmesan Cheese
– 50g – Spinach
NINJA CREAMI 🍨
Macros : 190 Cals – 6F – 6C – 26P
With Fiber one Mix in : 260 Cals – 9F – 23C – 28P
– 60 mL USAM
– 1 Scoop RYSE Protein
– 1g Xanthan Gum
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23 Comments
Goated for giving two options for every meal💪 the jelly borger will forever be the greatest
My favorite seasoning brand is Dan Os. they are zero calorie and low sodium. so tasty! Cheesoning is the goat
Love these videos! Trying the cheesecake cream of rice this week!
Love prepping 5-10lbs of potatoes and freezing em, creami’s are the main weekly staple though. Thanks for the vid Q!
Amazing stuff, man. I kind of love the cooking side of things so I do it more often instead of prepping all at once but damn does this seem convenient.
I love how simple you've kept everything too! The moment I lower my calories is when I start coming up with more and more elaborate ways to cook "cheat" meals with lower calories. I always eat simple meals with just a few basic ingredients but when it's time to cut I suddenly start buying all sorts of crap and try new high protein / low calories recipes almost daily.
Praise God man! Another banger! Keep crushing it with the consistency. I’m sure it’s a lot of work, but I for one really appreciate it and I doubt I’m the only one. Love it my friend!
I’ve tried more diets and workout programs than I can remember, so I was pretty skeptical when I picked up The Forgotten Method of Body Transformation by Andrew Parker. What I liked immediately was that it didn’t make everything about extreme dieting or spending hours in the gym. The focus on habits, nutrition, training, and mindset together made much more sense to me. Definitely a book I’d recommend checking out if you’re tired of constantly starting over.
I thought I understood fitness until I read The Forgotten Method of Body Transformation by Andrew Parker. I used to jump from one workout plan to another, constantly trying to find something that would finally work. After applying some of the ideas from the book, I started approaching everything differently. The biggest change wasn’t even physical—it was finally becoming consistent. If you ever get the chance to read The Forgotten Method of Body Transformation, don’t overlook it.
I came across The Forgotten Method of Body Transformation by Andrew Parker at a time when I was honestly frustrated with myself. Every few months I would decide to get serious, make a complicated plan, and then eventually give up. This book made me realize how much I was overcomplicating the process. The ideas around consistency and building better habits were probably the biggest takeaway for me. Sometimes you don’t need another extreme plan—you need a better way of approaching the one you already have.
Sometimes the most unexpected things end up reaching us exactly when we need them. I wasn’t searching for another fitness book when I came across The Forgotten Method of Body Transformation by Andrew Parker. I was just going through the motions and feeling frustrated with myself. Something about the book made me step back and look at the patterns I had been repeating for years. It helped me understand that changing your body also means changing the habits and mindset behind it. If you’ve been feeling stuck too, maybe The Forgotten Method of Body Transformation will give you that same perspective.
If you’re reading this right now and feeling like you’ve tried everything, I just want to say I understand. I know what it’s like to work hard, lose motivation, start again, and wonder why nothing seems to last. I felt that way until I picked up The Forgotten Method of Body Transformation by Andrew Parker. I can’t explain it perfectly, but it completely changed my perspective on fitness. I stopped obsessing over quick results and started focusing on building something sustainable. Better habits, more confidence, and finally feeling in control again. Maybe this is the book you needed too. 💪✨
I was stuck in the same cycle for years—starting diets, losing motivation, gaining the weight back, and feeling like I was constantly starting over. A friend recommended The Forgotten Method of Body Transformation by Andrew Parker and I ended up reading most of it in one sitting. Not even kidding, it changed the way I look at fitness. I stopped looking for quick fixes and started focusing on habits, consistency, and actually understanding what I was doing. My energy is better, my routine feels easier, and I finally feel like I’m making progress. Definitely didn’t expect a fitness book to change my mindset this much. 😭💪
Meal prep raw meats with nitrile gloves bro, primo hack 💪
Have you tried Hallpass for mix-ins? Honestly curious!
I have been following you for a while and am part of the Daily Swell. My meal prep starts with Overnight Oats for breakfast and I try to make a different lunch each week just to vary things up. I plan dinner for the week and make it each night for my wife & I. A Ninja Creami is usually left for a night snack, but I also will do some rice cakes for a little variety. I have been doing this plan for almost a year – whether on a cut or a bulk, just varying the amount of food and it has been working. Keep up the good work Q and good luck at the competition!!!
Loved the video man! A college students cheat code when it comes to meal planning! Apart of the Snap crew BTW
Really like that you walk through your prep time and ingredients and give two options for the meals. The food prep philosophy part made it easy to follow.
6:19 proud to say I'm the one that recommended you those glass meal prep bowls ☺
yours is the perfect size too?
great video bro!
THANK YOU for showing Kenzie's portions too! As a girl its so much easier to follow 🙂
Where can I get all of these recipes?? 😮💨😮💨
any tips for a collage student that would like to meal prep but the space on the fridge its minimal ( a shelf for 4🥲) ??