Meal Prep - Week 1 - 8-20-25 · The Proving Grounds

Meal Prep - Week 1 - 8-20-25

What’s happening:This is our first official week of Fit Dads Meal Prep. We’ll batch-cook mid-afternoon every Sunday(America/Denver) and I’ll do it live inside Skool and on YouTube.

Watch live:

Skool: inside the community (event posted)
YouTube: https://youtube.com/kidsdeservedads

When & How This Works

Wednesday: I post this menu + a Walmart list you can copy/paste.Sunday (mid-afternoon): we meal prep live together.This week: 4 gym days (Mon, Tue, Thu, Fri), 2 burritos (Tue & Fri), 2 Creami nights (Tue & Sat), ribeye dinner on Sunday.

Menu Snapshot (copy-friendly grams)

Use these exact portions. (Cooked weights unless marked dry or ml.)

Breakfast (daily) — Scramble

Eggs 100 g (≈2 large), Egg whites 180 g, Cheddar 15 g, Sour cream 15 g

Pre-workout (gym days only, with water)

Rice ’n Grinds 40 g dry, Whey 32 g, Blueberries 150 g

Post-workout / Daily shake

Whey 60 g, Unsweetened almond milk 240 ml
Gym days: add Banana 120 g
Rest days: add Blueberries 100 g (no banana)

Lunch — Taco Beef Bowl

90/10 beef 180 g, Cooked white rice 100 g, Broccoli 100 g, Cheddar 10–20 g, Sour cream 20 g, Salsa verde 30 g

Burrito (Tue & Fri lunch)

XL tortilla 70 g, 90/10 beef 150 g, Cooked rice 50 g, Cheddar 20 g, Sour cream 20 g, Salsa 30 g

Dinner — Chicken Plate (Mon–Sat, except Sun)

Chicken breast 170 g, Roasted potatoes 100 g, Asparagus 100 g, Olive oil 5 g

Sunday Dinner — Ribeye Night

Ribeye ~340 g cooked (from 16 oz raw), Asparagus 150 g, Olive oil 5 g

Creami Nights (Tue & Sat)

Fairlife Chocolate 360 ml + Whey 30 g

Walmart Shopping List for the week!

https://www.walmart.com/lists/shared/WL/b44ad892-2707-4dd5-a94a-4f8a5aeabd40

Pre-workout is gym days only and mixed with water.
Post-workout/daily shake uses almond milk.
Lunch bowls keep rice at 100 g cooked and sour cream 20 g.

See you Sunday mid-afternoon for the live cook! Drop any questions in the thread, and share your Walmart list link so the other dads can roll with you.

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