Wednesday 2.1.2023


Wednesday 2.1.2023

Joe W

“12 Monkeys”
3, 4 Minute AMRAPs:

30/25 Calorie Row
20 Ring Dips
Max Power Cleans (135/95)(155/105)(185/135)
4-Minute Rest

Nutrition of the Week:
Meal Prep
Let’s go over how to mass prep a whole bunch of food and how we can use that food throughout the week in different combinations. I am by no means a chef, so my meal prep and recipes are pretty simple.

On Sundays, I sit down and figure out what we are going to have for dinners for the week. Then I figure out what I can make for my lunches from those things and what I need for breakfast. Then I make my grocery list. This week, our menu looks like this:

Breakfast: overnight oats with frozen berries + eggs

Lunch: protein+veg+rice


Monday: Bibimbap with Rice and Veggies

Tuesday: Tacos with black beans, rice

Wednesday: Loaded Sweet Potatoes

Thursday: Soup

Friday: Pizza

Snacks: carrots and hummus, apple and peanut butter, air fryer bananas and Greek yogurt (so good)

Grocery List:

Ground Beef (I get the 90/10) (5 lbs)

Chicken Breast (big Costco pack-I think it’s 6 packs that are a 1 lb each)

Radishes, cilantro, cucumbers, spinach, mushrooms, sweet potatoes, shredded cabbage, carrots, scallions(green onions)

Apples, bananas, frozen mixed berries



Greek Yogurt

Peanut butter

Black Beans


Corn tortillas

Chicken Broth