I never thought Dude Cooking Food and my Food Network experience would bring me here, but out of the sheer amount of requests I got from people regarding my clean eating posts, I’ve decided to sell some of my meals as a trial run for a new meal prep business… Email mealprep@dudecookingfood.com for more info.

This plan follows a nutrient schedule for a 5 meal day: breakfast, lunch, snack, dinner, snack… Lunch and Dinner being larger and the most protein heavy.

Meals 1, 3 & 5 are a variation of fruit, oat, peanut butter, etc. if you want to follow a strict diet…
The meals I’m selling are meals 2 & 4, so lunch and dinner. Eventually I can provide literally everything you’d need for a full day if you want, but I’m just starting out at meals 2 & 4 now. The cost is $12 per lunch / dinner.

I started following this meal plan 6 months ago, eating 2 of these per day, plus 3 other small meals
I go to the gym 4-5 days a week, working a different muscle group each day and doing cardio.
I’ve never been this fit in my life. I owe it to my meal prep and the gym.
I’ve lost 52lbs or more of fat, and gained a good amount of muscle.

This week’s menu is:

5oz Chicken Breast: Teriyaki, Thai Peanut, Sweet Chili or Lemon Pepper

Citrus Marinated Broccoli, Carrots & Mushrooms

Spicy Brown Rice


Meal Breakdown

  • Reheat Time ( 3 Minutes )
  • Serves ( 1 )
  • Calories ( 645 )
  • Protein ( 63g )
  • Carbs ( 67g )
  • Fat ( 8g )


  • Microwave

  • Hands

Reheating Instructions

  • Remove lid

  • Add 1 tablespoon of water to the chicken and rice side

  • Replace the lid and shake to mix

  • Place in microwave for 1:15-1:30

  • Remove container from microwave and shake to mix

  • Place in microwave for an additional 1:15-1:30

  • Remove container from microwave and shake to mix

  • Eat carefully, it’ll be hot!