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Buff Dudes’ Beginner’s Guide to Meal Prepping

Updated on Sep 29, 2022

Buff Dudes is made up of American brothers Hudson and Brandon White. They started their YouTube channel in May 2012, and in that time have earned themselves a whopping 2.59M loyal fans. 

They cover everything from meal prepping to training in an entertaining and informative style.

So, when we found their beginner’s guide to meal prepping, we were intrigued. It can be hard to know where to start with meal prepping, and this video does give a pretty good basis (and it seems 2M other people agree, with the view count currently sitting at 2.12m). 

It’s not the perfect video, however – the recipes and how much to cook/buy for each meal are a little bit confusing and you have to pay very close attention. And while he does list the macronutrients and calories at the end, for things like the beef, it’s not clear how much he used in the recipe.

But there are some useful tips in here and he does give a day-on-his-plate example, including what snacks he’d incorporate into his meal prep.  

So, let’s get into it!


  • Chicken tenders
  • Beef mince
  • Bone broth
  • Hot sauce
  • Rice 
  • Frozen broccoli
  • Green beans
  • Oats
  • Fat-free milk
  • Fat-free Greek Yoghurt
  • Protein powder
  • Banana, apple, blueberries 
  • Rice cakes
  • Peanut butter
  • Nuts

What you’ll need: 

  • Glass containers
  • Mason jars
  • Crockpot 
  • Food scale
  • Frypans
  • Pots

Breakfast: Overnight Oats

Serves: 5


  • 1 cup oats
  • 1 cup fat-free milk
  • ¾ cup Greek yoghurt
  • 1 scoop chocolate protein powder


  1. Add all ingredients to a mason jar and shake well.
  2. Put in fridge and leave overnight. 


  • Protein: 62g
  • Carbs: 74g
  • Fats: 6.5g
  • Calories: 600kcal

Lunch: Chicken, Broccoli & Rice

Serves: 5


  • 1.3kg chicken tenders
  • Bone broth
  • Hot sauce
  • 4 cups rice
  • Frozen broccoli


  1. Cook chicken tenders that have been mixed with hot sauce and bone broth on high in crockpot for four hours.
  2. Cook rice on stove.
  3. Cook broccoli on stove.
  4. Add chicken (263g) plus one cup of rice and one cup of broccoli to container. 


  • Protein: 67.8g  
  • Carbs: 51g
  • Fats: 7.4g
  • Calories: 566kcal

Dinner: Ground Beef, Rice & Green Beans

Serves: 5

This meal was a little trickier to figure out as he didn’t give value to how much beef, rice and beans. But if his lunch meal is anything to go by, you can assume 250g of beef, 1 cup of rice and 1 cup of beans per meal.


  • Beef
  • Rice
  • Green beans
  • Seasoning of choice


  1. Cook the rice on the stove.
  2. While rice is cooking, fry up beef mince in a frying pan. Season as desired. 
  3. Cook green beans in the microwave, or leave raw if you prefer that texture.


  • Protein: 54.7g  
  • Carbs: 52g
  • Fats: 39.7g
  • Calories: 794kcal

Brandon’s Day on a Plate

  1. Breakfast: oats
  2. Post gym snack: protein shake with milk
  3. Lunch: chicken, broccoli and rice
  4. Snack: 3 x rice cakes with peanut butter
  5. Dinner: beef, rice and beans 

See More From Buff Dudes

For more information including what healthy snacks Brandon recommends, check out more from Buff Dudes here!

Have a question? Contact us
Ally Burnie
Ally Burnie
Health & fitness journalist and presenter based in Melbourne/Naarm with a passion for – you guessed it - health and fitness, cooking, outdoor adventures, hiking, and travel.


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