PRO PREP: 1 Week of Meal Prep in 1 Hour with Evan Centopani

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Failing to prepare is preparing to fail. As the adage dictates,
you need to be on point with your nutrition if you're going to make
gains in this game. The majority of us don't have the luxury to cook every
meal one at a time. We need to cook in bulk, portion everything out, and
take it on the go. That is how you prep like a pro. Evan Centopani has
some pointers for you.
#EvanCentopani #bodybuilding #nutrition

[@KookinHaole]

Calories : 4700 Protein : 420g Carbohydrates : 430g ( 40g fiber ) Fats : 165g Meal 1 : 7 whole eggs 3 slices of bread Meal 2 : 9 oz chicken breast 2 cups white rice 1 tbsp olive oil 1 cup veggies Meal 3 : 9 oz chicken breast 4 rice cakes 2 tbsp peanut butter 1 cup veggies Meal 4 : 9 oz chicken breast 1 cup veggies 1 apple 1/3 cup almonds Meal 5 : 2 scoops Animal Meal mixed with water Meal 6 : 9 oz cod fish rice salad oil vinegar Total cook time: 1 hour Grocery : 18 lbs chicken breast 5 dozen eggs 2 bread loafs 1 jar peanut butter 1 lbs almond 5 lbs cod 8 lbs veggies 2 heads iceberg lettuce 7 apples 3 sleeves rice cakes

[@artifact1711]

4700 calorie maintenance is fucking wild

[@xplicit4066]

Don’t forget 2-24 packs of charmin toilet paper

[@KookinHaole]

@@artifact1711 IKR? absolute unit!

[@michaelsawyer5487]

L

[@fvkthsstm8524]

As a former cook I can tell this guy wouldn’t last an 8 hour shift in the line

[@kenny2610]

Three things I have learned that are super helpful for me are one: clean as you go. Don't give yourself a pile of dishes to do at the end. Two: stay focused on the prep. Don't do other things while you are prepping that are distracting. If you find yourself idle find something else you can start, finish, or clean. It will keep your mind clear and on top of what you are doing. Three: enjoy it! Put on some music and jam, listen to a podcast, maybe a movie in the background or something (unless it tends to distract you). Just remember building a habit is always going to be difficult but once it is built it is just like brushing your teeth!

[@2112jp]

5k calories per day, basically you’ll have to be a body builder to start with this diet

[@Chris_T_3rd_Ward_504]

​@@2112jp It depends on the specifics of the diet, like varying macronutrient levels, but 5,000 calorie diets are not exclusive to bodybuilders: powerlifters, strongman competitors, competitive swimmers, triathletes, etc consume calories in that range. I’d say bodybuilders use those calories most efficiently, though, because they’re actually going towards building mass and sculpting a physique, as opposed to simply being burned or stored as fat. Powerlifters and strongmen have the 2nd most efficient usage.

[@Amanda.c91]

For sure man👊🏼it is honestly therapeutic for me. Doing my routine in the kitchen, podcast on my speaker, cats watching my every move lol and thinking of the lean sexy gains to come👊🏼🔥

[@dontbabilly9956]

Thanks Evan, always enjoy your cooking tips. Help keeping me on tracked. 67 years old and still working out 6 days a week...

[@DBSamo]

You’re 67 and working out that much? That’s insanely impressive

[@user-jt4oy1tf3i]

Depends on what you do for training

[@aleksc5931]

poor man... life is not just waste in work!!!

[@PlatinumZeke]

Respect

[@fearrp6777]

Hell yea. That’s not easy to do but you’re doing it. Inspirational

[@alexandrudumitru2435]

I could watch Evan in the kitchen talking about meal prep and nutrition all day long

[@iAmJeffReYY]

Evan's laugh always cracks me up. Love these videos. He has a knack for conveying information clearly and concisely

[@steroidsR4losers]

Did he "FORGET" to talk about STEROIDS again? Stay natural buddy!

[@fitwithvic5300]

He said to give him a beso 💋 lol

[@6663000]

I don't even work out but I've been watching Evan's food/meal prep videos for years. Always enjoyable to watch.

[@ProcSteady]

Weirdo

[@nourelhoudaboudib5401]

@@ProcSteady maybe he get inspired by them and cook some of it or maybe he cook for his family just because he is not an gym person doesn't mean he should't watch the videos maybe he is sick or sm all but not a weirdo

[@mauriceaguiler1184]

"...just shut up and and eat it." I LOVE IT! Evan's straight to the point. Thank you, Brother. God bless you!

[@Shinobi3354]

These are the only real bodybuilding videos I watch. Because diet matters the most out of everything and learning how to cook (unhealthy or healthy) is a skill that so many lack nowadays. For every fitness enthusiast/bber I see eating those pre-made meals they could save probably 65% if they'd just learn to meal prep. Obviously, Evan does a more high end meal prep. He's earned that through having a successful career a bodybuilder and being smart with his money. Evan is a great example of someone that everyone in BB should look up to. He's serious about his longevity, his job and seems to live a complete life outside of the sport.. He and John (RIP) are two of my favorite guys that I've followed throughout my fitness/bb journey.

[@Corollsroyce]

My favourite bodybuilder to learn from. Always appreciate your content Evan. I know it was a long time ago now, but I hope you are recovered from your old knee injury.

[@jutenmehra5347]

This is the ticket, real deal Evan’s skill on meal prep! I’ve been waiting for this series. Many thanks for posting and please do keep posting videos more often, love it and practical to follow, and educational!

[@Mr-American556]

This dude actually has a really good channel. He takes the time to inform and teach us about the fitness industry most are not doing this love this channel

[@Gary-pc2uv]

Hands down the best video I’ve watched on meal prep. Simple, informative, no Bs . Brilliant!!

[@johnlewis4498]

God damn!!! He's back. Right on. So glad to see from Evan anytime especially when it's cooking related!!! Thank you!

[@DeTomsco]

Love Evan’s food videos so much! Great to see he’s back at it again 💪🏻 Keep ‘em coming boss!

[@Antonomie]

What do bodybuilders have against seasoning their food? It doesn’t have to be plain chicken and chicken plain rice. Food doesn’t have to taste boring forever to be healthy

[@HWPO-Naz]

I can’t agree more with you

[@EvanCentopaniOfficial]

I don't have anything at all against it. I actually prefer it plain.

[@anibaljesusdelgadillo2091]

Yo, facts!

[@HandbagDiva]

I was wondering this myself. Some Montreal chicken spice & lemon would change that up so much

[@josephsofaer841]

If they enjoy it, it’s a healthier option. Most seasoning mixes have excess salt that leads to bloating, and chemicals like MSG.

[@Vastsa-ww5ig]

evan has down over a thousand videos with animal about food and food prep. over 24 hours of videos.the master has always something new to add.amazing

[@Hesoyam6669]

Coming home from 11hr shift eating my meal and watching Dr.Evan thank you for knowledge..makes my day

[@christiansmith1568]

Literally doing the same thing!

[@GGAky]

Is he a dr?

[@youtubeyoutubeyoutube9961]

@@GGAky He's not, but he is a nutritionist.

[@EvanCentopaniOfficial]

@@GGAky No. But I stayed at a holiday inn express a couple times

[@Hesoyam6669]

@@GGAky for me he is all things i know i learned from him..

[@joekae1841]

I really like combining two things to save time. Meal prep plus watching series or movies on my ipad works great for me. Enjoyment plus duty, great time saver.

[@janyt418]

Thank you! I just found your channel. Today is my first time meal prepping. I’ve always gotten away from doing so and years later I’m seeing the truth of the matter. When I’m hungry, I’m hungry and that leads to bad food choices or starving which is even worse.

[@ApostolosKatsioulas]

Evan mentioned frozen vegetables and I couldn't agree more, sometimes frozen vegetables tend to be better quality than fresh ones. For instance, I buy frozen spinach and artichokes. Usually, I try to switch vegetables based on the season, for instance in the summer I tend to go for more iceberg or lettuce compared to cruciferous which I consume autumn,winter and in the spring. To quote Evan if food is an afterthought, your life's an afterthought.

[@damonmartinez382]

Everyone I buy fresh they seem to go bad so fast

[@ryanamari2233]

Frozen vegetables are frozen at their peak freshness ..,basically right away,,,so they are basically fresher than fresh at times

[@ApostolosKatsioulas]

@pinco pallo I don't say frozen is better yet if I wish to have broccoli in the summer I'd rather have it frozen, I prefer switching to each season's fresh vegetables.

[@steroidsR4losers]

Did he "FORGET" to talk about STEROIDS again? Stay natural buddy!

[@caglayandursunoglu6731]

Evan's meal prep vids are iconic I learn stuff every single time and over the years I watched the old ones time and time again...

[@ronanhughes9498]

The scissors slide on the frozen veg bags is so satisfying

[@MrCoreyCoreyCorey]

Great video, I agree, we all have time! I found a way that gets me into veggies. I use "fresh" like you say, how fresh? I don't have a wok but I have a large fry pan, I do 500g mushroom chopped, 2 or 3 medium zuchinni, baby carrots, a large onion, any combo of beans/bok choy/aspargus/snow peas - basically whatever stir fry veggies you like. Bell peppers (I don't like them)...over med heat I dry fry the carrots for 8-9 minutes, remove, dry fry the rest without the mushrooms for 5 mins, remove, dry fry the mushrooms until they shrink and are releasing water, then throw back all the veggies together, and the secret is a Chinese style sauce. I use 2 cups of salt free chicken stock, 2 rounded tablespoons corn starch, 1 tsp salt, lots of pepper/garlic/ginger/onion powder, any seasoning you like. Start with your starch in a bowl and just cover with stock. Whisk until smooth, add the remaining stock, and this gets poured into the veggies over low heat. In 3-5 minutes the stock thickens and looks just like restaurant veggies. Top with some toasted sesame seeds and I've found a way to love veggies. I have 200g of this along with 150g of various meat for breakfast and lunch.

[@BlueCollarBastard1987]

Great content. I learned a few ideas that I will definitely be incorporating into my meal prep plans. Keep striving for greatness!!

[@alijohnny]

great stuff. Evan is excellent in the kitchen, keeps it simple and logical

[@No-handleneeded1]

I’m glad I found you channel years ago. Thank you for everything you do for us.

[@techramancer]

Glad to see more videos from Evan. Definitely something that's been missing from KZbin. I do miss the stuff on his KZbin channel but this is good too!

[@ibrahimr.6415]

Evan's cooking videos are legendary...Thanks to Team Animal 💪🏼

[@RickyCue]

I'm vegan and still really enjoy watching Evan prep videos. Such a simple and easy to understand approach towards nutrition and food prepping.

[@joshuaharris4837]

I can really appreciate the effort you put into this video. I this wasn’t no rush through 5 minute video. Some of us starting to really take body building serious can see the care you put into for the building community ! Great video .thanks !

[@Stevage76]

I Really Enjoy Evan's Videos! He's so informative and thorough, and is very charasmatic. I will keep supporting Animal as long as you have Evan on your team!

[@larsleonard57]

Butterflying the chicken before grilling is such a great tip it cooks so much better thanks!!

[@3272egddd]

I just found your channel ! You are amazing ! You walked me through this process so clearly and calmly It made sense and looked fun 😂❤ thanks !

[@raul21md]

Thanks so much for this Evan. This is very helpful for the busy professional always on the run! Cheers

[@Marcus_PG]

wonder if Evan still grows his veg in his garden like he did a few years back. Remember too his morning protein pancakes which I made were absolutely yummy.

[@geneomac1]

I still make the protein pancakes still to this day.

[@TheWoWBane]

Never had a good "protein pancake"... just eat regular pancakes with eggs on the side....

[@patrickpedersen6141]

@@TheWoWBane you might aswell just eat eggs with sugar on em at that point lmao

[@JPIQQG]

@@patrickpedersen6141 who forces you to add sugar in your pancakes?

[@armyboyjay]

@@TheWoWBane try Kodiak Cakes Buttermilk Mix with Salted Butter coating the pan before you pour mix. I think you won’t be disappointed if you haven’t tried that yet.

[@Bluesteeii]

thank you, Evan! This is really helpful, I noticed you use hot water from the tap and wanted to provide a word of caution for viewers since hot water typically gets processed from tanks/boilers which have metallic parts that erode into the water so it may be better to start with cold tap water (even though it may take a little longer to cook). Thanks again for the video and I wish everyone here success!

[@leetupper5881]

Exactly !! I thought the same thing !! Maybe he's never seen the water that comes out of a tank when it's drained. Idk, but I like all his videos anyway. Just hope he sees your comment.

[@new_filler]

I’ve been getting hot water from the tap and somehow I’m still fucking alive

[@fastingfeastingbeasting]

Life is good again ! We missed Evan n his rice cooker ❤️❤️ welcome back !! On On !!

[@yearofthegarden]

Oh man, I am loving this prospective. I've been trialing how much land it takes to grow enough grain, to feed chickens to get eggs, as well as testing supplementary methods towards reducing grain requirements by feeding them worms and rotating pasture in order to get more nutritional eggs. And that's just to get eggs, let alone all of the cornish cross chickens it takes to get this bulked. I found it takes about 10ft x 2ft of grain production land to feed 10 chickens to get about 7-8 eggs a day. I'm 150lb 6'2" tall and have been this weight for over 16 years, but my diet has been on the low calorie side from a era when I budgeted to grow my business, now I am ready to focus on bulking up and have more energy stored within me, I'm tired of having an "efficient" calorie diet. This diet is pretty much what I eat already but I stick to no grains, more nuts and pork and oyster mushrooms (8gram protein per pound) instead of chicken, and at probably 1/16th the amount you eat. I do grow 100% of my own vegetables which are often a large cost factor. My suggestion is look into Microgreens, you can grow them very easily, no daily maintenance on an NFT hydroponic setup, takes me one hour a week to produce 8lb of microgreens, and each 2ounce package I sell is equivalent to 2.5# of broccoli/cabbage in nutrition.

[@frontstreeteats1043]

1st time here, Thanks Evan ! My Son is a Sgt in the United States Army 🇺🇸 but he's also married with 7 kids so large family 😊. So this will truly help him and his Soldiers with a Meal Prep Method that's so time ⏲️ efficient ! Thanks again and Blessings to you and your Family.

[@pultivitamin92]

Finally another „cooking with evan“ video i‘ve enjoyed a lot. In my opinion, he is one of the most mind weaponed bodybuilder in the game. Much love from austria.

[@skaikey]

Saw Evan, clicked like then enjoyed the video. Thanks for the update.

[@stoneinthefield1]

Love this break down. It shows the cost,dedication and how. Unfortunately your one week food and budget would feed my family of 5 for nearly a month. But now I know what it truly takes. Thanks!

[@jelen00711]

ye but i guess you dont have to eat as much food as he does no? :)

[@stoneinthefield1]

@@jelen00711 I could never eat that much. Lol

[@RonBaezclassic]

Always appreciate these videos and information Evan!

[@FernandoHernandez-nj1kv]

so quick and easy man thanks i've always had a hard time meal prepping either everyday or by the meal

[@Dr_Dude]

YES! the chef is back. Very happy to see Evan's coming back more often. edit: just half way through the video and I already have information overflow (the grams/ounces...etc)... very dense video! I love it.

[@nocode881]

Perfect video. Perfect overview/explanation. Thank you for this. I’ll definitely be following this program and following this channel now that I’ve stumbled upon it.

[@anthonyl4229]

This dude is so down to earth, I love it. Conveys great information, easy!

[@musclevilleking897]

Ev never let's me down! Love these videos dropping gems 💎 💎 always!

[@lianarose1705]

Love listening! And yea last week, I prepared my meals for a week and it was much easier to stay on top with all the protein and nutrition instead of grabbing other choices. It’s great to know that my food is there for when I needed.

[@jennchannels7515]

Thabk you for posting this! No more excuses! So motivated to start!!

[@paramasr2591]

This is actually the best video i saw mate! Thanx a lot. Nicer way of organizing and getting things done!

[@tomasvalve930]

Love this and Evan. Easy and very actionable.👌

[@chinmaypadole59]

This is why he's a professional.

[@cristianrogozan3060]

Been a fan of Animal for about 10 years now, i always liked Evan and Frank for their professionalism. Very dedicated guys. Raw! Thanks Animal!

[@RadTac]

What i’ve been looking for. Clear, concise, and got the point across. I’ll be eating less and seasoning more, but i don’t know how anyone can go wrong following this to a T.

[@clintdarden654]

Man, you really don't know how much I appreciate these videos! I wish you could make a version of this weekly! Maybe what you changed this week and why you changed it or maybe you got to the market and your normal X was out of stock so you had to go with Y, etc... I'm a huge fan of beef but living on a tiny island it is hard to find consistency. I cook a different kind of beef every day for me and my family, as well as at least 2 other meat sources. I'm always interested in what others do. And...I've learned that making fish in a Sous Vide changes everything! They can be PERFECT with no real work, never EVER dry. Fish is also great as long as you take it out and weight it into portions because it won't stay in tact when cooked sous vide (mostly). THANK YOU AGAIN!

[@R_H89]

You the man Evan... Hopefully see you on stage next year. Keep the vids coming :)

[@jayc7008]

Evan. You’re my favorite bodybuilder to learn from. I’m not a big eater, so eating is hard for me. I tend to eat smaller portions throughout the day for results.

[@toadmctoady1547]

I'm not a weightlifter but love the vids as your a good cook and know all the benefits of different things. Really informative. Thanks

[@jamesthepitbull5772]

It is amazing how he believes in the simple ways of cooking meals. Great job.

[@jirihutecka9020]

It's not about if he believes. It's just basically the only sustainable way for most people.. Most people can't eat 6 different meals a day for 20 years.. So everybody will end up cooking a lot of meat, rice/potatoes. Make portions and it's done..

[@youssefbenboualam6271]

I want to be like Evan, that's my inspiration in life. So put together and knowledgeable !!

[@olavoferrari6599]

Awesome video man love the practical advice you're giving - I feel this might inspire people in a good direction. Good job!

[@willmorrison7436]

Definitely learned acouple things I am gonna be incorporating in to my meals ! Keep bringing that content !

[@arthurmonteiro7291]

Really good stuff, you guys should bring more content such as this one and for sure Evan was brillnat too!

[@FamUpPerfect10ENT]

This is almost perfect for me. Simple and practical. Great video post.

[@pedrobaptista7766]

Centopani new vid...count me in , im not a bodybuilder but I lost good weight with this guy advices, now I watch all his vids...thanks from Portugal friend...

[@jackielong1663]

Super tips,you really have saved precious time! Thanks for sharing 🙏.

[@deniserolov338]

Thanks so much for the help!! I now have a better idea of how I can remain efficient with my mel prepping for the week :)

[@charleschristian5628]

I love the cooking with Evan videos thanks Animal

[@keating1trevor]

I appreciate this video. I stopped prepping for awhile since I am not single anymore but even so, this has inspired me to get back on track. Thank you.

[@tata2692]

Love to watch when he is in the kitchen, cooking and talking about all that process. Good job buddy👍🏻🥂

[@christiansmith1568]

I really like Evan he seems like an awesome dude! Thanks for the videos!

[@stanmroz2787]

Been watching Evan for a few years he articulates thing very well and is relatebal New Haven shout out

[@tremendobeats73]

Great start up!! Keeping it simple and straight forward. I love it

[@garybarnes2017]

Never seen these food prep videos before.Very well presented by a respected top pro.Inspirational stuff.

[@applesauceisgood32]

Always do my chicken in the instant pot with some marinade, so many choices (I love teriyaki) and it always comes out moist and delicious; also helps I can do close to 3-4 pounds at once.

[@tomasexteriors]

Oh man glad you back I truly missed you big man and your meals 🙌❤👊 always positive and informative 👊

[@nuffsaid8082]

I can literally watch this all day and it's like a Netflix and chill night for me

[@pstansfield2152]

KZbin is by far my biggest distraction but aint nothing stopping me watching this vid! The man the myth the legend Evan my favourite BB personality

[@erii3724]

Hey guys thanks Evan for this video! I’m going to do it tomorrow! I really appreciate you doing this.. as a student with work and other things that life throws at one it’s hard to spend time making food but now I got the key thanks again man!!

[@ssstanciu]

Hi! Can you leave a shopping list for this please?

[@mikem4481]

this dude threw the chicken on the grill w no seasoning lol. for yall that don't like suffering, i suggest throwing it in a huge bowl and seasoning w lemon juice, garlic, paprika, salt, pepper, and maybe some oregano or thyme. You can also switch this up weekly. Maybe some onion powder, maybe some rosemary, maybe bbq sauce one week. do not cook plain chicken lol.

[@christianblack9745]

Amazing content as always Evan 💪 most people slack in the nutrition aspect but it’s the most important

[@mikebara7038]

These are my favorite videos! Thanks Evan!

[@markamark123]

After watching this I really need to clean out all the shit from my fridge and keep it healthy & simple

[@aarongalster1814]

These are so well done and articulated. Very easy to follow and looks great. Surprised no seasoning on the grilled chicken

[@robertflores6597]

Always love to watch Evan cook!

[@nicholasm7922]

Thank you for this video. It is quite insightful to get an idea of the structure and time for meal prep.

[@LebronjamesnbakDjsims]

Cant Wait Let's Do This 💯💪🔥🖤🐭

[@CkMori88]

Amazing tutorial! I’m not a bodybuilder just regularly work out, but this gave me great ideas to meal prep. Just wondering u don’t season your chicken?

[@veronicasarabia3821]

This is true! I also prepared my meals in about 1 hour. I eat the same every week and I don’t get tired. I prepared salmon with rice and vegetables for dinner. A salad for lunch or chicken with rice and vegetables. I even have to prepare my breakfast the previous night because I work from 5am to 4pm 4 days a week. So I cook eggs with spinach for breakfast. Thanks for more ideas .

[@hooka6263]

Thank you for sharing , I already preped but the method of keeping all in one container was hella helpful

[@K.Stroh_]

Evan, love love your videos. I love that you focus on quality food. Keep up the good work. PS get rid of that Pam. I use avocado oil spray PSS PRO TIP = rinse your rice a few times and drain before you cook. It gets rid of half the starch so the grains stay separate and it’s not so gummy

[@johnmartensen4278]

also gotta measure it right not heaping cups lol

[@CFH298]

Was fully expecting a Vertical Diet spin-off with tons of red meat but this was a nice change! Thanks Evan.

[@ryanorlewicz6310]

Not sure why you would think that would be the case. Evan has NEVER ate that way...

[@onurekici7302]

Thank goodness for Evan and Fouad. They make it look so easy and simple.

[@eddieedwards3811]

This is so helpful I always love your videos. Thanks Evan

[@chosenjacob4604]

Great video, as always. Shame that the only place to see Evan now is on Animals channel.

[@alexanderwaight699]

I don’t lift but I love learning the behind the scenes when it comes to their diet. Health = wealth.

[@BUCKEYE614]

I Pretty much eat for size not for taste 😎

[@choebalkop]

@@BUCKEYE614 no one asked lol xp OR you Just flexing on alle comments

[@BUCKEYE614]

@@choebalkop by the looks of your default picture you need to eat for size to 🤡

[@rapsheets4993]

Bodybuilding is extremely unhealthy.

[@steroidsR4losers]

Did he "FORGET" to talk about STEROIDS again? Stay natural buddy!

[@brianmcg321]

This is so awesome. Its so simple but everything looks so good too.

[@taylorleblanc5444]

Appreciate the tips! Going to start using some of them for sure

[@Kevin-21]

Waiting for that food competition with Fouad