This is the second episode in a series on how to make 15 healthy meals in 1 hour. Nutritionally balanced meals made with clean ingredients. The healthy meals in the first episode are dairy and gluten-free, this second episode does include dairy.
LINKS
– Sign up to get the grocery list and printable recipe: https://green-healthy-cooking.ck.page/9ee694ab60
– 6-Week Clean Eating Program: https://green-healthy-cooking.thrivecart.com/6-week-clean-eating-program/
– Blog post with substitution ideas and storage info: https://greenhealthycooking.com/15-healthy-meals-episode-2/
– Products used by Green Healthy Cooking: https://www.amazon.com/shop/greenhealthycooking
(Silicone cups under “Cookware & Utensils”)
Today I’m going to show you again how to make 15 healthy meals in a little bit over an hour this is the second episode of a series for the first one you can click here the reason I am making these is because meal prep and meal planning
Is a gazillion times more effective than willpower alone when it comes to sticking to a healthy diet this is something that I teach and preach in my sixe clean eating program but more about that later first let me show you what we’re making today five portions of herb egg muffins for
Breakfast four portions of gourmet yellow rice with chicken and Herb yogurt sauce for either lunch or dinner veggie lentil salad preferably for lunch but can also be eaten for dinner and baked salmon asparagus and potatoes same either lunch or dinner now before we get started I should probably
Mention it took me about an hour and 15 minutes of actual true cooking time this does not include washing your veggies or weighing or measuring your ingredients I’m essentially getting started with a timer what everything looks like in this Photograph Oh and before I forget if you
Want me to send you the grocery list and printable recipe car via email then check out the link in the description so you can sign up and I can send it directly into your inbox now let’s get started to get started we’re going to want to preheat the oven to 400° fah and
Then we’re going to add 1 and 1/2 lb of baby potatoes to an oven proof dish season them with sea salt pepper and then drizzle with a little olive oil use your hands to work in the seasoning and oil and set the potatoes aside get a large bunch of
Parsley fold the leafy part over and chop finely until you get to the part that is mostly stems because those we are going to discard then chop the leafy part a little more to make sure there are no huge chunks left and at this point separate half a cup 1/4
Cup and 1 tbspoon of chopped parsley leaving the rest on The Chopping board add the tablespoon to a small bowl which is where we’ll be preparing the yogurt sauce add the half cup to a large bowl which is where we’ll be preparing the lentil salad and set the quter cup
Simply apart and get back to the chopping board to chop up a small bunch of Dill remove a large sprick and set it aside for the salmon later and cut off the thick stems and then finally chop the dill separate one tablespoon to add to the yogurt sauce
Container and leave the rest on the board now get about eight mint leaves without stems and chop those finely as well and use half of the Cho mint for the yogurt sauce and half for the lentil salad leaving none on The Chopping board and lastly get a small bunch of Basil
Remove the thick stems and finally chop the leaves and leave all of it on the board Now set the chopping board aside and get your blender and crack 10 eggs into it then add half teaspoon sea salt to them and blend on low don’t crank up the speed too much because that will
Incorporate a lot of air once the eggs are Blended add all the herbs from The Chopping board and just Blitz your blender once or twice to mix the herbs in but not blend them line a muffin tray with silicone cups it’s the only way for
The egg muffins not to stick I will link to all of the products used in this video in the description below do yourself a favor and get those silicone cups or otherwise you will be cursing later then pour the egg herb mix into 10 silicone cups and then top each of them
With a little shredded cheese this is two EG cups per day for breakfast by now your oven is probably finished preheating and it’s time to add the it cups and the potatoes Now set a timer for 18 minutes and before we continue let me interrupt here real
Quick to tell you about my 6E Clean eaing Program it is a complete and thorough online omniore meal plan that specializes in clean eating cooking skills and meal prepping and what you’re learning here today in this video is something that we apply in the 6 weeks being organized thinking ahead and
Preparing so we can be successful in the long run for more information check out the link in the description and now let’s get back to cooking adjust your T-shirt so nobody can see you’re wearing pajama pants and then get a pound of asparagus and cut off the dry
Ends add the asparagus to a large baking tray and then get back to the chopping board to chop up four cloves of garlic now separate 1 tspoon of finely chopped garlic and add that to your yogurt sauce container then add three salmon filets on some parchment paper onto the same
Baking sheet you put the asparagus on add a little chopped garlic to each piece of salmon leaving the rest of the garlic on The Chopping board season the fish in asparagus with sea salt and pepper and then drizzle olive oil over everything and work the seasoning and
Oil into each piece of fish and asparagus with your hands then Place slices of lemon on top of everything and set it aside get back to the chopping board and move the rest of the garlic to the side to First peel then half then slice and then finally chop a large yellow
Onion then get half a small red onion and peel and chop that one as Well add the chopped Red Onion to the lentil salad bowl by now your timer probably went off and it’s time to take the eight cups out and put the salmon and asparagus in set another timer for 12 minutes and put the egg cups aside where they don’t disturb
You they will be big and poofy right out of the oven but become smaller once they cool down it’s normal okay now we have to work pretty quickly because we only have 12 minutes until the next time it goes off get a small baking sheet and add four small chicken breasts to it
About 8 oz each sorry totally out of focus here because I had to work so fast season the chicken with sea salt pepper oregano and paprika drizzle a little avocado oil over them and work the oil and seasoning in with your hands then set the chicken aside make some space on
Your chopping board by just moving the onion to the side and roughly chop your snipped green beans pull out your instant pot and add 1 cup of basmati rice half a teaspoon salt 1 teaspoon turmeric one cup of water then mix it all and then add the chopped green beans
On top without mixing in put on the lid and seal it and set the pot to 3 minutes on high pressure and let pressure release Naturally by now your timer probably went off and it’s time to remove the salmon and potatoes and put the chicken into the oven this time set
A timer for 15 minutes and check your potatoes to see if they’re fork tender if they are then set them aside if they’re not then place them back in the oven for another 15 minutes preheat a large pan over medium heat and once hot add a drizzle of avocado oil and then
Add the chopped yellow onion and leftover chopped garlic and Fry until lightly brown stir every once in a while but in between stirring we have enough time to deced and chop a red and a yellow bell pepper and about four to six stocks of celery
Simply chop a bit stir a bit chop a bit more stir a bit more until the onion Browns and the veggies are chopped then add a teaspoon of cumin to your onions a teaspoon of chili paste I’m using the Peruvian a Mario here Linked In the description and stir a few more
Seconds then turn off the heat and add half a cup peanuts and half a cup raisins give it all a last stir and set it as as side add the top veggies to the lentil salad bowl add two cans of rinsed and drained Brown lentils crumble a chunk of feta cheese
Into the bowl and then set it aside add 1 tbsp of dejon mustard 1 tbsp of Honey the juice of half a lemon as well as a/4 cup olive oil to a sealable jar and shake it until well combined then pour the dressing over the lentil salad and mix
Well by now your timer probably went off again and it’s time to take the chicken out of the oven and set it aside all there’s left to make now is the yogurt sauce by adding the juice of half a lemon and a cup of Greek yogurt to the herbs and
Garlic season with sea salt and mix well and lastly add the stir-fried onion peanut raisin mix to the rice in the instant pot give it a good stir add the 1/4 cup chopped parsley we set aside at the beginning and stir in as well and get started with adding everything to storage
Containers divide the rice amongst four meur containers and top each with one chicken breast these chicken and rice meals are served with the yogurt herb sauce but keep that one separate because it shouldn’t be heated and it can’t be frozen in case you want to freeze one or several of
These next divide the potatoes asparagus and salmon among three meal per containers this meal can also be reheated or frozen if desired also don’t forget to add that Dill that we separated when we were chopping the dill it was men for the salmon and I completely forgot the lentil salad is
Divided among four containers this meal cannot be frozen so should be eaten within the first 4 days of Making and last thing we need to store are the egg cups these can be frozen if you like I recommend freezing them on a baking sheet and once they’re frozen putting them in a freezer bag that way they don’t stick to each other two are meant for one meal for breakfast and
There we have it 15 healthy meals breakfast lunch dinner all together this whole meal plan is about 1,200 calories per day around 120 g of carbohydrates 85 g of protein and 50 g of fat per day this leaves plenty of room for snacks or like a coffee with your milk I do
Recommend eating mostly fruit as snack or dessert the carbohydrates are fairly low in this meal plan to account for for the fruit that you can eat throughout the day and then up your carbohydrate intake now as I said the whole cooking process takes about an hour 15 minutes without including the veggie washing
Time and also excluding this the evil of meal prep which is tons and tons of dishes but remember you have to do them only once and the rest of the week you will only have a bowl that you have to clean or put in dishwasher because you made no mess throughout the
Week it’s well worth it if you enjoyed this video and the idea of meal prepping then don’t forget to check out my six week clean eating program so you can start off the new year on the right foot Link in the description and I’ll see you with my next video bye