Sharing three super versatile lunch with lots of veggies that you can also pack for work!
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#dietitian #registereddietitian #rd #mealprep #lunch #lunchideas
Hey guys welcome back to my channel my name is Irene and I’m a registered dietitian and today I’m going to be showing you guys three healthy lunch ideas that are also meal prep friendly so on our menu today we have be and Bop a salmon pasta and some chili
Noodles so first up for the be and Bob I have an assortment of veggies here and I have some protein as well you can really use anything that you want to I just have spinach carrots mushroom kimchi eggs and some impossible meat but you could definitely add like bean sprouts
Or zucchini and squash any other veggies really for protein you can pick lots of different options like chicken pork if you wanted to do beef or tofu shrimp really the combinations are endless and that’s kind of what I love about making these be and M bowls this is definitely
One of my go-tos because it’s just so easy to make and you can customize it to fit kind of your own t typically what I like to do is I like to make each thing kind of separately and then assemble them all together in a Bowl you can
Drizzle some goto Jong on top or whatever other sauce and then mix it all together to eat I have some rice cooking in the instant pot back there and I’m going to go ahead and kind of just like start preparing and cooking each of these individual things so I’m going to
Start off by sautéing the spinach and I just got this giant bag from Costco because I want a decent amount of spinach in my bowls and I know how much spinach wilts And I’m going to season the spinach with some salt pepper and garlic powder then to a Boiling Pot of water I’m going to place my eggs oh no I think one of them [Applause] broke and I’m going to set a timer for 7 minutes so that I can have the perfect
Softboiled eggs next up I’m going to go ahead and juli in the carrots please don’t make fun of me because of my poor knife skills there’s a reason that I’m not the main Chef in this household next we’re going to go ahead and slice up our mushrooms and these I
Am going to sauté the carrots I think I’m just going to leave raw because I plan on microwaving it and I feel like with all the moisture in it it can like kind of steam it a little bit so it’s still somewhat like crunchy but also not
Like raw raw if that makes any sense now to our medium warm pan I’m going to add our sliced mushrooms and basically everything that I cook in the kitchen is seasoned with salt pepper and garlic powder you can definitely mix things up but I’m just not a very
Adventurous cook and I feel like every time I kind of try and venture out of my comfort zone things don’t quite go as planned so I just kind of stick with the basics and that’s Okay and lastly I’m going to go ahead and cook the impossible meat For this I like to season with some Korean barbecue sauce just so it kind of gives it a little bit of a Bogi Taste all right and now it’s time for assembly so first things first for assembly is I always like to put the rice in first I don’t know why but I feel like that’s just like an Asian thing is you start with the rice if you’re plating for like immediate
Consumption I like to kind of just use a bowl like this and put the rice at the bottom if you’re plating for like meal prep for example I typically use containers like this and I’ll just like put the rice to the side I don’t know
Why I do this I feel like it’s just kind of like a separation thing like I want everything to be like separated and I also like to see all the different colors next I like to go in with the meat or protein because this is always
Seasoned the most and so I want the rice to kind of just like get some extra flavor from the protein and then from here I kind of just like play around with the colors because I want it to be very colorful so I think I’m going to
Start with the spinach next next to the meat and then I’m going to do the carrots followed by the mushrooms then the kimchi and for meal prep you can store this separately if you don’t want to like microwave Your Kimchi I don’t really care so I just put
It into my meal preps I know some people don’t like warm kimchi and our Finishing Touch is going to be our softboiled egg I don’t know if I cook this properly but we’ll see I think we have a medium boil which I’ll take oh this one’s much more
Of a softboiled egg well there you have it two kind of slightly different ways of plating it having the alternating colors and like kind of textures having like Julien and saute and things like that really helps with the presentation and I just feel like things that look
Yummy taste yummier for the next item on the menu I just have a couple of very simple ingredients we’re going to be making chili noodles for my choice of protein today I have some tofu which I will just fry up and then really you can make this also however you want to I
Love just like very versatile meals I have just this pack of technically like instant noodles but I’m just going to be using the noodles I also have some other like chili oil and this like vegetarian barbecue sauce that I really like to put into these noodles and I feel like this
Combination just gives it the best like Umami flavor and a little bit of spice cuz I don’t really tolerate spice a whole lot so and then I also have some broccoli but you could totally use any other vegetable that you like bok choy or like green beans I’ve done it with
Like brussels sprouts before just really whatever you have and it’s super simple and comes together in like literally 10ish minutes depending on how fast the protein’s cooking so first off we’re going to just dice our tofu and fry that up on our medium hot pan I’m going to go
Ahead and add the tofu and I want to let it fry up on all sides so this may take a minute and with the tofu I’m going to go ahead and season it again with just some salt pepper and garlic Powder over in our Boiling Pot of water I’m going to go ahead and add our noodles and these will cook for about 3 minutes once the noodles are cooked you’ll want to remove them from the Heat and then add in our broccoli with a little bit of salt and maybe some extra
Water okay and now for the assembly I have my noodles here and I’m just going to add some of this hot chili sauce and also some of this vegetarian barbecue sauce this vegetarian barbecue sauce is a little bit different from like the regular American one this one
Is like a Chinese barbecue sauce it’s not what you think it is but it has some great like Umami flavor it’s very Savory not so much like sweet like how American barbecue sauce is and then I’ll just mix everything together and you can kind of add sauces
And things to taste you can even add some soy sauce to this if your noodles are like starting to stick you can add a little bit more oil if the oil from like the chili oil and the barbecue sauce aren’t enough but this looks like it’s
Pretty well mix to me so I’m going to go ahead and add the broccoli that we cooked along with the Tofu and there you have your delicious bowl of chili noodles all right so full disclosure this next meal is actually from home chef and no it is not sponsored in fact I actually kind of don’t like them but we just had leftovers from last week after we did
Some traveling we typically like to do meal delivery services after we get back from a trip because we don’t have to worry about grocery shopping and things like that but the reason that I actually don’t like them is because you don’t want you cancel your account and I think
That that’s stupid I’ve tried a bunch of them and they all let me cancel my account because really I’m there just for the promotional deal that my credit card gives me and also just to try them out and see kind of which one I like because I feel like there’s so many
Different options my Daily Harvest did not like that one either did not like factor I do like the meal kits a little bit better because I feel like they taste better I don’t know home Chef not my favorite but anyways we are still going to make this meal because I don’t
Want to waste this food we are going to make a couple more changes though add some more veggies in so I did buy some mushrooms some squash and some spinach that I will be adding to this salmon pasta it did come with some zucchi but I
Was like I feel like I could use some more veggie first thing that we’re going to do is actually cook the salmon I’m really just following along this recipe because I have no idea what to do with these ingredients that is one thing that I really like about these meery Services
Though is that I feel like I get to kind of explore a little bit more in terms of like my taste and Palette because I would never buy like some of these like spices or like sauces on my own because I’m what am I going to do with like a
Giant jar or that like no I’m not going to do that so I do like these meal kits for that reason so for the salmon I just need to Pat those dry and we’re going to cook them on the stove so in the pan I’m just going to
Pour in some olive oil and then we’re going to cook the Salmon while the Salmon’s cooking I’m going to go ahead and get started on chopping the Veggies moving on to the veggies I’m going to move to a bigger pan because I have a lot of things I need to fit in here to the zucchini I’m adding some garlic salt I just spilled it Everywhere and now that the veggies are cooking up very nicely I’m going to go ahead and add this cream sauce I feel like you could do something similar without like this meal kit where you just use like some heavy cream some milk butter and maybe like garlic or
Something and this I guess tomato pesto also goes in here as well to give it like the red color I’ve actually never had tomato pesta before but I assume you kind of just do the same thing with sundried tomatoes instead of like basil and you like add oil and stuff to it
We’re also going to add some parm as well as some garlic salt and once the pasta sauce is simmering we’re going to go ahead and add our cooked pasta so this pasta came already precooked if you’re making this at home make sure you cook your [Applause]
Pasta and I’m also going to take this opportunity to add some extra veggies so some more spinach I didn’t want to add it earlier because it wilts so fast so adding it now all right and this looks done and ready to plate with our salmon so earlier I forgot to add this blackening
Seasoning so I did that afterwards but now it’s kind of cooled and we’re just going to flake the Salmon [Applause] all right and there you have it all right so I think I’m like out of sunlight it’s the sun is like setting here is the last lunch this is super easy to make also very rest how swap out different sauces pastas vegetables I feel like with pasta they’re aren’t as
Many ways to get creative but you still can like you can add eggplant or like broccoli and things like that so still several ways to change things up and if I were meal prepping this I would just like put this all in a container and
Then take it with me to work but anyways I hope that you enjoyed this video and found it helpful if you did please be sure to give it a like And subscribe and I’ll see you next time Bye Oh