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Hey guys welcome back to my channel and today we’re doing meal prepping if you don’t know what meal prepping is it is a great way to make eating healthier so much easier we basically take one chunk of time prep a ton of healthy food all
At once pack it up and stick it in the fridge so it’s ready to go I just love this because it makes it easier throughout the week to stay on track with my healthy eating and not feel like I am constantly cooking all day and night if you’re anything like I used to
Be the thought of meal prepping just sounds like a ton of work all of those perfectly portioned prepackaged little containers stacked up in the fridge it’s just too much I’ve created my own style of meal prepping and I really crack the Cod to make it super easy for you to
Have healthy meals to save you time and money all week long if you watched my grocery haul from last week you know how easy it is to eat healthy on a budget and I’m actually going to use a bunch of those groceries in today’s videos to make some delicious unique meal prep
Recipes this is not like the boring chicken and rice and the stuff you see in traditional meal Preps we’re going to make good food together so if you haven’t watched those videos yet make sure you go check it out right after this all right so if you are trying to
Eat healthier or lose weight and you don’t want to waste time prepping boring food I made this video for you so sweat the thumbs up that just means give it a little click and if you’re new to my channel I’m so happy you’re here make sure you hit that subscribe button and
I’ve been told when I say the word subscribe that little button lights up and glows so let me know if that happened but I have new videos every week sharing my health and fitness journey to help you with yours plus I do weekly giveaways for my subscribers so
Say hi in the comments down below so we can all come and welcome you and really fast before we get into it I’m starting a 6 week Fitness Challenge on April 8th so if you’re looking for a fun way to connect with other women and lose weight
To reach your goals before summer I really want you to do this with me I’m going to be sharing some delicious spring inspired recipes we’re going to have an incredible nutrition plan and daily workouts that take 30 minutes or less you can do at home home and we’re
Doing this together so I’m going to drop the link down below check that out you’ll get all the details to join and again we’re going to start on the eth one thing I really wish I knew before starting my own 45lb weight loss Journey was just how easy and affordable meal
Prepping could actually be I would watch these videos and get so overwhelmed by them bringing out like loads of food spending hours chopping and cooking putting in containers it felt like it was impossible and completely unrealistic so I figured out a way to make meal prepping work for me and I
Created a really great system that you guys can follow too so today I’m going to show you three delicious recipes I have a taco bowl this really yummy stir fry bowl and then a Greek chopped salad these are great for lunches or dinners and we’re going to get into them in just
A second but I want to share like the number one like first and most important part of my meal prepping system and that is to start with the number one food that is the hardest for you to eat healthy for so for me that was always lunch I was working full-time in an
Office I’d go out cuz I wanted to be social or I just didn’t take the time to actually make lunches before I left and I ended up wasting hundreds of dollars a month not to mention all of the excess of calories and sodium and just junk
Food I was eating grabbing fast food so when I started meal prepping I started with lunches because I knew that’s the one that needed to change the most in my diet to help give me more energy and just help me in my weight loss goals too
When I actually like stopped to look at how much money I was wasting every single week eating out it was absolutely crazy and the recipes I’m going to show you guys today are literally under $5 per meal so they are super budget friendly and these are using high quality fresh ingredients so literally
Anyone can make these all right I got all my proteins I have some greens some of my grains and my veggies over here and if you watched my grocery haul you saw all the different ingredients I got it’s not a ton and you don’t need a lot
To be able to meal prep really healthy meals so I focus on meal prepping these foundational Staples the veggies your grains and your greens so you can really mix and match your meals throughout the week and not feel overwhelmed like you have to make super specific things this
Allows you to add sauces like I’ll do Caesar dressing if I want to make it into a salad on my chicken with some veggies or I’ll grab a little like um soy sauce and make it more of an Asian inspired dish it really gives you that flexibility if you’re just focused on
The Staples that you’re cooking the third step in my my meal prep process is really how I prep my food so like I said I’m going to be focused on my greens my grains and my proteins but I’m going to start with whatever is going to take the
Longest to cook first this is going to allow you to get everything done in a shorter amount of time if you really plan how you’re prepping it so I’m going to show you exactly how I do it today I’m going to be doing some sweet potatoes I also have some broccoli those
Are kind of going to be the longest to cook along with my proteins especially the chicken that’s going to go in the air fryer though so we’re making it super simple with not only what we’re prepping how we’re prepping it in the order we cook it but also the machines
If you will that we use to cook it so I’m going to use the air fryer I’m going to be using the stove and the oven all at the same time to make this a quick easy process for you all right so I’m getting into the actual prepping of the
Food like I said I have those three different recipes I’m going to be showing you but the way I cook my food is the way I cook it every single week the recipes really come in with how I put the food together together and that’ll happen at the end so I’ll show
You guys those details of those recipes and then next week I’m actually going to do a what I eat in a day showing you how I incorporate these into my week so let’s get into cleaning and chopping first since that takes the most time I’m going to start with the sweet potatoes
I’ll show you my little hack for cleaning since these guys are pretty nasty root vegetables are great for you especially sweet potatoes but they could take quite a bit of cleaning so I’m going to show you an easy way to clean them up same with the broccoli and then
We’ll get those in the S all right so while the veggies are kind of soaking for a few minutes really trying to get all the dirt and anything off of them before I rinse them and then put them in the oven I’m going to get the rice going in the insta pot I either
Use rice or quinoa it is a staple always it’s one of the easiest and cheapest ways to get a healthy grain in your diet so I’m just throw that in the insta pot and then get chopping I just remembered Ryan got me this amazing cutting board that was on my wish list for Christmas and I haven’t even used it yet I’ve been too scared too nervous cuz it’s so beautiful but I’m going to use it today with you guys I feel like it’s time to just whip it
Out all right so I’m going to start with my sweet potatoes chopping these up I just put the rice on the rice setting on the insta pot but if you’re doing it like manually it’s usually about 20 minutes and then the oven’s at 400 so all that’s getting ready we’re going to
Chop these guys up to get them in the oven oh my gosh this is the first cut I don’t want to mess it up okay I feel like I’m like chopping so delicately it’s a cutting board just use it Katie all right here we go so these
I’m cutting trying to cut them as equally as I can I’m just going to do these into small pieces cuz I like to throw these into bowls or different things so we’ll get that nice and chopped and then I’m going to throw these ons and parchment paper into the
Oven you can always do them in the air fryer too but again I’m trying to get it all done at the same time so I’m going to use the air fryer for my chicken and these are going to go into the oven as to not waste a single minute cuz we’re
Busy girls and we want to eat healthy we want to make our own food but no one has time to sit around all day all right so I just got a nice big pan I have olive oil in this little thing and if you haven’t used one of these before it’s so
Freaking cool it like sucks the oil up you pinched it and then it has a little brush CU you know when you like put oil in and you get a napkin and you rub it all around and you feel like you’re wasting the oil so this is little
Avocado oil I’m going to put in the bottom of the pan and I’m going to put my sweet potatoes in first they take usually about 25 or so minutes um the broccoli is going to go in shortly after but broccoli usually takes about 15 to
20 minutes so I’ll put it in about 5 minutes after the sweets just so they they all cook like evenly and nothing gets burnt all right well the sweets are in I’m waiting to add the broccoli I’m going to prep my chicken so you saw I didn’t put any seasoning on my sweet
Potatoes why because I don’t really need any and I’m going to be adding flavors when I actually make my dishes so why waste like salt and stuff if anything I’ll usually do like paprika some garlic powder mix it up but today we’re keeping it simple so for my chicken a lot of you
Have seen this hack but if you haven’t it is the ultimate way to keep your chicken moist because it’s such a great lean high protein but Chicken dry can just be literally the worst and if you’re reheating it it’s like G terrible so I basically take my chicken breasts
Boneless skinless stick them right in and then Greek yogurt is everything when it comes to the magic of chicken so I take basically a giant dollop of it the great thing about this too is you’re adding protein so we’re like increasing our protein intake even more so that’s
Like I don’t know4 of a cup 2 tablespoons something like that and we’re going to get in there and get messy but just ignore just bear with me so you basically just want to coat your chicken breast in the yogurt if you’re using chicken cutlets or any other form
Of chicken same thing just get them nice and coated this is definitely a little too much yogurt that’s fine and then for this I am going to add some seasoning I’m going to do just like I said some garlic powder some Rosemary kind of like neutral seasoning and what I mean is it
Doesn’t lean toward any one particular type of Cuisine it’s kind of just like a nice neutral flavor so the chicken’s going to go in the air fryer while everything else is going and I love these little Nifty liners if you guys have watched my air fryer recipe videos
You know that I found these like a couple months ago and they have been a game changer and if you haven’t watched those there’s some really good ones and I have free recipe printables for you too so go check those out okay so I’m just going to drop my chicken in and
This is going to go in for about 20 minutes at 400 I’m going to flip it probably about halfway through and check on it these are pretty thick so they might take a little bit longer but we’ll see how it goes and while that gets going it’s time to add the broccoli so
The broccoli has a little bit of moisture still which is totally fine I rinsed it out got it going and that’s going to help it cook anyway so I just want to break these up to make sure they’re kind of equal and then we’re going to add them into the oven with the
Sweet potatoes all right so we are about let’s see about 10 minutes in which is so crazy everything’s already cooking going well I’m going to get the ground turkey going this only takes like 3 to 5 minutes to cook but I just want to let it cook slowly and so everything will hopefully
Be done right around the same time so while everything that needs to cook is cooking I’m going to start chopping some of the like parts of the dishes that we’ll need still that are fresh so tomato cucumber I have some parsley I’m also going to do some asparagus but I’m
Just going to throw that in the microwave um I might actually leave it wrong I’m undecided still but then artichoke hearts garbanzo beans you’ll see how all this plays out and how I start to break these dishes together but right now I think the coolest thing is
That like you got to do a little maneuvering but if you follow this method and you really figure out what’s going to take the longest to cook get everything going it’s literally only going to take about 30 minutes max to get everything done and you’ll have tons
Of meals for the week I’m going show you all this but starting with chopping up my tomato like I’m such a baby I put parchment paper down because I didn’t want the Tomato to soak into my beautiful new clean board do you guys take the seeds and the stuff out your
Tomatoes I feel like I see recipes and they like have you like clean them and get all that out that just feels like a waste of time to me I don’t understand I’m sure there’s probably a purpose but I’ve never done it and I’ve never been unhappy with the recipes
All right so everything is done cooking I just pulled the chicken out I’m going to let it rest it really did just kind of all stop at the same time so it’s about 20 minutes 22 minutes total cook time I’m going to start putting together everything for my Greek bowl and I did
End up going with raw asparagus which I don’t eat often but I feel like it’s going to help give it a little bit of the crunch so I’m going to throw everything together in there and you’re going to see a lot of recipes like this a brand new little recipe pack for
Spring in my spring slim down challenge so if you like these like fresh detoxifying recipes which this one is for sure you will love them so everything is going to go in here the key to my meal prepping when I’m doing something like this it’s all mixed
Together I wait to put dressings or too much sauces on until I’m going to actually eat it because otherwise it’s just going to get soggy and gross but I have all my little veggies my tomato cucumber asparagus some fresh parsley I’m going to use canned artichoke carts throw those in there
And the other thing this one I’m going to use the chicken with but I’m going to meal prep the chicken on the side so I can have it mixed in together but again it’s not like getting like gross and like just absorbing everything but I can
Have it separately too if I wanted to eat it on the side we’re going to do some chickpeas for additional protein and these are just like garbanzo beans chickpeas same same no salt added and then if you watch the grocery haul I got these little colom olives there these
Are like a snack pack that you can just kind of have on the go but I’m going to use them in here I I like them because they’re just like simple they’re not sitting in a bunch of oils or anything just mix that with your hand
We’re going to cut up one lemon and get the juice of one lemon this is just going to make it bright and fresh tasting add a little salt and pepper to taste a bit of feta and this would be good as is but it’s going to be even
Better with that delicious chicken that I made all right so I’m just going to chop this chicken oo so good and you can tell I know you guys can’t tell but you can tell just how moist it is I love that it just gets that nice little crisp
On it going in the air fryer but the inside is so nice and moist and especially if you’re packaging it up hot you want to keep them separate so two ways I like to meal prep and this is really step four in my whole system I’ll
Show you guys as I pull everything else out I either will meal prep everything together so I have a bowl ready to go if I know I’m going to be at work or somewhere else but I work from home now so I like to also just put all of the
Same thing in one container and I can grab what I need as I need it so I’m going to put all my chicken into this one but if you were heading to work you could totally grab these little containers or put everything into one
Bowl to take on the go so add the salad put some chicken on top and you’re good to Go so for my taco bowl if I’m prepping it everything in one container to grab and go I’m going to start by taking a big handful of my mixed greens and putting that at the base then I’m going to go get a half a cup of my brown rice and
Here’s the trick with a ground turkey I’m going to get about a cup of ground turkey but I’m seasoning it now that it’s going in the bowl so this is my taco seasoning recipe I have in my Gill’s nutrition guide ree book you can use any taco seasoning but you want to
Try to keep it a low sodium one and I’ll show you how much I add so once the turkey is in it already has all the yummy flavor just from the turkey itself but this is going to give it that like taco VI without adding tons of sauces
And sodium and things that you don’t want I’m also going to add a nice little handful of my sweet potatoes just along the side there and when I’m ready to eat it I have one secret ingredient this is my garlic tahini dressing I do about a tablespoon add some water lemon juice a
Bunch of garlic powder and I drizzle this on top it is so good put some salsa on it it’s a delicious full nutritious meal to go my stir fry bowl is so easy so like I said how you pack up your meal prep is up to you depending on what’s
Most convenient for you if you want to put all your broccoli into one container and all your turkey into another and you make it up when you’re ready to eat great but this is an easy way to have it to be able to grab it when you need it
Quickly so I’m going to start with some rice at the base of my bowl just about a half a cup maybe a little bit more I’m going to do a big handful like half a cup or so of broccoli and I do this because I never feel like when you get
Like Frozen mixed veggies there’s enough of like the good stuff but it’s a really good combination to it has the mushrooms in there the carrots and gives it more of that like Teriyaki Bowl stir fry Vibe so we’re going to put some of those on
Top too CU you can never have enough of veg and that had some of that sauce you guys saw me put in um but I’m going to add another little sauce and this is one I actually do add sometimes ahead of time because it just makes it EAS easier
You don’t have to worry about like putting it in a separate container but this is just brags Liquid Aminos if you haven’t used them they’re basically just like soy sauce but it’s better for you and it has like proteins so I’m just going to drizzle that on give a little
More flavor to that meat and bring it all together but super quick super easy nutritious lunch or dinner you have ready to Go all right so that is everything I prepped for the week plus those three super easy recipes but you can use any of these ingredients to create recipes that you love so the four simple steps really to make the meal prepping easy for you are start with a meal that’s the
Hardest for you to eat healthy at number two is really think about what you’re going to prep so the staple ingredients your carbs your proteins and your veggies number three make sure you plant it out so you start with a thing that’s going to take the longest to cook like a
Sweet potato and then work your way to the shortest and finally it all comes down to what makes the most sense for you you and how you package it up do you want to do individual containers and make it ready to go do you want to have
Everything just in the fridge so you can grab it and put it together you got to figure that part out in your life but this is what works for me I hope you guys like this video if you did sweat the thumbs up give it a little click and
Don’t forget good things come to those who sweat so I’ll see you next Week in and out one and