In this video, I share my easy and healthy meal prep strategy using pre-cooked proteins and grains to help you save time, eat well, and stay on track—especially during busy work weeks like quarter end. After recovering from a health setback earlier this year, I had to find smart ways to balance my demanding job as an accountant with maintaining a healthy lifestyle. These quick meal prep ideas use fresh vegetables, versatile ingredients, and simple cooking techniques to create a variety of meals that keep things flexible and delicious all week long. Whether you’re a busy professional, or just looking for fast and healthy recipes, this video is packed with tips to help you succeed.
Below is my detailed video on how to cook chickpeas from scratch. I mentioned this video while doing this meal prep so please see below if you need instruction on how to cook those.
Below are the links for some of the equipment and other items used in the video if you are interested in anything you saw. I have included Amazon links because I know most of you must have access to it.
Air Fryer: mine is a much older model, but this is the newer one that is similar to mine.
https://amzn.to/4kveKDl
Below is a shopping list that should allow you to prepare this meal prep. I did not use particularly budget friendly ingredients, but they are not terribly expensive either. This would be kind of a moderate budget. You could of course make this cheaper by buying some of the items in bulk and also by buying less expensive meat options or stuff that’s on sale. I have pretty much provided the price with the assumption that nothing was on sale and you could easily buy a lot of these ingredients on sale and get this down to a much lower price point.
🛒 Weekly Grocery List (Houston, TX – Revised Estimated Total: ~$92.39)
Grains & Legumes – $8.55
Einkorn wheat berries (1.5 cups dry) – $4.80
Chickpeas (2 cups dried) – $2.00
Fresh pita (bakery-quality) – $1.75
Proteins – $23.99
Chicken breasts (3 pieces, ~1.5 lb) – $8.30
Ground beef (90% lean, 1.5 lb) – $8.36
Eggs (1 dozen) – $5.68
Butter – $2
Produce – $39.70
Cucumbers (2) – $2.00
Cherry/grape tomatoes + 2 large tomatoes – $7.50
Red onion (1) – $1.00
Bell peppers (2) – $3.00
Carrots (1 bag) – $2.00
Spinach or mixed greens (large box) – $4.00
Garlic (1 head) – $0.50
Fresh parsley – $1.50
Fresh cilantro – $1.50
Lemons (2–3) – $1.50
Bananas (1 bunch) – $1.50
Apples (1 bag) – $5.00
Zucchini (1 medium) – $1.25
Green onion (1 bunch) – $0.75
Green beans (~30 beans / ~0.5 lb fresh) – $2.70
Potatoes (2 lb bag or small quantity) – $4.95
Pantry & Extras – $20.15
Shredded cheese (1 bag) – $3.00
Tahini (weekly portion) – $1.50
Olive oil (good quality, weekly usage) – $2.00
Apple cider vinegar (weekly portion) – $0.50
Spices (weekly portion: chili flakes, taco seasoning, cinnamon, cumin, garlic powder, salt & pepper) – $2.50
Badia Lime Pepper Seasoning (weekly portion) – $0.50
Dash Salt-Free Chicken Seasoning (weekly portion) – $0.50
Oregano (weekly portion) – $0.65
Salad dressing (small bottle or portioned cost) – $2.50
Frozen corn (1 bag or 1/2 bag) – $1.50
Dairy & Beverages – $5.00
Vanilla Milk (half-gallon or 1 quart plant/dairy-based) – $3.50
Blueberries (fresh, 1 small container) – $1.50
Check out my playlists about healthy living & weight loss:
Topics of video:
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