All language subtitles for [English (auto-generated)] MEAL PREP _ 9 ingredients for flexible, healthy recipes + PDF guide [DownSub.com]

hey guys and welcome back to my channel

or if you're new i'm lisa and today we

are talking meal prep now i'm a big fan

of meal prep because when it comes to

healthy eating there's one strategy that

works time and again and that's planning

ahead but i probably do meal prep a

little bit different than most because

instead of prepping the same meal for

five days of the week i prep individual

ingredients

this still saves me heaps of time in the

kitchen but gives me far more variety in

my meals throughout the week and i don't

know about you but i'd get a little

bored eating the same thing for five

days in a row so today i'm going to show

you nine ingredients that you can meal

prep in under two hours on a sunday with

plenty of ingredients prepped in your

fridge all it takes is a little

creativity to combine them with fresh

produce or items that you have in your

pantry for healthy meals that take less

than five minutes to make and if you do

meal prep this way you'll have greater

nutrient variety your tummy will be

happy and you'll still save time in the

kitchen

and i think that's a winning combination

so let's dive in and i'll show you what

i've meal prepped this week

to make meal prep as efficient as

possible i always recommend a little

planning before you get started

this includes getting all of your

ingredients out and ready and jotting

down a few notes like what you plan to

make any appliances you'll need and how

long it will take to prepare or cook

once you've written your notes you'll be

able to see which items take the longest

or which you can work on simultaneously

roasted vegetables are one of my

favorite meal prep ingredients because

it's so easy to toss a bunch of veggies

onto a baking tray and cook them

today i'm roasting broccoli brussels

sprouts and red onion with a little bit

of fresh garlic but it's so easy to

change up the veggies based on what's in

season

my tip when it comes to roasting

vegetables is to choose those that take

about the same amount of time to cook

broccoli cauliflower brussels sprouts

and mushrooms all take about 25 minutes

in a 425 degree fahrenheit oven

and carrots beets potatoes and butternut

squash all take about 45 minutes so

you'd want to keep those vegetables on

different trays

once everything is sliced into evenly

sized pieces drizzle with a little olive

oil or avocado oil and season with salt

and pepper and give it a good toss

you could do this in a bowl or directly

on the baking tray

just make sure that once the veggies are

on the tray they're in a flat single

layer with no overlap and then set them

aside

next we're going to make some sweet

potato toast and while sweet potato

toast got a bunch of buzz a few years

ago i still haven't stopped making it

not only is it a great gluten-free toast

alternative but it's a great way to

sneak more veggies into your diet which

i'm always a fan of

to make the toast slices you can use

either a mandolin or a chef's knife a

mandolin will keep the slices even at

about a quarter of an inch while if you

use the chef's knife you can make them a

little bit thicker it's just personal

preference

once you've got all of your sweet potato

slices add them to a parchment-lined

baking tray

you can cook these dry or with a little

bit of olive oil or avocado oil and i

personally like them with a little bit

of oil so that's what i'm doing today

and once you've got both sides coated

just set this tray aside as well

i always have some type of protein every

week and this week i'm making my baked

chicken with herbs

i'd say this is one of my go-to's when

it comes to an easy chicken recipe and i

make it a few times a month

now i'm just baking two chicken breasts

as i'm one person but you can of course

double or triple this for a family so

you'll coat both sides of the chicken

with avocado oil and season with salt

and pepper

sprinkle on your favorite herbs and

spices and i'm using a mix of basil

parsley thyme rosemary and garlic powder

but feel free to get creative and if you

need a little spice inspiration make

sure to watch my spice drawer

organization video where you can see all

of my spices

while those items are cooking i'll begin

the stovetop ingredients and that

includes the white rice and hard boiled

eggs or in my case slightly soft boiled

eggs

in terms of a starch or grain i'm making

white rice today because that always

does better with my digestion but you

could also make brown rice quinoa

lentils or really any other pulses or

grains and the great thing is that you

can switch it up every single week

at the same time my rice is cooking i'll

heat up another pot of water to boil

some eggs

but before i do that i'll check on the

items in the oven and give my sweet

potato toast a flip

the chicken should be done by now and

i'll use an instant read thermometer to

double check

if it is i'll remove it and let it rest

and add the tray of broccoli and

brussels sprouts

so the way i cook eggs is to boil the

water first then place the eggs in and

set a timer immediately when they've

entered the water i find this method

always produces the most consistently

perfect eggs rather than bringing a cold

pot of water to a boil with the eggs

already in the water

my favorite eggs are six and a half

minute eggs or what you might call jammy

eggs but if you like them harder or

softer feel free to adjust the time

the key with meal prepping eggs though

is to have a bowl of ice water nearby so

that once you remove the eggs from the

pot you can submerge them in the ice

water to instantly stop them from

cooking

at this point my rice is just about done

so i'll turn off the heat fluff it up

and let it cool down a bit

when the eggs are done transfer them to

the ice water bath and let them cool as

well

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for the chicken you can leave it whole

or cut it up into slices or cubes

since i have an idea of what meals i

want to make this week i'll slice it up

right now again saving me time later in

the week

then i'll place the chicken into a glass

lock storage container and these are my

favorite meal prep containers as they're

glass and spill proof

then i'll transfer the white rice to a

container as well

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you can peel the eggs now or leave them

for later but i'd recommend peeling them

now so all you have to do is grab one

for a quick snack or slice it up into a

recipe and i'm storing these in a round

glass lot container

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by the time all that's done our roasted

veggies and sweet potato are also done

so transfer those items to storage

containers as well

you do want to let the sweet potato

fully cool before transferring to the

container as it will have quite a bit of

moisture and you don't want it to get

too soggy

i add a paper towel to absorb any excess

moisture but the simple fact of the

matter is that these toasts will be soft

when you reheat them and i'm okay with

that

i should also note that my paper towels

are unbleached and don't contain any

dyes inks or fragrances which i think is

important when using them with food

we've prepped veggies protein and a

grain but i think it's also important to

meal prep some spreads snacks and

dressings

so today i'm going to make two items in

my vitamix

homemade almond butter and homemade

hummus and i've shown you both of these

before

for the almond butter it's as easy as

roasting four cups of almonds for 10

minutes letting them cool then blending

on high for one minute

if you do that you'll have ultra creamy

and smooth homemade almond butter

homemade hummus is just as easy as

homemade almond butter and i'm obsessed

with this hummus recipe

it tastes so much better than anything

you can buy in the store and it has a

fresh garlic flavor

both this recipe and the almond butter

recipe have their own videos so if you'd

like to see the process in more detail

make sure to watch those and i'll link

them in the blog post below

one of my favorite things to scoop up

hummus with is celery and carrot sticks

and it's so much more efficient to chop

a bunch of celery and carrots in one

sitting rather than to cut and clean

them as needed throughout the week

the good news is that if you store them

in a jar with fresh cold water they'll

also stay crisp for at least seven days

if not longer and because you can easily

see them in the fridge you'll be more

likely to grab them when you need a

quick healthy snack rather than that

cookie you might be craving

last on our list is an ingredient you

probably know by now is one of my

favorites and that's zucchini noodles

zucchini noodles are so versatile and

can be used as a main dish with a

bolognese sauce or as a salad with a

light cucumber sauce

they'll also stay fresh for up to five

days in a sealed container

and because they are 95 water i line the

bottom of this glass lock container with

a paper towel just to absorb any extra

moisture

alright so now that you have these nine

ingredients prepped let me give you a

few ideas of what you can make in less

than five minutes by combining them with

items you likely already have in your

fridge or pantry

for breakfast or a snack peel one banana

and cut it in half

then slather on some of your homemade

almond butter and top that with any type

of dried fruit nuts or seeds

today i'm adding cranberries slivered

almonds and a sprinkle of chia seeds for

a snack that totally hits the spot

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next up is sweet potato toast and this

can be breakfast or lunch for me

just pop the sweet potato slices in your

toaster to warm them up and while that's

happening you can slice an avocado and a

radish and grab some baby spinach and

micro greens from your fridge

then just layer it up and top it with a

soft boiled egg

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next up i have a simple and quick

breakfast salad

just add baby spinach to a bowl and top

that with slices of tomato and avocado

one of your soft boiled eggs and a few

slices of prosciutto

you can keep it simple like this or

spruce it up with some nuts hemp seeds

or a variety of other ingredients

and i usually just drizzle it with a

little olive oil and balsamic vinegar

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when the food munchies strike throughout

the day your jar of fresh carrots and

celery will be staring back at you so

grab those and enjoy your healthy hummus

snack

for lunch or dinner you can make a

chicken macro bowl

just add several of the ingredients

you've already prepped into a bowl

together like the white rice and roasted

vegetables along with some fresh baby

spinach

i'll also take two slices of my sweet

potato toast and quickly dice those up

to add on top of the salad

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because the chicken is already sliced

you can easily add as much as you'd like

then finish the bowl off with a big

dollop of homemade hummus

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for a simple dinner idea you could add

the chicken roasted veggies and white

rice to a plate before heating it up

this is your traditional protein veggie

starch meal it is about as easy and no

fuss as it gets but still packed with

flavor

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for another dinner idea that takes less

than five minutes heat up a little olive

oil in a pan with minced garlic

add a few handfuls of baby spinach and

let that wilt down for a minute or two

then add some zucchini noodles and toss

it all together to warm the noodles up

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you can keep it vegetarian like this or

if you'd like more protein just dice up

some of your chicken and add it to the

saute pan

before serving i like to add a little

sprinkle of fresh parmesan cheese and

cracked black pepper

and just look at how gorgeous this turns

out

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so that's my step-by-step meal prep

process and what i usually do on sundays

the items i prep do change with the

seasons so if you like to this video and

you'd like to see more meal prep videos

in the future make sure to give this

video a thumbs up and let me know in the

comments below

all right that's it for me this week we

will see you guys again in the next

video

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