Meal prep with me
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- Опубліковано 23 жов 2022
- Instructions for this week’s meal prep:
- In a bowl, combine 4 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp smoked paprika, 2 tsp dried oregano, 1 minced shallot, 2 minced garlic cloves, 1 tbsp lemon juice (chicken marinade recipe from Half Baked Harvest)
- Marinate 1 lb boneless skinless chicken breasts for ~30 min.
- Cook on medium high heat for ~3 min on each side and place on baking sheet.
- Slice 2 zucchinis, 1 red bell pepper, 1 yellow bell pepper. Place on the same baking sheet and drizzle with olive oil, oregano, salt, and pepper.
- Cook in oven at 400F for ~15 min or until internal temp of chicken is 165F.
- Cook ~1.25 c quinoa by adding 1.25 c quinoa and 2.5 c water to a saucepan and bringing to a boil. Reduce to a simer, cover, and cook until all the water is absorbed (this should take the same amount of time as the chicken and veggies).
- Portion out into 4 meal prep containers.
Instructions for this week’s meal prep:
- In a bowl, combine 4 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp smoked paprika, 2 tsp dried oregano, 1 minced shallot, 2 minced garlic cloves, 1 tbsp lemon juice (chicken marinade recipe from Half Baked Harvest)
- Marinate 1 lb boneless skinless chicken breasts for ~30 min.
- Cook on medium high heat for ~3 min on each side and place on baking sheet.
- Slice 2 zucchinis, 1 red bell pepper, 1 yellow bell pepper. Place on the same baking sheet and drizzle with olive oil, oregano, salt, and pepper.
- Cook in oven at 400F for ~15 min or until internal temp of chicken is 165F.
- Cook ~1.25 c quinoa by adding 1.25 c quinoa and 2.5 c water to a saucepan and bringing to a boil. Reduce to a simer, cover, and cook until all the water is absorbed (this should take the same amount of time as the chicken and veggies).
- Portion out into 4 meal prep containers.
Thank yooou 💕
You are a voice of reason! So glad I found this channel!
really like your videos! mahalo from Kona!
MAM PLEASE TAKE US GROCERY SHOPPING!!!
SHOW US WHAT YOU BUY!!!
SHOW US WHAT YOU HAVE STOCKED!!!!!
Just came across your channel and I’m in love so excited for easy healthy eating with all your tips!!!
Hello! I just wanted to say that your videos have inspired me to eat healthier daily as a culinary student. I was wondering for meal prepping, have you tried make a large chicken stock in the beginning the week and sort of incorporating it into each meal to make things fast? You can add different seasonings to it everyday like miso or chili oil or soy sauce base and make it into a different bowl of soup (with or without noodles). I would also like to recommend cutting a bunch of veggies on the first day ( like 5 different ones that are hardy, like carrots etc) and you can toss 3-4 of them into a salad anytime while varying the veggies and the seasonings in the dressing in them too! Hopefully, this helps- I try to do that to make life a bit easier too :)) ❤
Here’s the thing. I’m a college student and I meal prep hella. The thing I can say to successful meal prepping is that you need to make like 12-16 boxes at once but make like 3-4 different types so like 3 or 4 of each box. This ensures you have variety and choice and so you never get bored. In addition, you need to also make foods that are really flavor packed because food does lose flavor when eaten after being in the fridge/freezer for a while.
Me too, I make two kinds of meals per week, with around 5 portions each and freeze them all in. After a few weeks I can have a different meal every day and don't have to cook for like a month
Even if it is in the frige how does meals don't go bad if you prepare 12-16 boxes. I want to meal prep too so that is why i am asking
@@Chaeryeong_Chaery I’m assuming the commentor eats the meal prep for 2-3 meals a day, looking at it like that, the prepped meals only last 4-6 days give or take.
@@sl3975 okay thank you
That’s similar to what I do, but I keep every “thing” separate and assemble the morning of depends on what I want to eat. Oh I also keep the seasoning super basic, so when I assemble them I can season them based on my preference that day!
“I also don’t like working harder than I have to”
Same girl, same
Right like that's what teamwork is for
PUKU PUKU POW POW
@@divyajoshi4498 lmao
Interesting perspective. To me, cooking EVERY DAY vs. meal prepping, that’s working harder than I have to. Lol
Golden words which I live by eversince I can remember! Work smarter and keep racking your brains to figure out solutions to everything.
I don't meal prep meals, instead I prep ingredients for meals. I get very bored of eating the same thing, hence prepping the ingredient allows me to have variety which I can just pick and throw together to make a meal.
this was a game changer for me! having things already prepped makes cooking time go by so much faster
Wow. This is exactly how I feel about meal prepping, I'm definitely gonna try this method out, thank you! You've changed my diet lifestyle!
I do something similar, I prep meal chunks. like I make veggies, carbs, and meat at different times and sometimes might have a couple options. I find cooking a whole meal at once really overwhelming and it makes me likely to burn my rice 😂
Yes same! The key is to have things ready to go that will either add flavour to a meal or that you can easily add different flavours to on different days. Like a basic tomato sauce that can be herbed and spiced different ways (eg italian herbs for pasta or chilli powder garlic and coriander mexican or even oregano and paprika for turkish eggs), chop all the veg you use regularly, marinate some tofu, toast nuts and seeds, poach eggs, prepare sandwich fillings...
Me too! Chopping veggies is the most tedious part of cooking for me.
So I spend an hour every Sunday doing just that.
Once that’s done, there are tons of meals that I can cook fresh daily in 30 mins or less according to my mood & taste.
Fellow RD tip here: meal prepping is technically storing meals aka leftovers in single meal containers that you could freeze and use for meals later! Making chicken? Make extra! Store with the veggie and starch of your choice and put in the freezer or fridge if you're going to eat it again in that week. Otherwise do the same when you make steak, lasagna, stew, and you'll have a variety ready to reheat frozen meals for whenever you need them!
Thank you Cyndi!! This is so helpful :) Also love meeting other RDs here!
This is how I meal prep when I do it. I hate the idea of cooking something to eat later and it feels like so much extra work. Cooking just a larger portion of what I’m already doing feels like no extra work at all! Plus I get to eat right when I’m done cooking
At first I thought "oh no, not another mainstream channel with boring yet complicated recipes and weird informatin" but you blew my mind. I love the fact that you don't pray one diet for everybody and that you are so honest about meal prepping. Thank you for being a genuinely nice content creator!
This comment means the world to me!! I try to be as honest as I can about my own diet and nutrition so people can understand that no "perfect diet" exists and that a balanced diet can look for different for everyone. :)
"I always felt like a bad dietician for not liking meal prepping and planning my meals, and I was like, oh no wait, I'm just a normal person.". Say it louder for people in the back! Different tasks are manageable for different people. Everything isn't one size fits all. I'm glad you're trying again, but if you decide to not meal prep, that's fine too! Thank you for all your videos, they really make me feel better about myself and my abilities.
Same! You articulated this SOO well! 😀 Thank you!
The honesty of you comments is wonderful. I've been a dietitian for 43 years, and I have the ULTIMATE respect for you with and your straightforward approach. 👍👍
I have ADHD and I avoid meal prepping bc eating the same dish sounds exhausting. However, I AM a creature of habit. So I'm just now realizing that I'm not prepping meals I actually like, but things I feel fit the bill for "health" and that's why it sounds so exhausting! It's like a light turned on just now, over a really easy to reach bookshelf that I feel stupid for not seeing 😂
I have ADHD and I cook and eat the same left overs for a week sometimes 2 because I hyper focus on that and it works for me.
I work in food service and only get a short break to clock out. So I try to make my meals ahead of time so I don’t have to run out to get something. I look at it as taking care of future me, almost like a present to myself. Tomorrow me will really appreciate that I took the time to make something that suits my needs. This meal looks really good so it’s giving me ideas.
This is a great mindset! I will try and think this way to. I really need to meal prep to stay healthy, and I find it challenging. Thx for inspiring 🫶 I’m going to take care of future me
As a single person, component meal prep was a game changer! Instead of making full meals, I prep a couple of veggies, a carb & a couple of proteins for the week. Then I just mix & match & add different sauces to change it up. I never get bored now & it has helped with food waste!
I like downshiftology’s approach to meal prep INGREDIENTS, not MEALS. Prep some plain white rice. Some sautéed veg. Some chicken. Some shrimp. Etc. then just change up the sauces and toppings. She has some pretty cool meal prep ideas. But, at the same time.. I’ll gladly eat the same thing over and over again 😆 I always make enough to have leftovers haha. I always grew up eating the same foods multiple days per week- never got tired of my favorites!
The rice may not be good if you prep for longer than a few days since rice goes bad so quickly. It may not seem like it but I'd it's been in the fridge for more than three days, don't eat it! Source: My Mom, who's studied and worked with food inspection.
@@plant_12 I didn’t know that! But I love rice so much that I usually finish it by day 3 or 4 anyway lol
it’s really refreshing to know that even dietitians struggle with meal prepping! i’m not alone 😅
I struggle with a ED and you have really helped open up my eyes to look at for differently I appreciate you
Erectile Dysfunction?
@@ishie19.78 ED also stands for eating disorder
@@ishie19.78 yup, I mean, you're not wrong, but 99.99% chance we're talking about an Eating Disorder here
Oh! Maybe you could try using the same ingredients, but in a different form? It might take a bit more energy and time, but if you chopped up veggies, cooked a few chicken burgers, and prepared a little bit of rice, bread, and quinoa, you could have the same meal but in different forms. Like one day, you could have veggies, rice, and chicken. The other, you could make a chicken burger, ect, ect
This is exactly what I do 😊 cause I don’t like eating the same thing, and I don’t like older food!
Oh yeah, that's what I try to do.
Yes this is definitely the goal! I'm taking small steps, but this is ultimately the key to making meal prep much more sustainable :)
"Oh no. I am just a normal person." 😂
Meal prepping can be a lot less work when you think about the time spent. 1 big meal can be a lot less than 5 meals. Also, look into Mexican food. A lot of Mexican dishes have similar ingredients so you can very easily prep a meal that you can transform into other meals down the line and it won't be as repetitive.
i can vouch for mexican! i like to do a mix of spices, beans, veggies and beef or vegan beef mince and i can eat it in a bowl with rice, with nachos or make quesadillas and burritos out of it. i love it. i call it my mexican slop lmao
@@mmmmmmmmaria I love this idea lol. Mexican slop
Good advice. I like to get habanero tortillas, fresh pico de gallo, creme fraiche or Mexican crema, shredded cheese, frozen or fresh vegetables, eggs, potatoes and ground chicken. You can make a bunch of different recipes with those ingredients
And canned beans, of course. I don’t have enough time to deal with dry beans
This channel has helped me a ton to try and get better with food in general, I’ve been trying really hard to get out of my unhealthy behaviors and the kind of stuff that manifested an entire eating disorder. I still find it hard and most days can’t even eat lunch and almost never eat 3 meals a day, but these tips have helped a ton and this channel in general, the idea of adding instead of subtracting ect. Thanks
I personally like meal prepping ingredients, then making different things with them. Then I don't get bored or waste food. For example, make a bunch of chicken then use it for wraps, sandwiches, salads, over rice, etc.
I love how realistic you are!!!
Meal prep is my quiet time before the week starts. I know not everyone is the same.
I used to find it overwhelming but it brings me joy now.
I've found your videos so helpful. Just realizing that instead of changing my base diet I can just add nutrition to what I already eat has been so helpful. Thank you!
Here’s to meal prep hating solidarity, but also hating wasting money on takeout solidarity. 😂
I'm not a fan of meal prepping either. Generally I try to plan our what I want in the week (lunch, dinner, snacks, not usually hungry for breakfast) and then shop based around that. Has saved me money ^^
I’m currently studying nutrition and dietetics at school and I just wanted to tell you that I love your videos!! You’re so positive and honest so just thank you for all your content, also, the soup in a jar is amazing and I will be making it again 🖤
Been watching you for a few days and have to say, it's incredibly refreshing to hear common sense in regard to diet and nutrition. Kudos!!
Another good alternative to meal prepping if you don't mind the cooking part or want plenty of options: prep your INGREDIENTS! chop bell peppers into small pieces and freeze them! Buy canned tomatoes that are already skinned or ready to make sauces with. Grate cabbage and carrots and throw them in a baggie in the freezer. Divide up your ground beef and chicken into single portions when you get home from shopping. If you like cooking but have a hard time with the prep work, this can be a good way to go for you! 😊
Your channel is under rated. I hope you hit 1M subscribers some day! 😊
I love your approach SOOOOO MUCH... everything you speak on is so LOGICAL with the way you deliver ...
I only found your channel yesterday and I have bought half a dozen things from Amazon you recommend. I’ve saved more than a dozen of your content. You are such a breath of fresh air.
I meal prep every sunday but tasty foods. This week is chicken fricasee in a creamy mushroom sauce with a side of roasted potatoes. And im not picky so I can eat the same thing over and over, and fit it into my macros. Im pretty happy overall lol
Quinoa is a great meal prep side, I find it so hard to find things I don't mind reheating, but I still really enjoy meal prepping
I'm so here for the GLASS meal prep containers 💕💕
Girl your literally so relatable. I hate meal prep too 😢😂
I love quinoa. 😋 Your hair is beautiful btw. 😊
Meal prep day is stressful for a few hours but then it’s a relief to have the rest of the week
Th you! I'm now 73 and fed up with cooking! That you for including this easy to make, healthy recipe with everyday, easy to find ingredients!
I love meal prepping. It’s so worth it during the week not having to cook or give much thought about what to eat while still staying within my healthy habits. It also helps me to not overspend during the week by eating out unnecessarily.
I've been meal prepping for almost 10 years. The number one thing that makes a difference for me is ensuring the meals microwave well. Lots of food tastes great fresh, but these meals have to taste 80% as good reheated.
A few tips:
1. Under cook your veggies. They will cook more when you reheat them.
2. Don't be afraid of separate containers. Vinaigrette likes to separate when heated, so have a small container to keep it separate!
3. Saucy meat doesn't taste as dry. Korean BBQ beef will taste better than a chicken breast normally, but the difference is 10x after reheating.
4. Embrace the cold lunch. Vermicelli rice noodle bowls, bibimbap, chop salads, etc. Are all great meals that travel well!
Thank you for being so raw! I hate meal prepping but want to be able to do it
Learning how to eat right, how to clean and prep fruits and veggies, buying the necessary equipment for all the cooking, figuring out what goes well with what, it’s all so exhausting. But it’s channels like this that remind me it’s okay, it is a lot, and it’s necessary when you care for your body. Thank you 🥰❤️
I had undiagnosed ADHD until I was 26 and I've dealt with anxiety and depression for almost half my life. The executive dysfunction around meal prep is REAL, but watching your videos has given me a lot of inspiration that is genuinely helping me remember to cook, meal prep, and eat for myself in a way that feels much healthier. Thank you so much for all of these.
I love your food presentations. Everything always looks so delicious! And you are so relatable!
I love your videos and your down to earth style! Thank you for keeping it real! ❤
I struggle too 😅 I get bored easily and sometimes cooking/thinking about what to eat _is_ my mental break for the day.
That quinoa (?) looks so much like the cous-cous my grandma used to make!
I like the idea of mutual meal prep, since I get tired of eating the same thing for lunch every day. With mutual meal prep you get together with four other friends, each friend makes one recipe that's enough for 5 meals, and then you all mix-and-match your preps to get something different all week. You do need to set some ground rules (price limits, any dietary restrictions, and YOU DON'T GET TO MAKE NOTHING BUT SALAD EVERY WEEK, LAURA), but with the right group of people it works well.
i love your videos, you are so genuine and seem like such a lovely person!!
Kwoowk has an excellent video about meal prepping. All he does is the bare basics, and then makes different combinations for the week with them.
I appreciate this series and your honesty
this is really encouraging! When we went on vacation we meal prepped because we needed to bring the food for the week, and once it was done, it was great, so we're trying to do that in our day to day life, but the work involved in planning and prepping is real, so this is just very validating, and encouraging, like it's normal that it's hard, and that's ok, and having to work through those hurdles isn't insurmountable.
Your hair looks great!
Omg you look SOOO pretty in this video
You are speaking my truth 🙌🏼 💜
Looks really good!!!
I love her this are the best easy ideas of the new cooking.
OMG! Me too! I get completely overwhelmed 😢
She is the most relatable dietitian
ever! 💗
KYLIE I NEED TO TELL YOU THANK YOU!!! As a girl who is also from Hawaii and still lives in Hawaii, who is also picky and doesn't like meal prep, I sososososoooooo appreciate your videos. They help so much with helping me figure out how to eat healthier and not hate my food. THANK YOU!!!
Love it! I've been watching your videos and just subscribed.
I love your channel! I do also find prepping extremely overwhelming and frustrating. I find it hard to even put meals together because I want them healthy and balanced and then in the end it always ends up healthy but not something I like… always trying again
The meal looks great and I like the glass trays.
Same! Thank you for being so honest, very refreshing!!
I like how you enjoy your own cooking
Curries are the best thing to mealprep! It takes about the same amount of effort to make many portions and the flavors marry better over the week.
Thank you for making these 🤍 I’m not sure if you know that your videos have made a beautiful and positive impact on my life and relationship with food. Thank you for sharing this with us!
I hear you. The only thing I hate more than meal prepping is trying to figure out what to make for lunches and dinners all week, and if I could just photosynthesize I would 😂 By Wednesday hubby and I are both totally bored of our lunches
“No I’m just a normal person” words that changed my life! Haha
Love your honesty
I feel the same way as a student dietitian! I like ingredient prepping instead for variety. I’ve also been making large portions of for ex chili, then freezing it in single portions for a day I want something totally different.
Looked so good!
I relate to feeling overwhelmed with meal prep
Your videos have given me so much inspiration and encouragement in regards to food. Because of that, my family has been making your jar noodles and jar salads (just salad mix plus whatever else we want like kimchi) for each person. We also grill some chicken slice it and put it in a container for everyone to make wraps with, I love making pickles with all types of veggies and my dad makes kimchi so we add that stuff plus whatever veggies and leftover sauces we have to wraps. Those three things have been a major game changer for us to save on groceries, quickly meal prep (it takes us like an hour), and consume more veggies.
We use the same veggies for all of the noodle jars but change everything else up, each person picks a salad and topping combo of the week (I'm currently loving the Wegmans Thai Chili Chopped Salad with roasted pumpkin cubes on top), and we only add salt; pepper; and garlic to the chicken so that it goes with any type of food.
I love your content!
Quiona is literally so good with chicken, a healthy alternative for rice!
That looks so good! You seem to be flung great at this meal prep thing🥰❤
I love you for this. So relatable and validating ✨
I get bored super easily with meal prepping too. I've found prepping something versatile to use in different ways throughout the week helps me... like seasoned chicken strips and grilled veggies. Put on a tortilla with salsa, put on a salad, put on a rice bowl, etc
The best way to meal prep is to make a ton of different ingredients that you make a ton of different meals out of. That way, you never get bored, and you have a ton of variety of delicious stuff.
That looks sooo good
Love the food prep. Keep going :D.
I've been meal prepping for 3-4 days a week because it does save costs, and I find I don't get as tired of the food.
As someone who bodybuilds, meal prep is such a handy tool and love cooking in big batches
yessss i want this series!!❤
Meal prep means going to the kitchen once in 4 days for 2 hours, instead of doing it every day for 45 minutes.
The math checks out, meal prep is less work.
The trick is to have a dietician write down recipes for you; that way you don't have to spend time figuring out what to eat.
haha not get bored of them, i eat the same idea of food for breakfast, and the same thing almost every day for dinner
I don't like the effort that's needed for meal prepping too, but this meal prep recipe sounds amazing! I also don't always have the motivation for meal prepping too, but oh em geee this makes me wanna meal prep, thank you for sharing! You're a great dietician 😍🤩🥰
Its like you're speaking right to my soul when you say you don't like working harder than you have to lol
same here😅i do my meal planning in the grocery store.i love what you do.i'm also a dietitian❤
Serve Safe Certified Chef here!!
Boo! Please tell me you let that hot food cool all the way before adding the lid!!! You don't want that condensation forming on the inside of your lids, bacteria grows in that moisture and can definitely make you sick.
The food looks awesome. I mean the seat on that chicken 🤩🤩🤩
Most of my job is meal prepping and I definitely feel you on not wanting to do that at home😅
Love your videos❤❤❤ I'm in charge of staff meal too and I love getting inspo from your channel for my coworkers who work in the fitness department of my work! Keep up the good work 💪🏽
Meal prepping is super convenient but by the third day I am so over eating the same meal for lunch. I like to switch it up!!
I hate meal prepping and hearing a dietician say that is such a big relief! But I will try that recipe
I really like ingredient prep rather than meal prep. Downshiftology and Rainbow Plant Life have some cool videos about it! I also liked the Cook Once, Eat All Week cookbook by Cassy Joy Garcia when I first started and needed some specific recipes to guide me.
Meal prepping is saving my life. Why cook 4 times when I can cook once. Also, it helps me to think of it as making extra leftovers. Idk but the different wording makes it easier for my brain to comply. I’ll also make extra of something I’m already doing. If I’m chopping carrots for hummus, I’ll chop ALL the carrots since I already have everything out and will get into the zone and be done before I know it. Also dishes once instead of multiple times is a good motivator lol
I so relate with this. I try to meal prep for my family of 5, and it is overwhelming. If I can’t do it for my entire family, I at least do it for my kids own meals so I don’t reach for empty calories when I’m pressed for time.
Great videos!
i like to prep two to three lunches at a time for school!! breakfast is improvised and dinner is with my family, but lunches i handle myself. cute bento boxes even get me excited about making my own lunches! and theres variation since its not only the same things
your shirt is so cute! love your channel 😊
Hey Kylie!
Could you do a video about a diet based on endometriosis treatment? Thank you so much
Me being ND when I find a meal I like I could literally eat it till the end of time and not get tired of it….😂