Meal Prep Tutorial

 

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Last week we discussed Top Meal Prep Tips to help you get started with this winning strategy.

I know it can seem overwhelming at first, but remember that no matter how much or how little you do, it will always serve you.

This video is a little longer than my usual vlogs, but I wanted to really give you a good look into how I meal prep. I hope you find it valuable, motivating and enjoy!

 

 

 

Click Here to get access to my Meal Prep Starter Kit. It contains 8 simple steps to get started and the planner I use to meal prep for the week.

meal-prep-starter-kit


 

Remember: there is no right or wrong way to prep. You need to find the method that works best for you,  get started and stay consistent.

I personally like to combine batch-prepping simple foods that I can use in different ways throughout like chicken, quinoa and roasted vegetables, along with some ready-to-eat meals that are pre-portioned and ready to grab and go.

Here’s what I prepared during today’s tutorial:

  • Starches:
    • Quinoa
    • Baked sweet potato
  • Proteins:
    • Chicken
    • Turkey Mince
  • Vegetables
    • Steamed green beans
    • Roasted cauliflower
  • Snacks:
    • Hard-boiled eggs and tomatoes
    • Energy bars
    • Chia pudding

Hard-boiled eggs

  • 1.Place one or more eggs in a saucepan and cover with cold water. Bring to a boil.
  • 2.As soon as it boils, remove from the stove, cover with a lid and let stand for 12 minutes.
  • 3.Immediately rinse under cold running water. Peel and enjoy right away or store in a container in the refrigerator for up to 5 days.

Basic Quinoa

  • 1 cup quinoa
  • 2 cups broth (chicken or vegetable)
  • 1. Place the quinoa in a sieve and rinse under running water.
  • 2. In a medium sauce pan, place the quinoa and the 2 cups broth.
  • 3. Bring to a boil over medium heat.4. Once it starts to boil, reduce to a simmer, cover with a lid and let cook for 12 minutes.
  • 5. Once cooked and all the liquid has been absorbed, remove from the heat and let sit a few minutes. Fluff with a fork and enjoy immediately or store in a sealed container in the refrigerator for future use in salads or stir-fries.

Turkey mince

Ingredients 

  • 1 pound ground turkey
  • 2 teaspoons avocado oil
  • 1 onion, diced
  • 1 teaspoon cumin
  • 1 tablespoon chili powder
  • 1 cup tomato purée
  • 1 teaspoon coarse salt

Method 

  • 1. In a skillet over medium heat, cook the turkey until browned. Transfer to a plate.
    2. Heat the avocado oil over medium heat and add onion, chili powder and cumin and sauté 3 minutes.
  • 3. Add the tomato purée, turkey and salt and simmer for 15-20 minutes.
    4. Serve immediately or store up to 4 days in the refrigerator.

Baked Sweet Potatoes 

  • 1. Preheat the oven to 425°F. Wrap each potato in aluminum foil, shiny side facing inwards. Wrap them tightly, so no air escapes.
  • 2. Place the potatoes directly onto the oven racks and cook 50-60 minutes, until very tender.
  • 3. Unwrap the sweet potatoes, minding the steam. Make an incision lengthwise, going halfway through each potato.Then push both ends of the potato towards the center to expose the flesh. Season the potato with salt and pepper and

Chia pudding

Ingredients

  • 1 3/4 cups  milk or almond milk (unsweetened)
  • 1/2  vanilla bean, scraped or 1/2 teaspoon pure vanilla extract
  • 1/8 teaspoon cinnamon
  • 2 tablespoons maple syrup
  • 1/2 cup chia seeds
  • Fresh berries

Method

  • In a large bowl, whisk together  milk, vanilla,  cinnamon
  • and maple syrup.
  • Add the chia seeds and whisk to combine. Let the mixture sit 10
  • minutes at room temperature and then stir again.
  • Divide the mixture evenly into  jelly jars, top with berries and set i
  • the fridge 8 hours or overnight.

Roasted cauliflower

Ingredients

  • 1 head cauliflower
  • 1 tablespoon olive oil
  • 3 garlic cloves, sliced lengthwise
  • 2 teaspoons fresh thyme (approximately 4 sprigs)
  • Kosher salt
  • Freshly cracked black pepper

Method

  • 1.Preheat the oven to 425°F placing the rack in the middle of the oven.
  • 2.Using a chef’s knife, remove the large stem from the cauliflower. Then with a smaller paring knife, carefully remove
    the outer green leaves.
  • 3.Cut the cauliflower in half, being careful to slice through the stem so wedges remain intact. Continue to cut into
    wedges.
  • 4.Place the cauliflower wedges on a baking sheet lined with parchment paper, add the oil and toss with your hands-
    there should be just enough to coat all the wedges. Add the garlic cloves, thyme and toss again. Lay the wedges flat
    on the baking sheet with enough space between each piece. Sprinkle with salt and cracked black pepper.
  • 5.Transfer to the preheated oven and roast for 25 minutes or until tender and golden brown.

 

Baked chicken breast

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 2 garlic cloves, smashed
  • 2 sprigs of fresh thyme
  • Salt
  • Pepper

Method

  • 1.Preheat the oven to 425°F placing the rack in the middle of the oven.
  • 2. Rub the chicken breasts with the olive oil, garlic, and thyme. Sprinkle both sides of the chicken evenly with salt and pepper.
  • 3. Transfer the chicken to a baking dish, along with the herbs and garlic cloves.
  • 4. Bake for 20-25 minutes or until juices run clear and an instant-read thermometer reads 160-170 degrees F.
  • 5. Rest 5-10 minutes before slicing or shredding.

Steamed green beans

1 pound green beans, trimmed

  • Steam the green beans in a steamer basket for 7-9 minutes.
  • Store green beans in the refrigerator up to 4 days and reheat by placing in a saute pan with olive oil, salt and pepper to taste.

Date and cherry energy log

Ingredients

  • 1 cup dates
  • 1/2 cup dried cherries
  • 3/4 cups walnuts
  • 1 tablespoon raw cacao.
  • 2 tablespoons shredded coconut (+ 1 tablespoon for topping)

Method

  • 1. In a food processor fitted with a steel blade, add all the ingredients and process until the mixture resembles a crumb.
  • 2.Transfer mixture onto a piece of plastic wrap to form a log. Sprinkle with coconut. Wrap and freeze 10-15 minutes before cutting into bars.
  • 3. Store airtight in the refrigerator for up to 1 week.

 

Click Here to get access to my Meal Prep Starter Kit. It contains 8 simple steps to get started and the planner I use to meal prep for the week.

meal-prep-starter-kit

 

 

What are your favourite Meal Prep staples?

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One Response to Meal Prep Tutorial

  1. Thanks for sharing your meal prep wisdom. Your enthousiasm and positive attitude are very helpful to instill motivation for me. I enjoyed your selection of items/recipes to prep. My only suggestion is that when directions or portions are written in the grey caption in the bottom of the video, the be slowed down somewhat…too fast. I was however glad to se that these instructions are posted on your website. thanks again.

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