Healthy Meal Prep | Week 1

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Happy New Year everyone! I am so excited to
welcome 2015! I have a feeling it is going
to be an absolutely incredible year and I
can’t wait to share it with all of you. Now
to be honest I was a little decadent over
the holidays so I’ve made it my New Year’s
resolution to get back on track and start
eating well. And I’ve created a couple new
great series ideas for the month of January
to help me do that. And hopefully you will
find them as inspiring as I do. Now the first
is called my 30 Day Smoothie Challenge and
it’s going to be happening entirely on Instagram.
So if you don’t follow me on Instagram, head
over to thedomesticgeek1. I’m going to be
sharing a brand new smoothie recipe every
single day of January. The second series is
going to be all about Healthy Weekly Meal
Prep. Now a few months ago I posted a weekly
meal prep video and you guys seemed to love
it and you’ve been asking for more ever since.
So every Thursday, through the month of January
I’m going to share a new Weekly Meal Prep
video to get you inspired for the week to
come. Basically, this is a way to do all of
your cooking on Sunday and set yourself up
for success the entire week. You’ll also be
able to find all of the shopping lists on so once you’re done watching
this video head over there and you can just
print out the shopping lists, take them with
you to the grocery store and boom, you are
ready for the week. The star of the show this
week will be these beautiful salmon filets.
Now I’m just going to create a really basic
marinade for them and bake them in the oven.
It could not be simpler. I’m basically combining
some olive oil, a little bit of fresh lemon
juice, some garlic and some salt and pepper.
I’m going to whisk this together really, really
well and pour it over my salmon filets. Now
we’re going to let these sit for fifteen or
twenty minutes so they can absorb all of that
deliciousness. In the meantime, I’m going
to get started on my rice. Now I’m using some
brown and wild rice so it takes just a little
bit longer to cook – about 30-40 minutes.
So what I’m going to do is combine the rice
and some vegetable stock with a little bit
of garlic in a pot. I’m going to bring this
to a boil and then once it’s reached a boil
I’m going to turn the heat down to low, put
the lid on and let it simmer for 30-40 minutes
or until it’s soft and delicious. While my
rice is simmering away, I’m going to put my
salmon in the oven at 350°F. We’re looking
for about 15-20 minutes or until the salmon
is completely opaque all the way through.
In the meantime, I’m going to get started
on wilting my spinach. All I’m going to do
is in a frying pan, heat up some olive oil,
add a little bit of garlic and then, in goes
my spinach. I’m going to put the lid on and
allow it to wilt completely. Once it’s done,
I’m just going to put it in a container, let
it cool and then I can eat it for lunch and
dinner all week long. Now I think it is really
important when you’re doing weekly meal prep
to make a nice, big salad that will last all
week long. That way, when you’re feeling peckish,
you’ll reach for that instead of some potato
chips or cookies. Basically for this salad,
the secret is not to use any lettuce because
lettuce will just not hold up to a dressing
all week long. So I’ve got some beautiful
cherry tomatoes standing by and to that I’m
just going to add some gorgeous pepper – I
love bell pepper. They’re so delicious. And
some kalamata olives which add a beautiful
saltiness to this. And then we’re just going
to add a few cubes of feta. And when I say
a few, I mean a lot. Some olive oil, a little
bit of white wine vinegar for some acidity,
some salt, some pepper and my favourite homemade
Greek seasoning. Next up, I’m going to prep
my raw veggies. Now these are great to have
on hand when you’re having a snack attack.
So this week I am going to be prepping some
carrots, some zucchini, and a little bit of
cauliflower. Next up, I’m going to prep my
fruit. This week it’s going to be some pineapple
and some mango. And don’t sweat it if you
can’t finish all of this fruit within the
week, you can totally freeze it for smoothies
next week. Finally, I’m going to make one
of my very favourite snacks – it’s a super
simple trail mix and it’s perfect when you
have a case of the munchies. So in a large
bowl, I’m combining some almonds, some walnuts,
some cranberries, and some raisins. It’s as
simple as that. I really hope you find this
weekly meal prep helpful and remember, all
of the shopping lists and recipes are listed
in the description box below. All you need
to do is click the Show More button, They’ll
also be posted on so be
sure to check them out there. And if you give
them a try, be sure to Tweet or Instagram
me a photo because you know I love seeing
what you’re coming up with in your very own
kitchens. And finally, if you haven’t already,
be sure to SUBSCRIBE to The Domestic Geek
because there’s lots more Weekly Meal Prep
where this came from 🙂


  1. First of all, I love all your videos! Not just your recipes, but the way you present them as well! I want to request a video about vegetarian lunch/dinner ideas excluding just salads. Although I love salads, sometimes I want something more. Thanks! 🙂

  2. Allergic to salmon but it sucks because it tasted so amazing. But a sliver the size of the tip of a nail put me down for three days.

  3. I found so much motivation in your videos. I binged-watched countless of them for a solid few hours. Taking all of these meal preps and ideas all the way to the top of my journey to a healthier body. THANK YOU!!!

  4. Do you have any meal prep episodes that don't require oven cooking and/or any meal prep episodes that make use of one-pot dishes? I live in Japan in a teeny little studio that just has a single gas range, a saucepan, a frying pan, and a baby toaster oven. It takes me three times as long as it should to do normal meal prep because I have to do each step one after the other instead of all at once.

  5. I have a dumb question. Does the salmon and rice really last a week? I mean it still tastes good after that time?

  6. Thank you so much for this I have 3 girls and its a struggle at dinner time sometimes but this will make things so much easier!

  7. Interesting video. So fun to see similarities in the way you prepare food (I also prepare sallad for the week) and also rice. Great meal and planning tips! 🙂

  8. Hello! I am really excited about this menu, I actually bought everything yesterday and I bought double the amount because I have my husband and my two kids, but I have a question, I made the salmon and the salads, how is this going to last me the entire week? do I eat salmon every day? I don't have enough recipes for the entire week that are healthy like the salmon and the salads so I back to the same problem. Great videos!

  9. Hey! You are great! Really, I am very happy about organizing all food for the complete week. Your videos are amazing! All so clean and perfectly organized. I like very much the glass mason jar idea! I love all that you do! go ahead with more healthy videos! Thanks a lot!

  10. This was amazing really great we are pescatarian so glad I watched this lol good tips galore

  11. Hi, here from Quebec city in Canada, i am all set and ready to lose weight with your "so good food" to eat and ideas to make it more fun. I just bought your book, so if you have an email adress i will send you picture before and after :)))

  12. Where do i find the receipes of your greek seasonning and also salad dressing.
    Thanks ( i bought your ebook can't find it there)

  13. @The Domestic Geek ..hope you respond. This is for one person for one week right? I would have to double the portions to accommodate an extra person.

  14. These are brilliant! I absolutely ADORE your channel! You seem like such a bright and loving personality and your creativity is wonderful – thanks for sharing it with us!

  15. I like to add dill and garlic to my salmon and also use crushed garlic in my rice to give it some flavor.  Will try it with the vegetable stock to also flavor it up.  Great idea!

  16. I have to say "I love your videos! " where have you been all my life, lol. You will not believe how much you've helped me with meal ideas for my family. Thank you soo much and keep up the hard work. I truly appreciate it!…. Hazel.

  17. I'm enjoying your video's they are inspiring! Last week I made this salad, and used balsamic vinegar, because I LOVE a good balsamic, It was delicious, but not as pretty. Still a big hit in our family, so I made it again this week, bigger batch, and used white balsamic. Yum, just as good, and you can see all the pretty colors now! 🙂

  18. I love the way u cooked the salmon. I need to ask something. I have noticed this happening on all my videos lately. I see captions in front of the videos and I have never seen this before. How can I get this off there so I can see the videos ?

  19. I'm just getting into cooking now, and I have a question. Are meal preps usually intended to be eaten for breakfast, lunch, and dinner in one day for 7 days of the week? How do meal preps work? Silly question I know. And awesome videos by the way! I'm learning so much!

  20. when prepping celery and carrot. cut little slits in each end of the strips put them in a tight container and add ice cubes . This causes the ends to curl and look pretty and kids love them. My grandmother told me that trick and it was the one way I would eat raw carrot sticks. 🙂

  21. So how did you cook the rice? how much, how long? It is the only thing not in the description box. I always seem to mess up rice.

  22. feeling so nostalgic 😀 I discovered this channel on New Year and I've been cooking my own food ever since 😀

  23. Hello have u ever made a tandoori chicken or the spice I found one a bulk barn that is awesome but it's mystery spice. Haha

  24. Help I love the ideal but have no teeth is there away to soften the veggies before i store them?So that i can eat them.

  25. What can i sub the feta with for the salad? Thanks 🙂 Planning to prep this whole menu for next week… first week back to classes love love this series

  26. DG, you're phenomenal, thank you for all your great ideas. I'm going to try meal prepping for my whole family – individual instead of whole meals, so that everyone can make things as they need. Besides, my husband doesn't like fish and has different needs than me, for example.
    Anyway … I'm not used to brown rice yet. Can I use a rice steamer to make both white and brown rices, and then blend them?

  27. hey girl!!! love your videos!!! i was wondering where you get your mason jars from? is there a wholesale website?

  28. Omg! I just discovered you and you are a heaven sent! Love EVERYTHING about your channel!🙌😊 Thank you!!

  29. I am attempting to comply with this keto diet plan listed below.
    + +
    Still underway with this keto guides as well as still excellent until now..

  30. There are three factors in fat reduction – exercise, diet, and motivation.
    One place I found which succeeds in merging these is the Triple trim formula (check it out on google) definately the no.1 diet i've heard of.
    look at all the before and after pictures and incredible reviews.

  31. There are three factors in fat reduction – exercise, diet, and motivation.
    One place I found which succeeds in merging these is the Triple trim formula (check it out on google) definately the no.1 diet i've heard of.
    look at all the before and after pictures and incredible reviews.

  32. I have spent months studying weight loss and discovered a fantastic website at Trevs trim formula (google it if you are interested)

  33. Can someone please help me understand how this is meal prep for a whole week, when we are supposed to eat 3 meals a day? I only see one meal in this video and that's dinner.

  34. Tons of oil, frying, feta cheese, nuts… Not exactly that healthy! I wouldn't follow this diet to lose weight.

  35. Hello guys! Whoever out there who is interested in building a business of a healthy food, please reach me via LINE @celestaviola . Thankyou!

  36. I found keto diet books that support our diet challenges.
    ## ##
    I am still following this plan and it was pretty good..

  37. Hey Sara Lynn, I just LOVE your channel!  Have been eating kinda badly this last wk, & I can tell it has affected my energy & emotions- ugh!  I'm going to try this meal prep this wknd (got your eBook a few mos ago).  I let my fam & friends know re: this channel also b/c it's SO helpful.  Keep up the GREAT work!!!

  38. A while back I learned of this weight loss plan “lyly amazing guide” (Google it) from a buddy who following the directions lost practically 13 lbs within only a few short days. We are trying this diet now plus the results so far have been far beyond my wildest dreams. It comes really recommended. You can find it on Google.

  39. TIP put pictures of your meals on the thumbnail or else ppl will look at the pictures and not click on the video thinking they already watched the video

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