Meal Prep – 5 Recipes And 10 Best Meals For Variety

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does anybody know how fast milk travels it’s pasteurized before you know it you give it pasteurized pass to your eyes but it’s also pasteurized don’t act like don’t sit there like this act like you didn’t get the joke it was a funny joke what’s going on and welcome back to the pit main cook kitchen for today’s meal prep recipe we have got a very special video today I’m gonna show you all my preferred method of meal prep I call it mix and match you may call it something else but essentially I’m gonna show you all how to take five basic things and turn them into several different meals so here is five foods ten different ways now there are tons of ways to approach this so I’m gonna just show you one of my simple ways the first thing you have to do is select your proteins for this I’m going to be using some chicken breast and also some garbanzo or some chickpeas after that you have to select your grain you can use some brown rice and jasmine rice I’m gonna be using quinoa if q1 is too pricy in your area then of course you just go with some brown rice after that select your vegetables you want your meal prep to be plant domina so really load up on this so I am going to be using some fresh chopped kale and then I’m gonna roast some vegetables I’m gonna roast some red onion some zucchini some bell pepper some sweet potato if you don’t like sweet potato then you can use some butternut squash and some yellow squash now those are the main ingredients from the prep once you prepare these foods all you’re gonna do is just add and really simple and common items from your fridge and from your pantry to bring the meals together and now I’m gonna show you how to do that right now so if you are ready to roll up your sleeves and get your hands dirty for some meal prep action then let’s get started to a large bowl we’re gonna toss in our veggies so I’m guys okay me some yellow squash some bell pepper some sweet potato and some red onion add in a little bit of olive oil or some avocado oil some sea salt pepper and a little dry thyme or your choice of herb mix it all together and toss to coat place the veggies on a baking tray lined with parchment paper then bake for 35 to 40 minutes at 400 – the chicken breast and add a little bit of cumin your choice of dried herb use some more time sea salt and pepper get your hands dirty and mix it all up spray a gnostics get a little bit of oil then add the chicken breast sear on each side for 3 minutes then bake in the oven for the kale we’re going to keep it simple and spray a nonstick skillet with a little bit of oil toss in the chopped kale squeeze in a little lemon a little water to create some steam and a pinch of sea salt and pepper this continuously stir until the kale softens up and wilts once it turns a vibrant green color then I move it from the skillet just like this set that same skillet back on the heat add in a little bit olive oil and garlic flavor the oil using the garlic toss in the chip piece crank up the heat to medium high then add some personality add in some smoked paprika and some oregano or your favorite writer add a pinch of sea salt and pepper toss together try to get a nice deep rich sear on the chickpeas once that Sears on there move it from the heat season to taste with a little bit of sea salt pepper a little bit more lemon okay now here’s the fun part we’re gonna bring everything together and start to mix and match some noodles so for breakfast we have two options the first one we’re gonna make a breakfast power bolt cook up some eggs first thing in the morning and if you want you can add a little bit of cheddar cheese add the eggs to some quinoa along with some freshly chopped tomato the green onion and if desired a little bit of avocado [Music] if you aren’t a fan of eggs you can use your prep chicken or your chickpeas and remember to save time every morning when you’re making your breakfast by having freshly chopped tomato and freshly chopped green onion ready to go for the other breakfast meal we’ve got one of my favorites of all time it is a vegan quinoa powerful so we’ve got our cooked quinoa and then we’re gonna add in common items like some fresh blueberries and some almonds instead of adding in some honey or some sweetener you can add in some dried fruit like I did here I use some dried cherries now my preferred way to make this is to warm up the quinoa in the microwave and then add in the cold blueberries and the room-temperature almonds and the dry fruit and then your choice of milk in order to keep this plant-based I’m gonna be using some almond milk but if you want you can have some regular milk too now for the next set of meals we’re gonna mix a little bit of the quinoa with our roasted veggies mix and toss to combine add it to your milk containers really live the hardiness of this one for one meal you’re going to add in some grilled chicken breast and the other one we’re going to keep it plant dominant by adding on some spicy roasted chickpeas and if you want to boost the hardiness just a bit you can add in some fresh tahini for another lunch we’re going to mix our braised kale with some chickpeas avocado flavor it with a little bit of lemon for a lower carb option we’re going to add in our roasted vegetables and some grilled chicken our next meal is heavy on the veggies so we’re gonna add in some braised kale roasted veggies and your choice of protein I’m gonna add in some leftover chicken and don’t be afraid to sauce it up to add some variety you could use some low calorie barbecue sauce or you can even make your own here I’ve got some peanut butter I’m gonna add in a little bit of soy some water and some lime this is a really quick and simple peanut sauce recipe and you could even spice it up with a little bit of Si Racha [Music] next we’re going to mix some quinoa some of our kale and spicy chickpeas pulled everything together beautiful colors enjoy this with your favorite low-calorie vinaigrette for the ultimate greens ingrain soul for this last one we’re going to add in kale and raw bell pepper for some nice peppery crunch add in your chicken breast or your choice of protein along with a little bit of avocado to boost the calories just a bit more check out the variety and the vibrant colors here on this table couple final notes about this prep the first one is all these foods are interchangeable so if you’re not a fan of chickpeas pick something up if you don’t like chicken swap it out with shrimp always do what’s your budget and your preferences will allow secondly don’t discount the caloric benefit of adding in things like avocado or maybe even a protein shake to your diet those things can help to boost the calories if you are feeling a little bit hungry or you need to add some hardiness to your meal third thing I’ll say is that these meals are very small so they are designed for the person who wants to eat several meals a day these are not really big meals but this is a good thing though because then you can have variety throughout the day in several different ways and the fourth thing I’ll share here just have fun I came up with 10 easy ways to mix and match these and guess what the cool thing about this prep is these five different foods actually only took under one hours of everything collectively so think about that in terms of efficiency for meal prep that frees up your time so that way you can go ahead and do more things or you can come back midweek and do the same thing over again but with different foods just takes one hour guys one hour of your time to prepare these five things and then mix and match throughout the week so that you could have some variety I think we can all do that right that is it for today’s video guys I want to thank y’all for watching if you like videos like this then I ask that you hit that like button below and remember to subscribe to the channel so that way you can be notified whenever we drop fresh hot new content just like this and I want you also to comment below if you have an idea of how you can mix and match these we want to know because we all want variety in our diets all right guys again thank y’all for watching until next time I want to try to keep it healthy but of course what that’s right never ever boring ooh bye guys [Music] [Applause] [Music]


  1. Hey Fit Men Cook! What are those glass bowls you use called? I've been looking for them i can't find exactly what you use.

  2. I've been saying for the longest that I'm going to start meal prepping. Everything you made, I either have it in my pantry and fridge. Great meals! ๐Ÿ‘Š๐Ÿ‘

  3. My son told me about your channel. Such a great find. I've recently been diagnosed with diabetes so II'm looking for healthy meals to change my lifestyle. There's alot of bad advice for diabetics out there. Please consider doing a video that focuses on it since I think you would do a great job at it. Thanks!

  4. So happy I found your channel, just purchased your book and already made 3 recipes โœ… shopping tomorrow for cranberry sweet potatoe protein muffins & lasagna.
    PS the turkey oat muffins are AMAZING!!!

  5. Thanks for showing how to mix things up. Meal prep gets boring when youโ€™re eating the same thing everyday. Thanks for the great content! ๐Ÿค˜๐Ÿผ๐Ÿ˜Ž

  6. I love your channel!! Such amazingly delicious and simple meal prep ideas. I even downloaded your app and keep leading my friends to your channel. Thanks!!

  7. Brilliant movie! Hereabouts at Y&S FOOD! we like to notice this type of content. We make Travel & Food video as well, throughout the planet, so we are continually seeking for inspirations and perhaps concepts. Thank You.

  8. Fantastic video footage! Here at Y&S FOOD! we like to discover this sort of content. We make Travel & Food movies too, world-wide, and we are habitually interested in inspirations and so vision. Thank You.

  9. These are all so simple and delicious looking! I like chickpeas, but for some reason they give me digestive issues (And I don't have a sensitive stomach usually. My digestive system just hates chickpeas and green cabbage)

  10. You generally did ad tahini to the roasted chickpea one.. but woulnd't you have to add tihini (or some other nut) in order to make it a complete protien?

  11. I am big fan of your videos and love this idea of variety and mix and match! What are the sizes of the containers? Any advise where to order them?

  12. Love this channel!! I donโ€™t think I would still be eating really clean if it wasnโ€™t for all your ideas of meals! Thank you!!

  13. Just found your channel! Iโ€™m starting to meal prep again! And ran across your video! Thank you for making life a little easier will meal pre ideas!!

  14. "Past-eur-ize before you know it" ๐Ÿคฃ๐Ÿคฃ Love it! Your too funny and definitely put a smile on my face๐Ÿ˜

  15. ๐Ÿ‘€๐Ÿ˜ฎ I didn't know you could roast chick peas!! That's a game changer for me, because I never liked them on their own besides as hummus. Awesome. I've learned something new today ๐Ÿ˜

  16. I had to Google some ingredients as its different in the UK. You say green onions we say spring onions

  17. Liked before even been watched๐Ÿ‘๐ŸปYour food is always so colorful and tasty!๐Ÿ˜‹love it! Thank you ๐Ÿ™๐Ÿป

  18. hi good evening lol yes I got the joke lol!…I have a question I am a poor person who cannot afford healthy food sometimes because vegetables are so expensive where I live.even the good oils like olive oil and the real coconut oils.I really wanna loose some weight but I can't really afford the good foods…what do I do?please I need your that chick peas I loveeee it but it can be very expensive even Brussels sprouts and those nice vegetables.

  19. Oh lord almond milk???I can't even afford it that's worse…not even these delicious its not easy .

  20. yeah! I agree with your facts! I am also doing a health channel and checking out mine is also much appreciated

  21. Keep up the goodness. Out of the hundreds of meal prep videos I've watched. Yours are by far my favorite. Love love love all the recipes so far. Your Soul Food Vid is an ABSOLUTE hit in my house hold. We make that regularly.

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