5 Healthy MEAL PREP Ideas | Back-To-School 2017
- Hey my lovelies.
Whether you're headed backto school, back to work,
or just generally back toreality after an amazing summer,
these five awesome mealpreps I've got today
will really help you get backon track with your eating.
I love all of theses meal prep ideas
because you can put togethera big batch on Sunday
and enjoy them throughout the week.
I'm kicking things off todaywith an awesome combination
of fiber rich brown rice, areally crunchy red cabbage slaw,
and these amazing sweetand spicy meatballs.
Now to make our meatballswe are going to get started
with some ground turkey in a bowl.
And to that we are gonnaadd some bread crumbs,
some pineapple, somefinely chopped green onion,
and one egg.
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Then for even more flavorI'm adding some hoisin sauce,
some sriracha saucefor a little spiciness,
and some garlic and ginger.
I'm gonna stir this mixture up
until everything is well combined
and then I'm going toroll out my meatballs
and place them on aparchment lined baking sheet.
Into the oven these goat 375 degrees Fahrenheit
until they're cooked through.
I like to finish them off
with a little morehoisin sauce as a glaze,
and they are ready to rock!
Next I'm mixing up asimple red cabbage slaw
to go with my meatballs.
In my bowl I've got somefinely shredded red cabbage.
To that I'm going to addsome julienne carrots
and some finely diced red onion.
I'm just gonna dress myslaw simply with some oil,
some vinegar, a little bit of honey,
and of course some salt and pepper.
Give that a toss
and this deliciousnessis ready to be enjoyed.
This box is such a gorgeous combination
of tasty flavors, textures, and colors.
It will become a total hit for lunch,
but of course you could justas easily enjoy it for dinner.
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Next up, loves,
I've got a really healthy Greekinspired lunchbox for you.
I like to start witha nice layer on quinoa
at the base of my lunchbox.
Then I pile on some beautifulGreek inspired chicken,
a cucumber and feta saladfor some nice crunch,
and then serve it all with alittle side of tzatziki sauce.
Uber good!
Now for my Greek chicken
I use boneless, skinless chicken breasts,
but you could definitelyuse legs or thighs
if you wanted to.
Next I added the zestand juice of one lemon,
a little bit of garlicpowder, some dried oregano,
and some salt and pepper.
Then we simply bake thesebabies at 375 degrees Fahrenheit
until they're cooked through.
This amazing salad isequally easy to prepare.
It all starts with somechopped cucumbers in a bowl.
To that I'm adding sometomatoes, some feta,
some freshly chopped dill,a little Greek seasoning,
some olive oil, and some red wine vinegar.
Give that all a tossand what you end up with
is this really flavorful, colorful salad
that you will just devour.
This lunchbox is a really great way
to show lunch how much you care.
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My next lunchbox
features some really greatAsian inspired flavors.
It all starts with one of myall time favorite recipes,
my Chinese fried quinoa as a base.
Next I like to pile onsome steamed green beans
and some tasty garlic shrimp.
You just start with a nice hot frying pan.
To that you're gonna addjust a little bit of oil
to prevent things from sticking.
Next you're going to addsome finely chopped onion.
Cook that for three or four minutes
or until it become translucent,
and then you can add some minced garlic.
Once that garlic is nice and fragrant
in goes our veggies.
Now in this case I am usingsome frozen peas and carrots.
What could be easier than that?
But of course this recipe
you could actually use anytype of veggies you wanted to.
I'm gonna saute my veggies
until they're just cooked through,
and then I'm going to pushthem all over to one side
and scramble up a couple of eggs.
Once my eggs are amply scrambled
I'm going to stir everything together
and then toss in my cooked quinoa
and a little bit of soya sauce.
You just need to mix all this goodness up
and cook it for anothertwo to three minutes
until it's heated through,
and it is ready to be devoured.
My garlic shrimp is just as simple to make
and just as flavorful.
It once again starts
with a little bit of oil in a frying pan.
To that I'm adding my peeled shrimp
and seasoning it up with alittle bit of salt and pepper.
I'm going to cook my shrimp
until it's nice and pink and opaque.
And when it's got
just about another minuteof cooking left on it
I'm going to add some minced garlic
and some red chili flakes.
Toss that all togetherand what you end up with
is one of the fastest sourcesof protein you can think of.
This meal prep has beautiful,complementary flavors
that I think you guys are going to love.
And I can honestly say,
if you've never made Chinese fried quinoa,
it'll seriously change your life.
(upbeat guitar music)
For my next lunchbox
I've got some fun Mexicaninspired flavors for you.
It all starts with my lime cilantro rice.
Next I like to pile in
some fiber rich black bean and corn salsa.
And finish it all off withsome awesome fajita chicken.
You just start with a nicehot skillet on the stove.
To that you're just gonnaadd a little bit of oil
and then pile in your veggies.
I'm using some red onion here
and some beautiful bell pepper,
but you actually are welcome
to use any kind of veggies that you want.
I'm also going to pile insome thinly sliced chicken.
Once all that goodness is in the pan
it is time to get our fajita on
with some classic fajita spices.
Today I'm using some garlic powder,
some chili powder, some onion powder,
a little bit it dried oregano,
some paprika, and some cumin.
We're just gonna hit this
with a little bit of salt and pepper
and then cook it all up untilour chicken is cooked through.
If you find things aresticking a little bit,
go ahead and add a few splashes of water
to the bottom of your pan.
This will help just loosen everything up.
This beautifully spiced chicken mixture
is really well complemented
by my cool black bean and corn salsa.
This starts with some canned black beans
that I've rinsed and drained.
To that I like to add somefrozen corn for sweetness,
some red bell pepper for crunch,
and of course some red onion
because we just lovered onion around here.
We're gonna hit that all witha little bit of chili powder,
some refreshing freshly chopped cilantro,
and then finish it off withthe zest and juice of a lime.
Give that a good toss
and this salsa is ready to be devoured.
We're going to repeat thosesame refreshing flavors
in our rice dish.
In this case I'm startingwith some white rice,
but of course you coulduse brown if you wanted to.
To that I'm adding thezest and juice of a lime,
and a little freshcilantro for good measure.
This just adds a little pizazzto otherwise boring rice,
and seriously rounds out
all of the deliciousness in this dish.
Guys this is a really tasty way
to get a ton of nutritionwith a ton of flavor.
I hope you will give this one a try.
Finally today
I'm going to show you one ofmy very favorite meal preps.
It's my lemon dill salmon.
And what I love aboutusing salmon in meal prep
is that it tastes just as goodconsumed cold as it does hot.
So you have both options there.
This lunchbox starts
with a beautiful layerof my lemon parsley rice.
I top that with somegorgeous steamed vegetables,
some broccoli, some asparagus,
and then I finish it off
with this incredible lemon dill salmon.
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I'm starting with somegorgeous salmon filets
on a parchment lined baking sheet.
I like to top them with asprinkle of garlic powder,
a little salt, a little pepper,some freshly chopped dill,
and then a few slice of lemon.
I bake these at 375 degrees Fahrenheit
until they're cookedthrough, let them cool,
and then they are ready to be packed up.
For my lemon parsley rice
I start with some cooked white rice.
To that I add some freshly grated garlic,
the zest and juice of a lemon,
and of course a ton offreshly chopped parsley.
This is a really refreshingway to enjoy your rice,
and is really beautifully complemented
by those gorgeous green veggies,
and of course thatamazing lemon dill salmon.
As far as I'm concerned
this is heart healthylunch at it's finest.
I really hope you guys
will give all of thesemeal prep ideas a try.
And if you do you must Tweet me,
Instagram me, or Snap Chat me a photo
because of course I loveseeing your kitchen creations.
Keep in mind
if you are interested inmore meal prep inspiration
I have a ton of it on the channel.
So I've linked a playlist inthe Description box below.
And of course all of today'srecipes are down below as well,
so you can take a look.
Finally, if you have notalready, be sure to Subscribe
because there is lots more deliciousness
where this came from.
ORDER MY Brand New COOKBOOK "The Domestic Geek's Meals Made Easy" on Amazon Here: https://amzn.to/2tSxEgE 35 Lunch Bowls eBook http://bit.ly/HealthyLunchBowlseBook More Meal Prep Menus: http://bit.ly/1SQEHwX Menu 1 Turkey Meatballs 1lb ground turkey ½ cup green onions, chopped ½-1 cup panko breadcrumbs ½ cup crushed pineapple 1 egg 2 tbsp Sriracha 3 tbsp hoisin sauce 1 tsp ginger, grated 2 garlic cloves, minced Salt and pepper In a large bowl, mix together all ingredients, reserving 2 tbsp of hoisin sauce. Using hands, shape meatballs & place on parchment lined baking sheet. Bake at 375ºF for 25-30 min, or until golden & cooked through. Glaze with remaining hoisin sauce Red Cabbage & Carrot Slaw 1 small red cabbage, shredded 4 carrots, julienned or shredded ½ red onion, diced 3 tbsp olive oil 3 tbsp white wine vinegar 1 tbsp honey Salt & pepper In a large bowl, mix together cabbage, carrots & onion. Season with oil, vinegar, honey & salt & pepper Brown rice Lime & Cilantro garnish Menu 2 Fajita Chicken 2 red bell pepper, sliced 2 orange bell pepper, sliced 1 red onion, sliced 4 chicken breasts, cut into strips 1 tsp garlic powder 1 tbsp chili powder 1 tsp cumin 1 tsp paprika 1 tsp onion powder ½ tsp dried oregano Salt & pepper Oil In a small bowl, whisk together spices & set aside. In a large pan over med-high heat, add peppers, onion & chicken. Season with spices. Cook, stirring occasionally until cooked through. Black Bean & Corn Salsa 1 can black beans, rinsed and drained 1 cup corn kernels, cooked 1 red pepper, diced ½ red onion, diced 1 lime, zest and juice 1 tsp chili powder ¼ cup cilantro, chopped Salt & pepper Cilantro Lime Rice 1 cup white rice 2 cups water 1 garlic clove, minced 2 limes, zest and juice ¼ cup cilantro, chopped Salt & pepper In a medium saucepan, bring rice, water & garlic to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat & let rest, covered, for 5 min. Stir in lime juice & cilantro. Menu 3 Greek Chicken 4 chicken breasts ½ lemon, zest and juice 1 tsp garlic powder 1 tsp dried oregano Salt & pepper Place chicken on nonstick or parchment lined baking sheet. Season with lemon zest & juice, garlic powder, oregano, & salt & pepper. Bake at 375ºF for 15-20 min, or until chicken is cooked through Cucumber & Tomatoes with Feta 2 cups cucumber, diced 2 cups cherry tomatoes, halved ½ cup feta, crumbled 2 tbsp dill, chopped 1 tsp greek seasoning 3 tbsp oil 2 tbsp red wine vinegar Salt & pepper Tzatziki 1 cup plain Greek yogurt 1 cucumber 1-2 garlic cloves, grated ½ lemon, zest and juice ¼ cup dill, chopped Salt & pepper Peel, seed & grate cucumber. Using a clean kitchen towel, squeeze out excess water. In a med bowl, combine greek yogurt, cucumber, garlic, lemon zest & juice, dill & salt & pepper Cooked Quinoa Menu 4 Lemon Dill Salmon 4 6oz salmon fillets 1 tsp garlic powder 2 tbsp dill, chopped Salt & pepper to taste. 1 lemon, sliced (with rind on) Season salmon with dill & salt and pepper to taste. Place on nonstick or parchment lined baking sheet & top with lemon slices. Bake at 375ºF for 10-12 min, or until salmon is cooked through. Steamed Broccoli & Asparagus 1 bunch asparagus, trimmed & cut into thirds 1 broccoli crown, cut into florets Heat 1 inch of water in a large pot. Combine veggies in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness. Run under cool water to prevent further cooking White Rice with Parsley 1 cup white rice 2 cups water 1 garlic clove, grated Salt & pepper ¼ cup parsley, chopped ½ lemon, juiced In a med saucepan, bring rice & water to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat and let rest, covered, for 5 min. Stir in garlic, parsley & lemon juice. Season with salt & pepper Menu 5 Garlic Shrimp 1lb shrimp, peeled 3 garlic cloves, minced ¼ tsp chili flakes (optional) Salt & pepper oil In a large skillet over med-high heat add oil. Add shrimp & cook for 2-3 min. Add garlic & season with salt & pepper to taste. Continue to cook, stirring occasionally until shrimp is cooked through. Green Beans 2 lbs green beans, tips removed In a large pot with 1 inch of water & a steamer basket, bring to a boil. Add beans to basket and cover. Cook for 5-7 min, or until beans are cooked to your liking. Run under cold water to stop cooking Chinese Fried Quinoa 2 cups quinoa, cooked 1 small onion, diced 1 garlic clove, minced 1 cup frozen peas and carrots 2 eggs, beaten (optional) 1-2 tbsp soy sauce oil In a large wok or skillet, heat oil over high heat. Add onion & carrots & cook for 3-4 min. Add peas, carrots & garlic & cook for another min. Push veggies to one side of the pan and scramble eggs on the opposite side. Once eggs are cooked, add quinoa and mix. Season with soy sauce. Cook for another min. The Domestic Geek is Hosted by Sara Lynn Cauchon