Quick and Healthy Meal Prep: Breakfast, Lunch, and Dinner in Under an Hour (Full Transcript)

Speaker 1: Let's meal prep healthy breakfast lunch and dinner in less than an hour. I'm making meals for four days for two people so there are going to be eight servings in each meal. These meals last in the fridge for the four days but if you wanted to make meals for the whole week you can of course make more servings and freeze some of the meals. All these recipes are super easy to make and they're high protein and so delicious. Now I'm going to put the timer on and let's begin. First I'm preheating the oven to 220 Celsius degrees which is 430 in Fahrenheit. Meanwhile the oven is warming up I'm prepping overnight oats for breakfast which take about five minutes to make. I'm making them in these glass jars but even quicker way would be mixing everything together in one big container making two servings per jar. So I just mix together gluten-free oats, chia seeds, almond milk or any milk you like, low-fat greek yogurt, if you also have IBS like me be sure to use lactose-free yogurt, then I also add some maple syrup and vanilla extract. Then I just stir until combined. Then I just put them into the fridge to set. After prepping the breakfast I chop some potatoes that I washed earlier then I just spread them in a baking pan with parchment paper. I drizzle some olive oil on top. I'm using garlic infused olive oil for some flavor which is by the way low fat map so it's safe for us IBS sufferers. Then I sprinkle some salt on top and stir until combined. Then I bake them in the oven for about 25 minutes. Then I'm prepping salmon and chicken for dinner with the potatoes. I like fish but I can't eat it four days in a row so this way I can eat salmon today, chicken tomorrow and so on. First I drizzle a little bit of olive oil on top of the salmon pieces. I'm seasoning the salmon with Dijon mustard. I saw someone do this on TikTok and I had to try it out and it turned out really good. Then I also sprinkle some salt and pepper on top. The chicken I'm brushing all over with a lot of pesto and lastly I'll sprinkle some salt and pepper on top. Usually I marinate the chicken for at least one hour beforehand but since we're trying to do everything in less than an hour today I'm doing this just before they go into the oven. Meanwhile the chicken, salmon and potatoes are cooking. I'm starting to prep the pasta salad for lunch. First I cut cherry tomatoes in half then I add a tablespoon of olive oil to a pan and the cherry tomatoes and let them cook for about five minutes. Then I'm cooking two packages of lentil pasta. I boil it for seven minutes so that the pasta is just cooked so that it won't get mushy. Then 10 minutes have gone by so I take the salmon out of the oven. I'll put the chicken back to the oven with the potatoes for five more minutes. At this point the tomatoes are ready so I remove them from the pan. I also reserve the tomato juice for the pasta salad dressing. Then I mix the ingredients for the dressing together. I already have the tomato juice in a mug. Then I add a tablespoon of garlic infused olive oil, two tablespoons of balsamic vinegar and a pinch of salt and pepper. Then I take the chicken and the potatoes out of the oven and check that the chicken is fully cooked. I baked it for 15 minutes and the potatoes for 25 minutes. Then I'm cooking some frozen vegetables. I'm reusing the same parchment paper that I used for the potatoes. By using a frozen veggie mix with ready chopped pieces I save a lot of time. Make two pans of these and bake them for 15 minutes. Then I build the pasta salad in a big glass container. I add the lentil pasta, arugula, some mini mozzarellas, the roasted cherry tomatoes which bring a lot of flavor to this pasta salad and then I add a bunch of fresh basil and lastly the dressing. Then I just stir until everything is combined. Lastly, I make a super easy sauce to go with the dinner. You could of course use a store-bought sauce as well. I'm using a bunch of fresh parsley, low-fat sour cream, lemon juice and a little bit of salt and pepper. The final step is to just take out the veggies from the oven. I managed to do everything in less than an hour. Meal prepping really saves so much time because now I have ready breakfasts, lunches and dinners waiting in a fridge for the next four days for me and my boyfriend. The overnight oats I usually serve with some blueberries. You could even mix them already with the oats when prepping to save time. Then I also like to add a little bit of honey or peanut butter. The pasta salad is ready as it is. I just recommend stirring it always before serving. For dinner, I like to reheat on a pan. Then I just add some of the sauce on top. Written recipes for all these meals are in the description box. Let me know down in the comments if you want to see more quick meal prep ideas like these. Hope you try out the recipes. Enjoy.