Speaker 1: I Hello YouTube fam, welcome back to my channel on today's video we are going to meal prep together. So today's meal prep Sunday I'm gonna walk you guys through how I meal prep how I set myself up for the week With a bunch of healthy meals that you can make at home. I find meal prepping to be something so amazing I feel like I've gotten it pretty down pat at this point. I've been doing it for around two years I don't do it every single Sunday But when I do it literally saves me so much time throughout the week to just have these Healthy foods already prepared already ready to go in my fridge And so I'm going to explain to you guys What I do to prepare myself to meal prep what I get at the store and then how I actually a meal prep just for context I live with my boyfriend Pedro. And so whenever I We've been living together for a little over a year now And so whenever we buy groceries, we always buy in a little bit larger quantities Sometimes it doesn't last us the whole week So we've had to kind of learn over time as to like what's the right amount of food to buy? But for today's meal prep, I will be meal prepping for two people But if you do this meal prep just for one person It'll 100% last you the whole week or you could just pick a few of the things that I'll show you that you might want to make and then the second thing that I wanted to share which is a little bit of a different way That I personally meal prep is a lot of the times when people meal prep They'll go and they'll make like a set bowl already pre-made already like with the rice with the chicken with the whatever So they'll just like already have these preset combinations of food the way I meal prep is a little bit different What I do is I pick a few different Proteins a few different vegetables and a few different sources of carbs or starches and I meal prep each of those separately So let's say make some grilled chicken some salmon some tilapia and then I make sweet potato rice lentils and then broccoli cauliflower Brussels sprouts maybe one more thing I'll have them in pretty much separate containers in the fridge And so throughout the week when I'm figuring out what I want to eat I then mix and match those things so that I can have more diversity in what I eat I personally don't really like repeating meals and anyone who follows me on Instagram knows I love nourish bowls So I love picking a base of like let's say arugula and then just figuring out which of these toppings I want to put in It so that's kind of how I go about it. Now. I'm gonna start walking you guys through my process So the first thing that I did which is actually really great if you do it before you leave for the grocery store just because it'll help you get a better sense Of what you already have because that's gonna change every week is I just went through my fridge and I wrote down What I do have in my fridge and then I also wrote down what I need to buy That's kind of like what I'm needing to get and this is just gonna help me stay a lot more organized because when I go To Trader Joe's I end up buying so many things that I maybe don't even need or have space for at home You can buy pretty much all of these ingredients at any grocery store It doesn't have to be Trader Joe's. It doesn't have to be Whole Foods It could literally be any grocery store. I typically will buy proteins and then produce like vegetables potatoes that kind of thing other days, I'll have to get like milk or Yogurt or things like that and like for those things I tend to prefer certain brands like I love for example the milk almond milk But they don't have that at Trader Joe's So I would usually then buy the milk on a separate day or I would buy it as I need to Throughout the week. So that is everything. Let's go to Trader Joe's. I will bring you with me I will show you everything I buy and how much it was and then we'll get to meal prepping Airpods fell in the middle of the street

Speaker 2: Trader Joe's on Sunday sometimes can be so packed but coming at like 9 10 a.m Is literally the game changer because not only is it not so full but also everything is soft up like look at this I'm creepin' to the spot, leave my ass on the bench, sit the fuck down, then start the stompin' commence

Speaker 1: I called myself over to get home because it would have been quite heavy for me to carry by myself and also want to be mindful of time because i do have to be at the museum by 2 30 and it's already 10 30 but that was literally in and out with a grocery list it helped so much i didn't feel like i had distractions i didn't feel the calling to like bruise all the other aisles so i got there at 10 08 and i left by 10 28 so 20 minutes i'm back from tutor joe so let me show you guys everything that i grabbed as i said in the uber Literally, so game-changing literally so game-changing to simply write a list which takes Almost exactly a minute of everything you already have in your fridge and what you need Because it helps you be a lot more efficient with your time more in and out less stress out of the grocery store Just so many benefits to doing that highly recommend it I did grab just like I want to say it was like four things that I didn't put in the list But that I thought would be cool to add in here's everything that I bought so in terms of fruits I got bananas because this is literally my pre-workout snack every day lemons Which are so versatile blackberries raspberries and blueberries, which I always buy organic butternut squash one Japanese sweet potato And then for proteins I got lentils asher ease eggs, which I've never actually seen a trader Joe So I'm really happy that they had it chicken for vegetables as you can see It's the majority of what I buy so I have the arugula, green beans, some tomatoes, an onion, two cauliflower heads, one big broccoli, two Brussels sprouts, grabbed cottage cheese, and then cucumbers, radishes, which is something I normally don't buy that I want to put in my salads and stuff. Zucchini, got one pack of rice cakes. Now that everything's here, I'm gonna put away my eggs, the cottage cheese Put an oil and the rice cakes Except in the meal prep is I'm basically going to take all the vegetables and I'm going to clean them For example, the zucchini lemons the potato things like this I'm just gonna wash them like with my hands while I do that I'm gonna have the other vegetables like the broccoli Brussels sprouts the cauliflower Soaking in some filtered water with vinegar, which just helps clean the produce make sure it's just like fresh and Properly washed that's a little trick that I've done for basically my whole life and I'm going to make Pretty much everything in the oven and in the air fryer Though I will make a couple of things on the stovetop like the chicken and the green beans the air fryer especially is literally a game changer for meal prepping because it's so fast like You can make food so quickly in the air fryer and it's just so efficient. It saves you so much time All right, all the things are basically Kind of ready. So I soaked the main veggies that i'm gonna prep first. I still have to soak The radishes the green beans and then the kale that I have in the fridge and I still have to soak these as well It's not 100 pressing so i'll do that in a bit And then I hand washed the lemons the zucchini the cucumber potato banana everything here now that everything is Already been soaking for a few minutes. I'm gonna go in reverse order. So whatever I soaked first I'm gonna start pouring it into this over some water from the sink rinsing it and then adding it back into the bowls where I'm going to season them and then I'm gonna start air frying and Roasting and once everything is air frying and roasting Then I'm going to soak the rest of the veggies wash the fruits and then make the chicken and prep the other stuff Which reminds me? two of these salmon so I guess I'll just defrost those two and then have some tilapia fillets. So I think I'm just gonna defrost four of them and make them already because why not? And my frozen fish I usually buy from Whole Foods. Last thing I'm gonna defrost is some green peas. These are great to throw in salads, bowls, just some extra fiber and protein. So I'm going to make this in the stovetop once I'm cooking once everything else is kind of cooking because it's really quick to make. All right so now we start cooking so the first thing that I did was take the brussels sprouts that were soaking in the vinegar and wash them and just pour them over some water same thing with the broccoli and the tomatoes and I laid the tomatoes out to dry. After that I also added the proteins to a bowl and just started defrosting them under some water And then we got to seasoning. So I seasoned my broccoli with coconut aminos olive oil paprika and salt And then I also just went ahead and coated them really well with my hands and made sure to start off With that in the air fryer because it was the shortest one So 11 minutes at 400 fahrenheit and then I started cutting the brussel sprouts. This kind of takes a little while So I basically sliced them in half and then I kind of sliced them like this into small little pieces and I then seasoned everything The seasoning is pretty similar to the broccoli, so I did coconut aminos, olive oil, salt, paprika, cumin, which I love, and garlic powder. And again, coat it with your hands. And I let that be and started on with my potatoes. I preheated the oven to convect roast at 380 Fahrenheit, more or less. And then I started slicing the potatoes in round pieces, and then I stacked them and cut them in half and added them all to a tray with some aluminum foil. And I love the sweet potato recipe. It's so simple. Just olive oil, salt, and cinnamon. Coated all of that and added that to the oven. At that point, the broccoli was pretty much ready. So I took it out of the air fryer and stored it into my Tupperware and then added the Brussels sprouts and air fried that for around 16 minutes. If you need a little bit more time, you can always add it too. After those veggies were done, I did the same thing with rinsing the cauliflower and then I went on to season that. This is also one of my favorite recipes. Super simple, but delicious. You just need to use the right seasonings. So I did olive oil, green goddess seasoning, which is optional, salt, turmeric, paprika, pepper, garlic powder, and the juice of one whole lemon, which is literally a game changer to make your cauliflower extra crispy. So I just let that be while the Brussels sprouts were in the air fryer. And in the meantime, since I had freed up one of the largest bowls, I added my kale to some filtered water with the vinegar. While that was all cooking, so the potatoes were in the oven, the Brussels sprouts were in the air fryer, I started on to my next baked veggie dish, which was a zucchini dish. So I sliced up two zucchinis and added them to a tray with aluminum foil. And then I added some red onions, which I had already chopped before, but you can chop your onions in a moment. And I added some cabbage as well, and all of the seasonings listed on screen. And then I added that as well into the oven at compact roast, 380 Fahrenheit, and just kind of let it be. And then I started on the next baked dish, which was a butternut squash bake. So easy, I just used the pre-cut butternut squash I had bought, seasoned it, and then added that tray to the oven, and I realized the potatoes were ready, so I took them out and stored them. At that point, the Brussels sprouts were ready, so I took them out of the air fryer. And this is the key, gotta add some hot honey, some red pepper flakes, and everything but the bagel seasoning to your Brussels sprouts for the best fricking combination in this world and shake it up so everything gets coated. That was ready. So then I air fried the cauliflower, which was already prepped for around 20 minutes. This one takes a little bit longer. So while the cauliflower was cooking, the rest of the veggies were in the oven. I then started onto the green beans. I rinsed them, which they were already soaking. I just didn't show that on screen. And then I cut the ends off and added them to a pan with water and some salt and waited for all of the water to boil. So while that was kind of just going in the stovetop, I started cleaning some of my kale. So basically I would just take the kale, add it to my salad spinner and basically dry it out so that I could make my crispy kale chips. So I added around half of the kale that I cleaned to a tray with aluminum, added some olive oil, salt and garlic powder and coated it with my hands and then added that to the oven and the rest of the kale I just kind of let you know stay as it was so I could use later on for any salads. At that point I also noticed that these veggies were done so I took them out and then I saw also that the water in the green beans had boiled off so I added salt garlic powder and some olive oil stirred that around and it was ready to go and then also took out my butternut of squash, which was ready to go, and stored that. And then I got started with my proteins. So I first did the salmon, which was really easy. You just take it out from the plastic, you know, covering once it's defrosted. And then I added some garlic powder, salt, green goddess seasoning, olive oil, and lemon juice, and added that to the oven. This time I switched the oven setting to bake. So I baked it at 350 for around 11 minutes, 15 minutes, kind of eyeballed it, and got started with my chicken after I stored away my kale chips, which are so quick in the oven, by the way. This is my favorite chicken recipe. My mom taught me it, and it's so easy to make, so I just did lemon, turmeric, paprika, garlic powder, salt, and pepper, and added my chicken to a pan with a little bit of olive oil on medium heat, and then took out my salmon before I forgot. And while the chicken was cooking, I cooked one side, flipped it around cooked the other side and while the other side was cooking I then just rinsed off my berries and laid them out to dry and also got started with seasoning my tilapia which is pretty much all of the same exact seasonings as I used for the chicken and added the tilapia to a pan again with a little bit of olive oil and cooked each side flipped it around until it got crispy and then that was ready so the tilapia is literally so easy and after the second side of the chicken was cooked, I added the other half of the lemon juice, poked some holes of a fork, and then stirred everything around so it would soak up all that lemon juice and get really crispy and golden, and just delicious. I stirred away the salmon, the chicken, and the tilapia, as well as my berries, and then everything was done. It was kind of an organized chaos, but it worked really well and took around three to four hours. So here is the finished product. Literally, this is the largest meal prep I've ever done in my entire life. So we got for proteins, the turmeric tilapia, salmon, and a lot of turmeric chicken. Washed and cleaned all of these berries and tomatoes and beets as well. Made some kale chips and also washed some kale for another salad I can make throughout the week. And for my bowls, I have two types of sweet potatoes. So regular sweet potatoes and Japanese sweet potatoes. A lot of green peas to add to my bowls as well. We got squash, we got zucchini with cabbage and onions, lots of crispy Brussels sprouts, broccoli, green beans, and turmeric cauliflower. This is the whole shebang. I hope this helped you understand a little bit about my strategy on how I meal prep. As you can see, this took around three to four hours, but if you do it on a Sunday, I listen to like three or four podcasts. It was so fun and I'm so excited to eat all this yummy food throughout the week. So, I hope you try this out. Let me know if it helped you. Drop any questions in the comments and I'll see you guys in the next video. Bye.