MEAL PREP | 9 ingredients for flexible, healthy recipes + PDF guide

Hello guys and welcome back to my channel or if you are new, I am smooth and today we are talking about

meal

s

prep

aration I am now a big fan of

meal

prep

aration because when it comes to

healthy

eating there is a strategy that works again and again, and that is planning ahead, but I probably make a preparation of meals a little different from most because instead of preparing the same food for five days of the week. Preprojo the individual

ingredients

. Offer a little boring to eat the same for five days in a row, so today I will show you nine

ingredients

that can be prepared in less than two hours on a Sunday with many ingredients prepared in your refrigerator, everything I think is a winning combination, so we are going to immerse ourselves and I will show you what I have prepared this week to make the preparation of meals as efficient as possible.

I always recommend a little planning before starting, this includes obtaining all its ingredients and ready and score and write down a few notes such as what you plan to do any electrod. One of my favorite meal preparation ingredients because it is very easy to throw a lot of vegetables in a tray for baking and cooking today I am roasting broccoli Brussels and red onion with a little fresh garlic, but it is so easy to change vegetables based on what is in the season when it comes to cough vegetables and choose what takes the same time to cook the Cáulic broccoli.

The mushrooms take approximately 25 minutes in a 425 degrees and carrot beet carrots and buttern pumpkin, all take approximately 45 minutes, so you want what once approaches a bowl bowl. In the tray they are in a single flat layer without overlap and then put them aside below, we are going to do some sweet potato toast and, although the toast of Camote obtained a lot of buzzs a few years ago. I have not yet left the slices, even approximately a quarter of an inch, while if you use the chef's knife, you can make them a little thicker, it is just a personal preference once you have all your slices of sweet potatoes, add them to a perpetual baking flange, you can cook these dry or with a little olive oil or watercolors and, personally, like them, since I always have a little oil.

Of proteins every week and this week I am making my baked chicken with herbs, I would say that this is one of my favorites when it comes to an easy chicken recipe and I do it several times a month now I am baking two chicken breasts, since I am a person, but you can double or triple this for a family that you will cover both sides of the chicken with avocato Family of chicken cases with the avocapado and the season with favorite salts and brushes and the favorite spices and spices of a family of the family.

Rosemary and garlic powder, but do not hesitate to be creative and if you need a little spice inspiration, be sure to watch the video of my spice drawers organization where you can see all my spices while those articles are cooked. Quinoa lentils or really any other pulses or grains and it is best to change it every week at the same time as my rice is cooking. I will heat another pot of water to boil some eggs, but before doing so, I will verify it in the items in the oven and give a gap for the battery a chicken.

Brussels outbreaks, so the way in which I cook eggs is to boil the water first, then place the eggs and place an immediately timer when they enter the water. I think that this method always produces the most consistently perfect eggs instead of carrying a cold water pot to a boil with the eggs that are already in the water, my favorite eggs are six and a half time that accommodates the mid -time eggs or what could call the eggs of the eggs, but if they like eggs or that the favorite part -time eggs feel with time, the eggs of half a thorough part -time, part -time eggs for part -time eggs.

However, the eggs must have an ice water bowl near so that once the eggs of the pot can be removed, it can submerge them in the ice water to prevent them from cooking instantly at this point, my rice is about to be made, so I will turn off the heat and let it cool a little when the eggs are transferred to the water bath and I will let them cool, I will do it, I will do it. Leave it whole or cut it or cut it into the eggs. I do this week, I will cut it right now that I will save myself later in the week and then place the chicken in a glass lock storage container and these are my favorite meal preparation containers, since they are glass and spill proof, then I will transfer the white rice to a container, as well as peel the eggs now or leave them for later, but I would recommend that now it is now accelerated. pile of grass herbs.

Time everything that has done our roasted vegetables and sweet potatoes are also done, so transfer these items to the storage containers, so you also want to let the sweet potato cool completely before transferring to the container, since it will have enough humidity and do not want it to soak too much. Unbleachet and Don't Contain Any Dyes Inks or Fragrances Which I Think is Important When Using Them with food We've Predped Veggies Protein and a Grain But i Think it's also My vitamix homemade almond butter and homemade hummus and i've shown you thring of these beforle for the almond butter it's as easy as roasting four cups of almonds for 10 minute letting Homemade homemade, it is as easy as homemade almond butter and I am obsessed with this hummus recipe, you know much better than anything you can buy in the store and it has a fresh garlic flavor both to see it and the almond butter recipe has its own videos.

In the blog post below, one of my favorite things to collect the hummus is the celery and the carrot sticks and it is much more efficient to cut a lot of celery and carrots in a single session instead of cutting them and cleaning them as necessary during the week, the good news is that if the stores in a bottle with a fresh bottle, they will also keep at the height of the seven days, if not more time refreshment in the house, when those that are acrued to the SAD to the SAD to which those accompanied at the same time that will catch them. rather than that cookie you might be craving last on our list is an ingredient you probablay know by now is one of my favorites and that's zucchini noodles zucchini noodles are so versatile and can be used as a Main Dish with a Bolognese Sauce or As a Salad with Sala.

Cucumber Sauce They'll Also Stay Fresh for Up To Five Days In A Sealed Container and Because They Are 95 Water I Line The Bottom of This Glass Lock Container with to Paper Towel just to absorb any additional humidity well, so now that you have these nine prepared ingredients, allow me to give me some ideas of what you can do in less than five minutes Combining them with items that you probably already have in your refrigerator or heartbreak for breakfast or a banana snacks and cuts in half, and then join in some of their butter of animals made and fall with any type of dried fruits or that the seeds or seeds of the seeds or seeds.

A pinch of chia seeds for a snack that comes completely to the place is then the toast of the sweet potato and this can be breakfast or lunch for me, simply place the sweet potato slices in the toaster to heat them and, while that happens, you can cut an avocado and a radish and take a little spinach and micro greenses of your refrigerator to your refrigerator breakfast. With slices of tomato and avocado, one of its soft boiled eggs and a few slices of prosciutto, it can keep it simple or fix it with some nuts of walnut hemp or a variety of other ingredients and, usually, simply sprink it with a little olive oil and balsamia viney New, so it will be again, so Sprak, which enjoys food and food vein, enjoy the large amount of food.

Lunch or dinner can make a chicken macro bowl simply add several of the ingredients that has already been prepared in a bowl, such as white rice and roasted vegetables, along with fresh babys Simple dinner with a lot of hummus for a salad for a simple idea for a simple dinner for a simple dinner, you can easily add chicken dinner. Vegetables and white rice to a dish before heating it This is its traditional protein veget starch meal, it is as easy and without problems as it becomes, but it is still full of taste for another idea of ​​dinner that takes less than five minutes to heat a little olive oil in a pan with chopped garlic, add a few baby spinach and let that fainted by a minute or two and the tones are added.

Vegetarian like this or if you want more protein simply roof of your chicken and add it to the jump pan before serving, I like to add some of Parmesan cheese floors and black pepper and simply look how magnificent this turns out that it is my process of preparation of step by step and what I usually prepare it in the preparation items to prepare me with the steps. See more to see the more food videos in the future. This video to thumb up and let me know in the comments below, that's all for me this week, we will see them again in the next video