Meal Prep Like a Boss! // Keto, Low Carb & Healthy Meal Prep // Working Mom Meals

Hey guys, I'm Jen, welcome back to my channel and welcome back to another epic

meal

prep

video. In this video I like to show what I

prep

ared for my family for the next work week. We try to eat mostly low

carb

or

keto

during the work week and so this weekend I want to make grilled chicken and salmon, some egg bites for breakfast during the week, as well as some

keto

bagels. I want to make some chicharrón migas, possibly some tuna cakes and peanut butter crackers, hard-boiled eggs, a few different salads. I definitely want to prep my produce and possibly prep some

meal

s for next week, so this is a pretty ambitious list and let's see what we can accomplish.

If you are new to my channel, hello, my name is Jen, I am a worker. Mom, I have 2 children ages 6 and 9 and I work full time outside the home as does my husband. I post a lot of different videos about home, food and cooking, so I hope you'll stick around if you're interested in that type. So the first thing I'm making is some grilled chicken, we're having this for dinner that particular night and every time we have grilled food I like to make more so I can have it in the fridge during the week I bought a new juicer on Amazon and it's super cool.

I really love it. I'll definitely leave a link in the description box below if you're interested in checking out that it does a great job with both lemons and limes. I marinated my chicken, I just rubbed it with a little olive oil, lemon juice, a little salt and some of the 21 seasonings from Trader Joe's and then we also had some steaks in olive oil, garlic powder and salt as well I let them rest well. I'm going to prepare my salmon and after everything is prepared we will put it on the grill. I usually like to buy my salmon at Costco and I recently had a run at Costco and wanted to make sure I got this cut.

Divide into portions and put in the freezer for free to use. I went ahead and just put it on a washable cutting board and I'm just using my knife to cut it into smaller portions. I get a lot of questions about the knife I use. It's a willing brand, I think it's the brand. I'll leave a link in the description box below. It's definitely a great chef's knife if you're looking for one of those when you're portioning out any type of meat to freeze that you just want to make. Make sure you lay it flat in the bag that way.

If you want to just take out one or two pieces and thaw them, you can do this a little easier. I just labeled the bag with a marker and I'll put the salmon in. At that time I will take you to the Deep Freeze. I saved some pieces back, so we'll have them on the grill again tonight. I like to grill more meat when we do it anyway so we can have quick protein in the fridge during the week, so for the salmon I'm just going to squeeze in a little lemon and add a little kosher salt, a little olive oil. olive, a little dried dill and a little Trader Joe's.

Say hello to 21 seasonings, that's one of my favorite seasoning blends. If you have a Trader Joe's nearby, be sure to check it out, so I'm going to go ahead and stick this salmon in our freezer, just make sure that again all the pieces are separated and then after dinner I went ahead and put this salmon in a box to summarize the things we have for work this week on this plate. I have a cauliflower casserole with portobello mushrooms on a steak along with a salmon dish. I actually used that today. for a salad for lunch it turned out very good even reheated and then with extra chicken breasts I just sliced ​​it and will keep it in the refrigerator, we will use it for dinners and salads as quick snacks for the work week, next thing I want to prepare It's bacon, so I'm using some thick cut bacon that I bought at Costco.

Sometimes I like to just bake it in the oven, it's much easier and less messy, so I just lined a tray with aluminum foil and put a cooking rack on it. spray the top with cooking spray and then you can just put the bacon in there, put it in the oven and then you're just going to cook it at 425. I went ahead and put mine in for 20 minutes, I think I had to add about five more. minutes at the end, but you can basically keep cooking it until it's cooked to your liking, so here's the finished bacon.

I'm going to use some of this in some egg muffins I'll make later in the video and then store the rest in the refrigerator so I have four salads this week. I also wanted to cook some sausage. We're going to have a little bit of breakfast on this particular morning over the weekend, but then I set aside about a cup on the side to make some egg bites which again you'll see that later in the video as we're trying to make more. keto and low

carb

during the work week, I wanted to have some chicharrón crumbs on hand.

This is a substitute that many low carb recipes call for in place of breadcrumbs, so I went ahead and bought two bags of chicharrones. They are super cheap at Aldi. I think they're like 89 cents a bag, etc. you can just put them in the food processor and grind them. I used a funnel to put them into a glass jar. I'll leave a link to that funnel in this description box below, they were a little oily so I thought maybe it would be best to store them in the refrigerator. I know regular pork rinds are stored in the pantry, but for some reason I felt more comfortable storing them in the refrigerator.

The next thing I'm going to do is some of these low content ones. Carb Keto Bagels. I will link this recipe below. You will need some almond flour. A little bit of everything except Trader Joe's Three Eggs Bagel Seasoning. A little baking powder. Garlic powder. Onion powder. A little Italian seasoning. Or I just used thyme and oregano. You will also need. three cups of grated semi-skim mozzarella cheese and a little cream cheese. This recipe is from Peace Love and low carb. They have a great website if you're interested in checking out that this dough is basically made from mozzarella. cheese, cream cheese, eggs and almond flour plus some seasonings, so the first thing you want to do is put the mozzarella cheese in the cream cheese in the microwave so you can melt it and combine it and then I'll combine my dry ingredients in in a bowl, so I'm going to add the almond flour and the baking powder and then all my seasonings.

The original recipe said to sift it, but I wasn't in the mood to do that, so I put everything in a bowl and used a whisk. to whisk it and it worked perfectly fine, I would say you could probably skip the sifting step and just whisk it so you can see here that the cream cheese and the mozzarella cheese have melted a little bit. I just went ahead and stirred them up. and I put them back in the microwave for about a minute while I beat an egg which will be used to wash the top of the bagels before putting them in the oven, so here's my melted cheese.

To go ahead and add the dry ingredients and then two eggs, I went ahead and beat them before adding them to the bowl while I was mixing this. I wished I had gotten out my KitchenAid mixer, but honestly, I actually had to put it back in the microwave for about 30 seconds to get it incorporated and obviously you can't do that if you have it in a metal bowl, so once I put it back in The best way to shape them into a bagel, this mixture is definitely too sticky to put in your hands and shape like you would, like a regular ball of dough, plus it's hot because you just made it. heat in the microwave so the best solution I could come up with was to just drop them by the spoonful onto the baking sheet with the parchment paper and then you can see I just use my fingers to make a hole in the middle and just form them with my hands.

If anyone else has tips, go ahead and share them with me. below, but this is the best way I could come up with and again, they're not perfect, but it's definitely a great substitute for a bagel. Adam and I tried them with cream cheese, we like them and we thought they would actually be good. for breakfast sandwiches during the week too, so once you've formed the bagels you can just brush the tops with the beaten egg and then you can use the seasoning to chop the bagels, once they're all covered then you'll move on and you will stay.

In the oven, these bagels will bake at 425 degrees for about 12 to 14 minutes. I went ahead and put 13 minutes on the timer. I have a convection oven and they turned out perfect. You can see here that they come out of the oven well. and golden, they are really good. I would totally recommend them if you're trying to do a low carb or keto diet, we just put them in a ziploc bag and we'll have them for next week, okay, so next I'm going to make them. some of Starbucks' sous vide egg bites. This recipe is from foodie and wine.com.

I will leave a link in the description box below for this recipe. You will need some meat. I used a little bacon and a little sausage. I used some grated Gouda cheese. I'll also need 8 eggs if you're doubling the recipe, like that's also a little bit of hot sauce to try a little bit of cottage cheese with a little bit of salt and pepper. I almost forgot to show them to you, but they will also need some heavy whipping cream, so this original. The recipe is actually for the Instant Pot, which I've made very similar to before, but the last two times I made them, I actually cooked them in a muffin pan with some silicone muffin cups and we actually liked them better.

I like the instant version too but Adam seems to like this one better and it's a little easier so I've been making this so basically you just want to add the eggs, cream cheese, cottage cheese and seasonings in a mug. using a bowl with a spout because we're going to pour them into muffin tins and then the original recipe calls for putting them in a regular blender, but I have an immersion blender. I'll link the one I have below. I really love it and I think it's a great tool to have in your kitchen to put these together, you just want to put the breakfast meat in the bottom of the muffin cups, you can use ham, sausage and bacon or, you know, chopped vegetables, yeah you want, I made about half. of them with sausage and about half with bacon and then you can basically pour the egg mixture in, you can fill them to the top if you want and then I saved some cheese and sprinkled the rest on top so I bake them at 400 degrees for about 15 minutes .

You just want to bake them until they feel firm to the touch and they will puff up a lot in the oven but will shrink when they cool. I want to make sure to let them cool completely and then you can take them out of the silicone molds and put them on a plate. They store very well in the refrigerator and only take about a minute to reheat. The next thing I'm going to do Start is just cut out all of my products. I definitely try to do this on the weekends because it helps us have them ready in the fridge so we are more likely to eat them, we end up wasting less so I like to cut them up. my own romaine lettuce I have three heads of romaine lettuce, this is the organic romaine lettuce, it was just in a bag so I like to cut it up and then soak it in cold water with lemon for about 10 to 15 minutes before drying it. and store it in the refrigerator, this just helps the lettuce taste a little fresher and the lemon juice also helps prevent it from browning, so once it's done soaking I just drain it and then move on and I dry it in my I love the salad spinner.

I use it a lot every week. It's probably one of my favorite kitchen utensils. I'll leave a link below if you're interested in trying it. I also use the Rubbermaid produce containers to store my fresh lettuce next I'm going to wash my strawberries so I like to soak them in cold water with a little bit of vinegar and rinse them and they're done so for my strawberries I'm going to go ahead and cut remove the tops and then just cut them with a kitchen knife. In fact, I'm going to make some fruit bowls to take to work this week, but the rest I'll just put in a glass dish and put away.

They don't keep long in the refrigerator, I probably don't know, I'd say three to four days, but honestly, we eat them sooner, the kids will love strawberries, as long as you have fresh strawberries. In the refrigerator I will put them in your lunches and you can have them with breakfast. I also wanted to prepare some blueberries, so I'm making them the same way with a little vinegar water and rinsing them for our fruit bowls. I'm going to make them with some strawberries and blueberries and then I have some of this low sugar plain yogurt that I'm using to go with the fruit and we can use it as a dip so that Adam and I can take them to work for a quick breakfast or snack during the day. week.

Now I know grapes aren't kedo, but they definitelywe like to have them on hand, especially for the kids, and Adam will eat them too, he's actually not that strict. strict low carb or keto as I tried during the week, so what I like to prepare my grapes is to just pluck them from the stems, I go ahead and put them in my salad spinner with the strainer inside the bowl and then once which I have After removing the stems, I'm going to go ahead and put them in the sink. I'll pour a little ice water over them, pour a little vinegar over them, and let them sit for about 10 to 15 minutes once they've settled. go ahead just rinse them with a little more cold water and they'll be good to go next week so one thing that's really good with grapes if you're not doing low carb stretches is cheese so I wanted to make some of these little ones snack boxes for Adam and the kids, they actually both like them.

I got some of this 1000 day aged Gouda cheese from Trader Joe's it's really good. I would recommend it if you have a Trader Joe's nearby. I have these system divided snack containers that I like to use for this, so I just put the cheese in cubes. on the one hand and some grapes and on the other, we can have them this week as a snack or have them in the afternoon if we are hungry before dinner. For the rest of the cheese, I went ahead and put it in snack bags after cutting it into cubes. So I'll probably take them to work this week and then for the rest of the grapes, I'll just put them in a ziploc bag with a paper towel to make sure all the moisture is absorbed so I can have my grapes ready.

It will be great for the kids this week. I have my little snack boxes for Adam with some grapes and some Gouda cheese and some simple cubed Gouda cheese that I can also take to work as snacks okay so next thing I'm going to do I'm going to make it for myself cilantro. I bought a bunch of coriander at Aldi this week and it was really soggy for some reason. There were a lot of pieces in there that didn't look very good, so I had to separate them. I like to soak it again in cold water in my salad spinner and then rinse it and then spin dry it once it's dry.

I basically just roll it up in a paper towel and put it in a ziplock bag and then it's ready to go for the week I also wanted to make some zucchini noodles or zoo dolls. This week, one night we are going to have garlic shrimp with zucchini noodles. I have a veggetti which is one of the cheapest tolling tools out there in zoos so I'll go ahead and leave a link to that below. I think I got it for about $10, but you can basically twist the zucchini until it's all spiralized. I like to cut the strands in half so they aren't as long and then just go ahead and put them in a zip lock bag.

They will keep well in the refrigerator for about four or five days and then if you don't use them, you can also throw them in the freezer. I'm going to make a broccoli salad, so for this I needed to prepare some broccoli. I just like to cut the florets off the stems and then I like to chop them. I'll go ahead and put all the broccoli in my salad. spinner and then I just like to soak it in cold water and rinse it, so once the broccoli is clean I just use my paring knife to cut it into smaller pieces and put it in a mixing bowl, that's where I go to Mix my salad, the salad is super easy, you probably have all the ingredients on hand and it's a great low key snack to have during the week, so to the broccoli you're just going to add a little bit of ranch dressing and some bacon bits.

I don't have exact measurements. I'm sorry. I usually just keep an eye on that. I'm also going to add a little bit of ground pepper and then you can go ahead and pack it into your containers. This is great for meal prepping because it's super easy. and it's convenient to carry with you, no need to reheat it, so once the broccoli and bacon mixture is in your containers, you can go ahead and top it with some grated cheese and then put some sunflower kernels on top. The reason I don't mix everything is because if you mix everything, sometimes the cheese from the sunflower seeds can get soggy, so I prefer to keep them separate, but this is a really good and easy salad to make if you're interested.

Next, I'm going to prep my cauliflower, so I like to quarter it and then cut out the core and then I'll go ahead and chop the florets, put them in my salad spinner, soak them in cold water and rinse them. I didn't really have a plan for this cauliflower, but I like to have it on hand for salads and crudités and things like that, so what I went ahead with was I used some sandwich bags and put some raw cauliflower and broccoli in there. along with some white cheddar cheese dressing which is really good so those packets of veggies will be ready for the week for us to take to work now again.

I know this isn't strict Aikido, but hummus isn't super high in carbs, it's actually a pretty

healthy

snack, so I'm going to go ahead and grab some of this lemon hummus I had on hand from Whole Foods. I like to pack them in these little dip cups if you haven't seen them before buying them on Amazon, they make packed lunches so convenient so I just went ahead and put two tablespoons of lemon hummus in each of those little dip cups and then I had some baby carrots in the fridge that I needed to use, as well as some sliced ​​cucumber, so I'm just putting them in ziplock bags. along with one of the cups of hummus and they are definitely a great snack that we can have during the week.

Children who sometimes eat this. Adam will definitely eat it. If there's a day where I feel like I can use up the carbs, I'll definitely take it. one worked too, so I also had a red pepper in the crisper drawer that I wanted to make again. I didn't really have a plan for this, but I like to go ahead and cut it up and stick it in the refrigerator. I can use it for dinners, snacks and salads during the week. The next thing I'm making on the fly here are some ham and pickle pinwheels. I don't know if you guys are familiar with these, but you really are.

They're delicious and they make a great low carb snack, so basically you grab some ham and then I grab some whipped cream cheese, which is the easiest to spread. You simply spread the cream cheese over the ham and then roll the pickle in there. for this particular batch I had some small dill pickles so I cut the ham in half, but for my next two batches I had larger kosher dill pickles so I just hit pieces with some cream cheese and then spread a bit. thin layer of cream cheese on the ham, take the pickle, pat it dry with a paper towel, and then roll it into the ham.

It's so easy, you can go ahead and make them ahead of time and I guarantee it if everyone in your house likes dill. pickles and they will love this snack, it is so delicious, so once they are rolled up you can go ahead and cut them into small pieces. I pulled out some glassware containers from the pantry, so I'll just leave them there. They're actually better to eat once they've been in the refrigerator for a while, but these are really great snacks. I love keeping them in my work bag and my Adams lunch box and we can consume them throughout the week for a quick low in protein. -carb, snack, okay, so the next thing I'm going to prepare are some tuna and avocado cakes, this is a good dish.

I actually got this idea from Shelly's Home Life, so for this recipe you'll need two avocados. cans of tuna a shallot or red onion a little almond flour an egg a little lime juice a little hot sauce chopped cilantro a little garlic powder and a little salt now the difference between the original recipe and this one is that I'm using almond flour instead of the breadcrumbs which worked really well, so to start, you're just going to take your avocado and mash it with a little bit of lemon juice in a bowl. Connor wanted to help me and so he was my little sous chef for this particular recipe, it was funny because as he was mashing this up he was asking me if you like avocado and I said, well you've had guacamole before and you liked it, so I think so but anyway once I put the tuna in there it helped me mix it up there are two cans of tuna in there along with an egg and then I also started chopping my shallot so I could put it on the plate.

I think the original recipe called for red onion, but I didn't have it on hand and I had shallot, so I went. I went ahead and chopped it, you'll see in a minute that Connor is covering his eyes, he was complaining profusely about the onion burning his eyes, so he left the kitchen pretty quickly, but after I added that to the bowl, I added my chopped cilantro and then I'm going to mix everything together until it's well incorporated. I'm going to go ahead and add to my seasoning my salt and garlic powder in a little bit of sriracha along with the almond flour and then I just go ahead and mix that until it's combined and you feel like you can shape it into a cake, so I think which in the original recipe probably would have formed a little better with the breadcrumbs because it's more absorbent, but honestly, the almond flour worked just fine. good and once they were cooked they stayed together you couldn't even tell the difference so I'm forming this batch into six cakes and placing them on a baking sheet that has parchment paper on it then I went ahead and drizzled on some baking . drizzle and then you can go ahead and put them in the oven.

I bake them at 400 degrees for 10 minutes and then once the 10 minutes are up you want to flip them to the other side and bake them for 10 more minutes when they're done, they'll look nice and golden like that, they're actually really delicious. I'm so happy I made them, even though I'm the only one in the house who eats them. They will serve me for several lunches during the work week, so To kick them up a notch I thought they would go well with a little bit of sriracha mayonnaise, so I took some mayonnaise and mixed it with a little bit of sriracha.

If you like sushi, you know this is one of the condiments you get when you have sushi, but I tried one with sriracha mayonnaise and it was really delicious, so I'm hoping to bring them to work this week. Well next time I wanted to make a meatloaf for dinner this week, for this I'm going to use 2. pounds of ground beef a little garlic paste a little tomato sauce onion powder 1 egg a little flour of almonds a little salt a little Worcestershire sauce a little heavy whipping cream and a little ground black pepper meatloaf is something you can definitely make ahead and then just bake it when it comes to separating during the week, like this So I'm going to go ahead and add all my ingredients to the bowl for a regular meatloaf, you would probably use breadcrumbs or crackers, but since we're trying to go lower carb, I'm using almond flour for the ketchup, obviously you can get low carb ketchup too. sugar.

I don't have any of that on hand so I'm just using regular ketchup and I probably only used about a quarter cup for the entire meatloaf so the carbs are really negligible per serving so once I mixed it all together , I went ahead and put it in a ziploc bag and I can use it for dinner next week okay so the last thing I'm going to show you how to make It's these low sugar or peanut butter cookies that I've been making for quite a few years. There are only three ingredients, peanut butter eggs and Splenda or stevia.

I'll leave a link in the description box below, but you'll definitely want to make sure. You use an electric mixer to combine them and then once the dough is combined you can simply roll them into balls and place them on a baking sheet. The dough is actually and not that sticky, it comes together quite well if I were to do this again. I would probably bake them for less time. I'm still getting used to my oven, the oven and my old house was just a regular gas oven and now I have a convection oven so when I bake things sometimes they bake a lot faster and I still haven't quite gotten used to it. that, but anyway, once you have the cookies there, you can put a crisscross pattern with a fork to imitate the traditional peanut butter cookie and then yodels you put them in the oven and bake them at 350 for about 8 minutes I would probably review them like I said a little earlier, but either way they turn out pretty good, so I'll go ahead and put them in a zip lock bag and we can consume them during the week when we have a sweet craving.

Well, we are at the end of our meal preparation. I'm just going to give you a quick rundown of everything we did this weekend, so I have the steak and mushrooms prepared along with some grilled salmon and chicken to use in salads that I also made. the meat of the meatloaf, if you are interested in seeing the final version, check outmy next video about what I ate in a week. I also made the veggie packets with dip and hummus and then chopped up a red bell pepper to have in the fridge I also made my crushed pork rinds for a low carb breading.

I also washed the grapes and diced some of that gouda cheese so we have the first snacks, washed my berries and put them in a bowl along with some fruit bowls prepared with some low carb yogurt. I made everything low carb on bagels that were super good and then three containers of broccoli salad with cheese and bacon in sunflower seeds. I also made the low carb egg bites, they are super delicious to have on hand. for breakfast I washed my salad greens so I have those for the next work week too along with some pinwheels, cream cheese and pickles for quick snacks.

I have my grapes ready for the kids and then my tuna and avocado cakes with sriracha mayonnaise. This week I have my shrimp scampi zoodles ready along with some cauliflower that I can use for anything and some cubed gouda cheese and lastly the low sugar peanut butter cookies so that's it , guys, thank you very much for watching. I enjoyed making all this food for my family this week and I enjoyed filming it for you, so if you have any video requests please leave them again in the comments below. Thank you very much for watching and see you in my next video.

Bye bye.