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

Meal Prep Like a Boss! //  Keto, Low Carb & Healthy Meal Prep // Working Mom Meals
hey guys it's 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

ped for my family for the upcoming work week we tried to eat mostly low

carb

or

keto

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

keto

bagels I want to make some pork rind crumbs possibly some tuna cakes and peanut butter cookies hard-boiled eggs some different salads I definitely want to

prep

my produce and possibly get some

meal

s

prep

ped for the week ahead so this is quite an ambitious list and let's see what we can get accomplished so if you're new to my channel hi my name is Jen I am a

working

mom I have 2 kids 6 and 9 and I work full-time outside the home as does my husband I post a lot of different videos on home and food and cooking so I hope you will stay and stick around if you are interested in that kind of thing so the first thing I'm

prep

ping is actually some grilled chicken we're actually going to have this for dinner on this particular night and anytime that we have grilled food I like to make extra so we can have it in the fridge during the week I got a new juicer on Amazon and it is super great I really love it I will definitely leave a link in the description box below if you're interested in checking that out it does a great job with both lemons and limes so to marinate my chicken I just went ahead...
meal prep like a boss keto low carb healthy meal prep working mom meals
and rubbed it with some olive oil lemon juice some salt and some of the Trader Joe's 21 seasonings salute and then we also had some steaks in olive oil garlic powder and salt as well so I just let those sit well I'm going to

prep

my salmon and then after everything is

prep

ped we will get it on the grill I usually like to buy my salmon from Costco and so I recently had a Costco haul and so I wanted to make sure that I got this cut up portioned out and put in the freezer for free your use I went ahead and just put it on a washable cutting board and I'm just using my knife to cut that into smaller portions I get a lot of questions about the knife that I use it's a willing I believe is the brand I'll leave a link in the description box below it's definitely a great chef's knife if you are looking for one of those when you're apportioning out any type of meat to freeze you just want to make sure that you lay it flat in the bag that way if you want to just take out one or two pieces and thaw those out you can do that a little bit easier I just labeled the bag with a sharpie marker and I will put the salmon in there and then I'll take them out to the Deep Freeze I saved a few pieces back and so we're gonna actually have those on the grill tonight again I like to grill extra meat when we are doing it anyway just so we can have quick protein in the refrigerator for during the week so for the salmon I'm just going to juice a little bit of...
meal prep like a boss keto low carb healthy meal prep working mom meals
lemon over that I'm going to add some kosher salt some olive oil some dried dill as well as some of the Trader Joe's 21 seasonings salute that's one of my absolute favorite seasoning blends if you have a Trader Joe's near you make sure that you check it out so I'm just going to go ahead and stick this salmon into our deep freezer just make sure that again all the pieces are separated and then after dinner I went ahead in a box to sum things up for us to have for work this week in this dish I have some cauliflower casserole with portobello mushrooms in some steak along with a dish of salmon I actually used that today for a salad for lunch it turned out really good even reheated and then with extra chicken breasts I just sliced that up and I will keep that in a refrigerator we will use that for dinners and salads in quick snacks for the workweek the next thing I want to

prep

is bacon so I'm using some thick cut bacon that I got from Costco I like to sometimes just bake it in the oven it's a lot easier and less messy so I just lined a sheet tray with foil and put a cooking rack on top sprayed with cooking spray and then you can just lay the bacon on there pop it into the oven and then you're just going to cook that at 425 I went ahead and set mine for 20 minutes I think I had to add about five more minutes on the end but basically you can just keep cooking it until it's done to your liking so here is the finished bacon I'm going to use...
meal prep like a boss keto low carb healthy meal prep working mom meals
some of this in some egg bite muffins that I'm going to make later in the video and then the rest of it I'll put in the refrigerator to have four salads this week I also wanted to cook up some sausage we we're going to have some of that for breakfast on this particular morning during the weekend but then I reserved about a cup of it on the side to make some egg bites with which again you'll see that later in the video since we're trying to do more

keto

and low-

carb

during the workweek I wanted to have some pork rind crumbs on hand this is a substitute that a lot of low

carb

recipes that call for in place of bread crumbs and so I went ahead and got two bags of pork rinds they're super cheap at Aldi I think they're like 89 cents a bag and so you can just put those in the food processor and grind them up I used a funnel to put those into a mason jar I will leave a link to that funnel in this the description box below they were a little bit oily and so I thought maybe they would be better to store them in the fridge I know that normal pork rinds are stored in the pantry but for some reason I just felt more comfortable storing them in the refrigerator the next thing that I'm going to make are some of these low-

carb

keto

bagels I will link this recipe down below you'll need some almond flour some everything but the bagel seasoning from Trader Joe's three eggs some baking powder garlic powder onion powder some Italian seasoning or I just used...
thyme and oregano you'll also need three cups of the pre-shredded part-skim mozzarella cheese as well as some cream cheese this recipe is from peace love and low-

carb

she has a great website if you're interested in checking that out this dough is basically made out of mozzarella cheese cream cheese eggs and almond flour plus some seasonings and so the first thing you do is just put the mozzarella cheese in the cream cheese into the microwave so that you can melt it together and combine it and then I will just combine my dry ingredients in a bowl so I'll add the almond flour and the baking powder and then all my seasonings the original recipe said to sift it but I wasn't really in the mood to do that so I just put everything into a bowl and used a whisk to whisk it up and it worked perfectly fine I would say you could probably skip the sifting step and just whisk it together so you can see here that the cream cheese and the mozzarella cheese have melted a little bit I just went ahead and stirred those up and put them back in the microwave for about a minute while I whisked up one egg that's going to be used for the egg wash for the top of the bagels before you put them in the oven so here is my melted cheese I'm just going to go ahead and add the dry ingredients into that and then two eggs I went ahead and whisk those up before I added them to the bowl as I was mixing this I kind of wished that I would have gotten out my KitchenAid mixer but honestly I...
actually had to stick it back in the microwave for about 30 seconds to have it incorporate together and obviously you can't do that if you have it in a metal bowl so once I stuck it back in I was kind of trying to play around with the best way to form these into bagel shapes this mixture is definitely too sticky to put into your hands and form like you would you know like a regular dough ball plus it's hot right because you just microwaved it so the best um solution I came up with was just to drop them by spoonfuls onto the parchment paper baking sheet and then you can see I just use my fingers to kind of poke a hole in the middle and just form them with my hands if anyone else has tips go ahead and share those with me below but this is the best way that I came up with and again they're not perfect but it is definitely a great substitute for a bagel Adam and I both tried these with cream cheese and we like them and we thought they would actually be good for breakfast sandwiches as well during the week so once you get your bagels formed you can just brush the tops with your beaten egg and then you can use the seasoning to chop the bagels once those are all topped then you'll just go ahead and stick them in the oven these bagels will bake at 425 degrees for anywhere from 12 to 14 minutes I went ahead and put 13 minutes on the timer I have a convection oven and they turned out perfectly you can see here that they come out of the oven nice and golden brown they...
really are good I would totally recommend them if you're trying to do low

carb

or

keto

we just put them in a ziploc bag and we'll have them for the week ahead okay so next I'm going to

prep

some of the 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'll need some meat I used some bacon and some sausage I used some shredded Gouda cheese you'll also need 8 eggs if you are doubling the recipe like I am also some hot sauce to taste some cottage cheese in some salt and pepper also I almost forgot to show you guys but you will need some heavy whipping cream as well so this original recipe is actually for instant pot which I have made them a lot like that before but the past couple times I've made these I've actually just cooked them in a muffin tin with some silicone muffin cups and we have actually liked them better that way I like the instant pot version too but Adam seems to like this one better and it's a little bit easier so I've been doing this so essentially you just want to add your eggs cream cheese cottage cheese and seasonings into a bowl I'm using a bowl with a spout because we're going to pour these into muffin cups and then the original recipe calls for putting them in a regular blender but I have an immersion blender I will link the one I have down below I really love it and I think it's a great tool to have in your kitchen to...
assemble these you just want to put your breakfast meat in the bottom of the muffin cups you can use bacon sausage ham or you know chopped up veggies if you'd like I made about half of them with sausage and about half of them with bacon and then you can just basically pour the egg mixture in you can fill them all the way to the top if you want to and then I just saved a little bit of cheese in it sprinkled the rest over the top so I bake these 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 they'll shrink back down as they cool you just want to make sure that you let them cool completely and then you can pop them out of the silicone molds and put them in a dish these store great in the refrigerator and they only take about a minute to reheat the next thing I'm going to get started on is just chopping up all of my produce I definitely try to do this on the weekends because it just helps us have it ready in the fridge so we are more likely to eat it we end up wasting that less so I like to chop my own romaine lettuce I got three heads of romaine lettuce this is the organic romaine it was just in a bag so I just like to chop that up and then I soak it in cold lemon water for about 10 to 15 minutes before I spent it dry and store it in the refrigerator this just helps the lettuce taste a little bit fresher and the lemon juice helps to keep it from browning as well so once that...
has done soaking I just drain it off and then I go ahead and spin it dry in my salad spinner I love the salad spinner I use it so much every week it is probably one of my favorite kitchen tools I'll leave a link down below if you're interested in trying it out I also use the Rubbermaid produce containers to keep my lettuce fresh next I'm going to wash my strawberries so I just like to soak those in cold water with a little bit of vinegar and rinse them off and they are good to go so for my strawberries I'm going to go ahead and cut the tops off and then just slice those with a paring knife I'm actually going to

prep

are some fruit bowls for us to take to work this week but for the rest of them I'll just put them in a glass dish and keep them in the refrigerator they don't keep for a super long time probably I don't know I would say anywhere from at three to four days but honestly we eat them before that the kids will love strawberries and so as long as I have fresh ones in the refrigerator I will put them in their lunches and they can have them with breakfast I also wanted to

prep

some blueberries as well so I'm just doing those the same way with a little bit of vinegar water and rinsing them off for our fruit bowls I'm just going to

prep

those with a little bit of strawberries and blueberries and then I have some of this sola low sugar yogurt that I'm using it to put with the fruit and we can just use that as a dip so Adam and I can...
take these to work for a quick breakfast or snack during the week now I know grapes are not kedo but we definitely like to have those on hand especially for the kids and Adam will eat them as well he doesn't really do strict as strict low

carb

or

keto

like I tried to during the week so how I like to

prep

my grapes is just picking them off the stems I go ahead and put them in my salad spinner with the strainer insert inside the bowl and then once I have those all picked off the stems I will go ahead and just put that down in the sink I will run some ice-cold water over them pour in a little bit of vinegar and just let them sit for about 10 to 15 minutes once they have sat I go ahead and just rinse them off with some extra cold water and they are good to go for the upcoming week so one thing that's really good with grapes if you're not doing stretch low-

carb

is cheese so I wanted to

prep

a few of these little snack boxes for Adam and the kids they actually both like them I have 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 near you I have these divided snack box containers by sistema that I like to use for this so I just put the cubed up cheese in one side and some grapes and the other we can take those this week for a snack or grab them in the afternoon if we're hungry before dinner for the rest of the cheese I just went ahead and put that in to snack bags after I cubed it...
up so I will probably take those to work this week and then for the remainder of the grapes I'm just putting those in a ziploc bag with a paper towel to make sure that all the moisture gets soaked up so I have my

prep

ped grapes those will be great for the kids to have this week I have my little snack boxes for Adam with some grapes and some Gouda cheese and some plain @ cubed Gouda cheese that I can take to work for snacks as well okay so the next thing I'm going it to

prep

is my cilantro I bought a bunch of cilantro at Aldi this week and it was extra soggy for some reason there were a lot of pieces in there that didn't look very good so I had to separate those out I just like to soak that in cold water again in my salad spinner and then rinse it off and then spin it dry once it's dry I basically just roll it up in a paper towel and put it in a ziplock bag and then it is ready to use during the week I also wanted to

prep

some zucchini noodles or zoo dolls this week one night we are going to have shrimp scampi with zucchini noodles I have a veggetti which is one of the cheaper kind of zoo tolling tools out there so I will go ahead and leave a link to that down below I think I got it for around $10 but basically you can just twist your zucchini around until it is all spiralized I like to cut the strands down the middle so that they're not so long and then I just go ahead and put those in a zip top bag these will stay good in the fridge for around four to...
five days and then if you don't get them used up you can actually throw them in the freezer as well the next thing I'm going to make is some broccoli salad so for this I needed to

prep

some broccoli I just like to cut the florets off of the stems and then I like to give it a rough chop I will go ahead and put all of the broccoli into my salad spinner and then I just like to soak that in cold water and rinse it off so once the broccoli is clean I'm just using my paring knife to cut it into smaller chunks and put it in a mixing bowl that's where I'm going into it mix up my salad the salad is super easy you probably have all the ingredients on hand and it's a great low car but snack to have during the week so to the broccoli you're just gonna add some ranch dressing and some bacon bits I don't have exact measurements I'm sorry I just usually eyeball it to that I'm also going to add some ground pepper and then you can go ahead and pack that into your containers this is great for

meal

prep

because it is just super easy and convenient to take with you you don't have to reheat it so once the broccoli and bacon mixture is in your containers then you can go ahead and top that with some shredded cheese and then on top of that go ahead and put some sunflower kernels the reason why I don't mix everything together is because if you mix everything together sometimes the cheese in the sunflower seeds can get soggy so I prefer to keep them...
separate but this is a really good simple salad to

prep

if you are interested in that next I'm going to

prep

my cauliflower so I just like to quarter this and then cut the core out and then I will go ahead and give the florets a rough chop put those in my salad spinner soak them in cold water and rinse them off I didn't really have a plan for this cauliflower but I like to have it on hand for salads and for crudité and things like that so what I went ahead and did is just use some sandwich bags I put some raw cauliflower and broccoli in there along with some white cheddar dressing that's really good and so those veggie packs will be ready for the week for us to take to work now again I know this is not strict Aikido but hummus is not super high

carb

it's actually a pretty

healthy

snack so I'm going to go ahead and take some of this lemon hummus that I had on hand from Whole Foods I like to pack them into these dressing cups if you haven't seen these before I get them on Amazon they make packing lunches super convenient so I just went ahead and put two tablespoons of the lemon hummus into each of those dressing cups and then I had some baby carrots in the refrigerator I needed to use up as well as some sliced cucumber so I'm just putting those into a ziplock bags along with one of the hummus cups and those are definitely a great snack that we can have during the week the kids that sometimes will eat this Adam will definitely eat it if there's a...
day where I feel like I can spend the

carb

s I will definitely take one to work as well so I also had a red pepper in the crisper drawer that I wanted to get

prep

ped again I didn't really have a plan for this but I like to go ahead and slice that up and stick it in the refrigerator then I can use it for dinners and snacks and salads during the week the next thing that I'm kind of

prep

ping on the fly here are some ham and pickle pinwheels I don't know if you guys are familiar with these but they are really really delicious and they are a great low

carb

snack so basically you just take some deli ham and then I have some whipped cream cheese that's the easiest to spread you just spread the cream cheese on the ham and then go ahead and roll the pickle up in there for this particular batch I had some tiny dill pickles and so I cut the ham in half but for my next couple batches I had larger kosher dill pickles so I just kind of glued to him pieces together with some cream cheese and then it just spread a thin layer of cream cheese over the ham take your pickle dry it off with a paper towel and then roll it up in the ham super easy you can go ahead and

prep

these ahead of time and I guarantee you if everyone in your house likes the dill pickles and they will love this snack it is so so delicious so once those are rolled up you can go ahead and cut them into little pieces I got a few gladware containers out of the pantry and so I'm just standing those up in there...
these are actually better to eat once they've sat in the refrigerator for a while but these are really great snacks I love to throw these in my work bag and Adams lunch box and we can have them during the week for a quick high-protein low-

carb

it snack okay so the next thing I'm going to

prep

is some tuna avocado cakes this is from well plated com I actually got this idea from Shellie of Shelly's home life so for this recipe you're going to need an avocado two cans of tuna one shallot or red onion some almond flour an egg some lime juice some chopped cilantro hot sauce some garlic powder and some salt now the difference between the original recipe and this one is that I'm using almond flour in place of the breadcrumbs which worked out just fine so to start you're just going to take your avocado and mash it with some lime 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 he was asking me if he likes avocado and I said well you've had guacamole before and you liked it and so I think you do but anyway once I put the tuna in there he helped me mix that up there's two cans of tuna in there along with one egg and then I also started to mince up my shallot so I could put that in the dish the original recipe I believe called for red onion but I didn't have that on hand and I had shallot so I went ahead and minced that up you're gonna see in a minute...
here that Connor is covering his eyes he was complaining profusely that the onion was burning his eyes and so he exited the kitchen quite quickly but after I added that to the bowl I added my chopped cilantro and then I'm just going to mix everything it together until is well incorporated I'm going to go ahead and add at my seasoning my salt and garlic powder in a little bit of sriracha along with the almond flour and then just go ahead and mix that until it is combined and you feel like you can form it into cakes so I feel like the original recipe it probably would have formed a little bit better with the breadcrumbs because they're more absorbent but honestly the almond flour worked just fine and once they cooked up they held together you couldn't even tell the difference so I'm forming this batch into six cakes and putting them on a baking sheet that has some parchment paper on it then I went ahead and sprayed with some cooking spray and then you can just go ahead and put those in to the oven I bake them at 400 degrees for 10 minutes and then once the 10 minutes is up you want to flip them to the other side and bake them for 10 more minutes when they're done they will look nice and golden-brown like this they are actually really delicious I'm super glad I made these although I am the only one in the house that will eat them these will give me several lunches during the work week so to make these a little bit better I thought they would be good...
with some sriracha mayo so I just took some mayonnaise and mixed it with a little bit of sriracha if you guys like sushi you know that this is one of the condiments that you get when you get sushi but I tried one with the sriracha mayo and it was seriously delicious so I'm looking forward to taking these to work this week okay so next I wanted to

prep

some meatloaf for dinner this week for this I am going to use 2 pounds of ground beef some garlic paste some ketchup onion powder 1 egg some almond flour some salt some Worcestershire sauce some heavy whipping cream and some ground black pepper meatloaf is one thing that you can definitely

prep

ahead of time and then just go ahead and bake it when it comes to separate during the week so I'm just going to go ahead and add all my ingredients to the bowl for a normal meatloaf you would probably use bread crumbs or cracker crumbs but since we're trying to go more low

carb

I'm using almond flour for the ketchup you can obviously also get low sugar ketchup 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 whole meat loaf so the

carb

s are really negligible per serving so once I got that all mixed I just went ahead and put it into a ziploc bag and I can use that for dinner the week ahead okay so the last thing I'm going to show you guys how to

prep

is these low sugar or peanut butter cookies I've actually making been making these for...
quite a few years there's only three ingredients peanut butter eggs and either Splenda or stevia I will leave a link in the description box below but you definitely want to make sure you use an electric mixer to combine these and then once your dough is combined you can just roll those into balls and place them on a baking sheet the dough is actually and not that sticky it comes together pretty well if I had to do these over I would probably bake them for less time I'm still kind of getting used to my oven the oven and my old house was just a regular gas oven and now I have a convection oven and so when I bake things sometimes they bake a lot faster and I just haven't got quite used to that yet but anyway once you have your cookies there you can put a crisscross pattern with a fork to mimic the traditional peanut butter cookie and then yodels put those in the oven and bake them at 350 for around 8 minutes I would probably check them like I said a little bit earlier but either way they still turn out pretty good so I will go ahead and stick those in a ziplock bag and we can have them during the week when we have a sweet craving all right so we are at the end of our

meal

prep

I'm just gonna give you a quick recap of everything we made this weekend so I have the steak in mushrooms

prep

ped along with some grilled salmon and grilled chicken to use for salads I also

prep

ped the meatloaf meat if you're interested in seeing the final version of that check out my...
next video on what I ate in a week I also made the veggie packs with dressing and hummus and then I cut up a red bell pepper to have in the refrigerator as well I made my crushed up pork rinds for a low-

carb

breading I also washed up the grapes and cubed up some of that gouda cheese so we have that first snacks washed up my berries and got those in a container along with a few fruit bowls

prep

ped with some low

carb

yogurt I made the low

carb

everything at bagels that were super good and then three containers of the broccoli salad with bacon cheese in sunflower seeds I also made the low

carb

egg bites these are super delicious to have on hand for breakfast I washed up my salad greens so I also have that for the upcoming work week along with some pinwheels him cream cheese and pickle for quick snacks I have my grapes

prep

ped for the kiddos and then my tuna avocado cakes with the sriracha mayo those will make great lunches I have my zoodles

prep

ped for shrimp scampi this week along with some cauliflower that I can use for really anything and some cubed up gouda cheese and lastly the low sugar and peanut butter cookies so that's it guys thanks so much for watching I really enjoyed making all this food for my family this week and I enjoyed filming it for you guys so if you have any video requests please leave those in the comments below again thank you so much for watching and I'll see you in my next video bye