Busy? Try These 5-Minute Meal Prep Ideas That Save Hours!
Get ready to streamline your week with efficient meal prep techniques! This video showcases how to prepare multiple meals, incorporating **healthy recipes** and smart organization. From gathering ingredients to packing finished dishes, learn to master **how to meal prep** for a week’s worth of delicious and **healthy food**.
Ready to conquer your weight loss goals with delicious, easy, and prepped meals? In this video, I’m showing you my absolute favorite one-week meal prep for weight loss strategy, featuring two incredible, flavorful recipes that will keep you on track without feeling deprived!
Say goodbye to last-minute cooking stress and hello to healthy, pre-portioned meals! We’ll be making a hearty and satisfying Chicken, Brown Rice, and Roasted Vegetables for your healthy lunch meal prep, packed with lean protein and fiber. For dinner, get ready for our favorite Beef & Pork Egg Roll in a Bowl – all the amazing flavors of an egg roll, deconstructed into a quick, low-carb, and delicious dinner. Just reheat and eat!
This meal prep guide is perfect for anyone looking to lose weight, eat healthier, save time, and stick to their diet plan. I’ll walk you through the entire process, from grocery shopping essentials to cooking and portioning, making healthy meal prep simpler than ever.
What you’ll learn in this video:
How to meal prep for 7 days
Easy & healthy lunch meal prep idea
Delicious dinner meal prep recipe
Chicken meal prep for weight loss
Egg Roll in a Bowl recipe (keto-friendly / low-carb option!)
Tips for portion control and healthy eating
Strategies for losing weight with meal prep
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Recipes👇🏼
Chicken, Broccoli, and Rice Bowl Yield: 10 Servings
Ingredients:
3 pounds chicken breast, cut into 1-inch chunks
3 (12-ounce) bags fresh pre-cut broccoli/cauliflower mix
2 cups jasmine brown rice
1/4 cup Dale’s low-sodium marinade (approximate)
2 tablespoons oil (for roasting vegetables)
Lemon Pepper seasoning (optional, for vegetables)
1 tsp salt (for rice)
Instructions:
1. Cook the Rice: In an Instant Pot, combine 2 cups brown rice, 2 cups water, and 1 tsp salt. Cook on high pressure for 15 minutes. After the cook time, allow the pressure to naturally release for 5 minutes, then manually release any remaining pressure. Fluff the rice and let it cool before portioning.
2. Cook the Chicken: Marinate the chicken chunks in approximately 1/4 cup of Dale’s low-sodium marinade. Cook the chicken on a flat-top grill or in a skillet until done and browned.
3. Roast the Vegetables: Preheat oven to 400°F (200°C). Place the cut broccoli and cauliflower on a baking pan and drizzle with 2 tablespoons of oil. Sprinkle with Lemon Pepper seasoning if desired. Roast for about 12 minutes, then stir and flip, and continue roasting for another 8 minutes, or until tender-crisp.
4. Assemble the Bowls: For each serving, combine 3 ounces of cooked chicken, 1/2 cup of brown rice, and about 1 cup of cooked vegetables.
Nutritional Content (per serving):
Calories: 386
Carbohydrates: 35g
Fat: 17g
Protein: 24.4g
Egg Roll Bowl Yield: 10 Servings
Ingredients:
2 pounds ground pork
2 pounds 93% lean ground beef
3 (16-ounce) bags tri-colored coleslaw mix
Sauce:
1/4 cup water
6 tablespoons soy sauce
3 tablespoons hoisin sauce
6 tablespoons seasoned rice vinegar
3 teaspoons browning sauce (e.g., Kitchen Bouquet, optional)
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon MSG (e.g., Accent seasoning)
1 tablespoon sesame oil
1 tablespoon chili crisp (optional)
Instructions:
1. Brown the Meat: In a large Dutch oven, cook and brown all the ground pork and ground beef. Drain any excess fat.
2. Prepare the Sauce: While the meat cooks, whisk together all ingredients for the sauce in a separate bowl.
3. Combine and Cook: Once the ground meat is cooked, reduce the pan heat to medium. Add the prepared sauce to the meat, along with one bag of the shredded cabbage. Stir to combine the meat, sauce, and cabbage. The cabbage will begin to wilt, making room for the remaining bags. Stir in the remaining bags of cabbage and cook for 3-4 minutes, just until softened. Do not overcook, as the cabbage will continue to wilt as the mixture cools.
Nutritional Content (per serving):
Calories: 483
Carbohydrates: 10.6g
Fat: 26g
Protein: 46g
Credit to
Brown Family Goods
