hey everyone and welcome back to my channel and welcome to new video today's
video is a meal prep challenge so I did a week's worth of meals for fifty
dollars that was a price point the most of you guys said when I asked you on my
community tab which if you haven't checked that out I do post questions in
there what you guys want to see and you guys can vote and things like that so
don't miss out so my total it came at two at fifty three dollars and fourteen
cents which i think is pretty good I also bought things that would last more
than a week so like the cashew milk the peanut
butter and things like that will last you more than a week which is good it
would even be less than this also keep in mind that I do live downtown Toronto
in Canada where prices of things are more expensive than they would be in
other parts of the country but also in other countries I know when I go to the
States things there are a lot less expensive produce meat and things like
that and I also want to keep it true to how I would eat because I'm gonna be
eating these meals for the next week so I did buy free-range eggs and organic
antibiotic free chicken because that's how I eat oh yeah let's head into the
meal prep and if you haven't yet make sure to hit that red subscribe button so
the first breakfast option is this egg bake with a side of sweet potatoes I'm
starting off by slicing up a sweet potato I love sweet potato in the
morning because it's a great complex carb it's gonna give you energy for the
day and I'm seasoning that with a little bit of avocado oil and some rosemary now
I didn't include the spices in the oils as like the meal prep budget because
other things you generally have on hand and if you don't have these spices on
hand you can use whatever spices that you like so a little bit of rosemary a
little bit of garlic and then a little bit of pink Himalayan salt and then just
tossing that together I like using avocado oil for roasting above 350
because it has a higher smoke point so it's not going to denature I just put
that on my silicone baking sheet shake it out so that it's one even layer and
pop those in the oven next up we're gonna make the egg bake so I'm using it
free-range eggs free-range eggs are better because they have more
nutritional value than ones that aren't to the higher Omega threes higher
amounts of vitamins and minerals so I'm cracking a bunch into here because we
are gonna make this for four days worth so I chose to have
week four four days and then the second breakfast for three days so I'm using 8
eggs in total and I'm just whisking that together until you get everything nice
and smooth and then I'm putting in just a little bit of garlic powder for
seasoning and whisking that through so that there is some flavor but like I
said use whatever spices that you have on hand then I seemed a little bit of
spinach to add into the egg bake a little bit beforehand because I find if
you add the spinach raw inside sometimes it doesn't wilt down enough and just
basically taste as good so I like to steam it briefly first and then put it
in the egg bake and you can definitely add any kind of veggies that you have on
hand or even leftover veggies that's what I love to do if I have leftover
veggies also which is a great hack for any kind of meal prep and using
veggies that you already have on hand it's throwing old veggies it's just into
this egg bake and baking it so once that's done you have your egg bake in
your sweet potatoes and this was the cost for three meals so $8.95 the second
breakfast is a pumpkin smoothie so it's a fruit free smoothie I'm starting off
by prepping some frozen cauliflower by steaming it and freezing it to have it
on hand for the mornings so that way that morning I just added some pumpkin
some ginger as well as some peanut butter so I did include the price of a
new jar of peanut butter into this meal prep but you would have it for more than
one week which is great then I'm adding in some cinnamon some great warming
spice it's both the cinnamon and the ginger are great for when it gets more
fall because they're great for your immune system antimicrobial
antibacterial and really gonna strengthen and then some nut milk if you
blend that all together and you have this wonderful fall smoothie it's gonna
balance your blood sugar it's got protein fiber healthy fats it's so
delicious this one came with two eleven dollars and 21 cents for three smoothies
but like I said the milk and the peanut butter will last more than one week for
the first lunch option I am making this kind of golden milk lentil curry stew so
I'm seasoning a pan with some garlic and some avocado oil and we're gonna cook
that I'm adding in a cup of lentils lentils are great because they're high
in iron and they're really inexpensive I got a bag for $2 and I'm only using half
of it for this recipe I'm adding in some tumeric some ginger again warming spices
that are great anti-inflammatories and then I just bought these crumb
vegetables or basically riced veggies that are gonna go on the side of this
you'll know when it's down when all the water kind of absorbs and the lentils
and then I'm adding in the thick part of the can of coconut milk and it's gonna
make it nice and creamy and delicious and also helps to make it very filling
as well and it turned this beautiful yellow curried color and like I said the
coconut milk is key because those Halle fats are really gonna help you feel
satisfied and it's kind of gonna blunt the blood sugar spike that you get from
the carbohydrates of the lentils so I'm spooning that on the top and there you
go you have your rice veggies with your nice curried lentils on the top it
tastes so delicious and makes a great easy meal prep for the second lunch it's
gonna be another vegetarian option and I just bought some frozen veggies what's
great about frozen veggies is that they're actually frozen at their peak
ripeness so they have a lot of nutritional value and it's kind of a
great way to buy them inexpensively as well I'm adding in a can of chickpeas as
well as some fresh ginger this is some of the ginger that I got from the
smoothie so I'm really trying to use the ingredients that I bought in multiple
things in multiple ways so that you guys don't have to buy a million things but
you can use the things you bought in many different ways so seasoning it and
then I'm just tossing that together and we're going to be roasting it in the
oven so it basically turns into roasted chickpeas with veggies a nice simple
hearty dish we've got protein we've got veggies we've got fats and fiber and
it's gonna be in a really nice simple warm dish that really meal preps well
because you can make this in advance and store it in the fridge for the first
dinner we are making a plant-based Bolognese so I would use a spaghetti
squash you could also use noodles here but spaghetti squash is really fun and
easy and inexpensive I got this whole one for a dollar and 34 cents which was
crazy so you're gonna slice that in half it can be a bit difficult so be careful
and then I'm just scooping out the seeds and spaghetti squash like I said because
it's in season I always buy things in season when I'm meal prepping because
that way you're gonna save money and you're gonna be able to diversify your
diet based on what's in season so taking a pan a little bit of olive oil and
garlic again the seasonings in the garlic are just things that I had on
hand that I did include in the meal prep I'm adding in the other half of the legs
from the bag that I bought that we made the lunch curry and I'm adding in some
strained Tomatoes this is a great hack to kind of make your own sauce because
straight tomatoes are very inexpensive it was a dollar ninety-nine for the
whole jar versus buying sauce and then you can just season it with how you like
so I'm using rosemary oregano basil kind of whatever you have and it's a great
way to make sauce inexpensively and that I like that I use the lentils on
different things now I would have the lentil lunch option on a different day
that I had the dinner option with the lentils so you kind of mix it up but you
get lentils used in different ways so you're not getting tired of the lentils
and it's a completely different flavor then all you have to do when your
spaghetti squash is ready is use a fork and it kind of turns into these pasta
like ribbons and it's super easy to do as well because you just plop them down
and this favorite with a fork and it's all very filling as well a nice complex
carbohydrate that really complements the lentil kind of Bolognese and it's
plant-based too which is really cool so you scoop some of that on the top and
you got your spaghetti squash and this and then this made three meals for me so
I would have as three nights of the week and it turned out to be four dollars and
32 cents because I did include the spices just lentils tomatoes and squash
super easy and then our final dinner option is the most expensive one and I'm
using some organic ground chicken and I'm going to be adding some salt
seasoning I like this one because it just has everything in it that's why I
like it you guys have seen me talk about this one before but it's really easy
because you have everything in it you can use every kind of spices that you
like I'm just toss that in and then I'm making little meatball shapes and i'm
calling this meatballs even though i'm not adding in egg and breadcrumbs
because honestly you don't even need them i just shape them into balls
because that way it's easy to incorporate it into meals you can also
make this into three or four burger patties as well but like I said I like
the balls so I'm just making those into little ball shapes and we're going to be
baking them in the oven so that it's really simple and really easy so while
those are baking Zhai start those off baking first I'm going to prep the
asparagus again asparagus was on sale for me this week so I got this for $2.99
for this whole big batch halfway through you fold over the chicken meatballs and
then we're gonna be adding in our veggies too
with it for the second half so I want to make this symbol it's one sheet pan you
cook the chicken for a bit take it out add the veggies you're gonna put it back
in and it's gonna be easy again i season with a lot of the same things I love
garlic it's an antifungal antimicrobial antibacterial so good for you toss that
up and then I'm adding in some butternut squash this was frozen and cubed already
for me which I liked and frozen is really inexpensive as well a little bit
of Himalayan salt and we call it a day so this one was the most expensive at
fifteen dollars and seventeen cents but it was another one that's not
plant-based so it is a meat option and I do buy organic because you don't want
those hormones and everything but we still got a really great budget $15 for
like four meals so I hope you guys enjoyed this meal prep and got some
inspiration if you guys want a different budget or even lower I'm up for the
challenge so if you want a lower budget let me know down below and I will try to
do that as well this was a challenge I will admit I was pretty proud of myself
and I left the grocery store but I got it looked less than 50 basically less
than 50 dollars because things last couple weeks um but if you want a
smaller budget I will try hard it just made me more of a vegetarian meal prep
so I hope you guys are all having a great day and I will see you in my next
video bye guys