hey everyone and welcome back to my channel I just went grocery shopping
this morning and I picked up some things I just got back from a trip this weekend
and I'm gonna do a quick meal prep for the week show you guys what I like to
prep have on hand and how to make some easy quick meal ideas so a couple days
this week I'm gonna show you how we use everything I prep to make some delicious
healthy meal ideas if you haven't yet make sure to subscribe and let's go
ahead and get into it so this is an overview of everything I've got
zucchini lemon some frozen green beans which if you didn't know frozen food is
actually frozen at its freshest point with the peak nutrition so through
scared of frozen don't be I picked up some I'll coconut milk for chia pudding
arugula broccoli limescale avocado almond milk I'm some organic chicken and
then some fresh ground nut butter I thought it would be fun for you guys to
join me in my kitchen as I prep and we can kind of just talk through things and
have a little chitchat so I got some organic chicken and I'm just going to be
putting that in some parchment paper and we're gonna season that and bake it off
I find that that's pretty much the easiest way to do it this will probably
last me all week and it's a to larger pieces so my new favorite thing is to
use the Trader Joe's everything bagel spice put that on the chicken and it
tastes so good oh my gosh it's got garlic onion poppy seeds in a little bit
of salt throw that on and then we're just going to bake this in the oven all
right next up frozen and green beans you guys know that I mentioned that
frozen can be just as healthy as your fresh ones because they're actually
frozen at their peak ripeness where they have their peak nutrition and they can
also be cheaper fun fact is they're actually partly blanched if you just
take the green beans out I've been literally just going to drive them off a
bit and let them defrost and then they're gonna be perfect for a cold
green bean salad the thing is if you sometimes when you cook
frozen veggies you'll find that they get a little too mushy that's why I just
like to defrost it and then they're ready to go I'm just going to chop off
the heads and we're gonna get them ready to steam actually maybe all of roast
sometimes I just like steamed them sometimes I roast it kind of just
depends on my mood I like to make them into little smaller pieces so that
you're not just you know cutting it biting a big piece of broccoli and then
you broccoli your teeth to become as that happens to me more often than not
so I've just learned to cut it into smaller pieces alright so those are done
because I also have a zucchini so if I roasted zucchini that'll make it easier
so I just cut the zucchini in two slices and as you guys can see I am big on
green vegetables I wanted to do cauliflower s but they are completely
sold out of both frozen and fresh cauliflower and I didn't feel like going
at to another grocery store so we're gonna do this instead everything onto
the baking sheets for my zucchini and my broccoli try to make sure those
zucchinis and stuck together otherwise they won't
evenly fizzling it with a little bit of avocado oil because it has a higher
smoke point and then oh right I'm gonna use this new seasoning I got at Trader
Joe's it's the mushroom mommy but you can use
whatever seasoning you have or that you like I'm really this is just
multi-purpose it's just a savory taste so no we're gonna see I like mushrooms
mushrooms give things I'm nice meaty flavor normally so sprinkled on in the
oven it goes with that chicken next we're gonna make my super simple chia
pudding you guys probably see me make this a million times but I love sharing
it because it's honestly what I eat for clinic every week for breakfast spilling
it's delicious it's affordable and easy to make so you need one
of coconut milk vanilla extract and five tablespoons of chia seeds that's it the
coca the collagen is optional I like to add it but again that's optional adds
protein and amino acids and things like that if you don't the collagen don't
worry you just need full pack coconut milk chia seeds and then a little bit of
vanilla so I love when you guys tag me on Instagram that you tried making it
with full fat coconut milk and now you can't make it any other way because it's
honestly so much more delicious like a teaspoon of vanilla don't worry if you
do a little more a little less so I'll do like if I do the collagen I'll do
like three scoops so that's like one scoop per pudding so this pudding will
make three puddings very now we have our chia seeds and I buy these in bulk one
two three four and five and I'll just let this thicken while we finish the
rest of our prep and then I will transfer it into my individual mason
jars so I also like to do some greens I bought some dinosaur kale and some
arugula I really like bok choy but for some reason if they were out at baby bok
choy so I'm just gonna lightly steam this I would say like blanch it almost
in a pan just with some oil and then some garlic that really helps the kale
and not be bitter so if you find kale is too bitter for you that might be a good
alternative and then arugula is just really good for you it's got a slight
peppery taste but I really like it my kale is washed because I feel like
I'm gonna get that question and you just roughly chop it into large pieces
I'm gonna add the kale to the pan Missy's to cook for a few minutes before
everything else and don't worry if it's overflowing like this because kale just
wilts down then I just take some avocado oil I either do first garlic or garlic
powder just a little bit and this will all your start tossing it and it'll cook
together so just sprinkle it on the top it makes it easy
and we're just going to medium boil them so I'm gonna do four I'll set for out
and the secret is you want these to be close to room temperature when you put
them in so that they don't like break so then I basically turn this one off and
I'm gonna add in just probably half this bag of arugula and keep the rest for a
fresh salad just because everybody doesn't need that much time to vote
then I just keep it in the container to use
so I thought it would make some quick energy bites I have some cinnamon
vanilla almond butter that I made my video on some hemp seed and some flax
seeds and Blizzard's gonna mix them together and make little balls then take
a spoonful into your hand and then you're just gonna roll it so I have my
energy bytes now in my stash bag I like this because it's a silicone one I'll
keep them in the fridge and then just pop one whenever I want or I can bring
it as a snack to clinic two I also always chill my eggs after their cooking
so I cook them for seven minutes at low and then I'm gonna put them in cold
water and it's gonna help the shell come off when they're done so with the chia
pudding I've been really enjoying the KZ clean eating breakfast cereal this is
the chocolate and strawberry one its keto vegan paleo gluten free no sugar
added so I'll have some of this I'll bring it separately then the chia
pudding and then put it on top of the chia pudding once I get to clinic and
it's really delicious low net carbs full of great healthy fats
and it's super tasty so I'll either do this one or purely Elizabeth so I have
my three jars and I'm just going to distribute the chia pudding it's not
fully set yet but it's gelled enough that it's going to gel evenly which is
important to the chia pudding so I cooked the chicken for about 30 minutes
and then I'm just going to put in my container and I'll have it for the week
and you can add this to just about anything and then after about 25 minutes
um the broccoli and the zucchini batons I put this in five minutes later while I
prep this and then I put them in and they were done around the same time so
one of the meals I had I took the eggs the greens I added some avocado and then
the green beans and you have a complete meal
I also added the granola to some chia pudding and I had this for breakfast
three days this week I took the chicken and I made tacos with some queso sauce
that I bought super easy kind of light meal or snack you can also do the same
and just have it with the broccoli em at the zucchini as well so hope you guys
enjoyed this video and got some at meal prep and meal idea inspiration
let me know down below what you guys want me to film it next and I will see
you guys in my next video bye guys