(upbeat music)
- Hey, Munchies!
For our meal prep video this week,
we are keeping it efficient and effective
with a prep that takes only one hour.
I do think meal prep in some fashion
is gonna help most people stay on track,
but it doesn't have to mean prepping everything
or spending your entire weekend slaving away.
All month long, I have been showing
dinner meal prep following my 3-2-1 System.
So that is three main ingredients,
and we create two different meals
with the one hour of prep.
But today, we have got all of that along
with lunch and breakfast,
all being done in one hour.
If you spend a few minutes planning ahead,
you will save loads of time, and money too.
I teach effective and efficient meal prepping
in my Meal Prep Ignite course.
Check it out to learn more at mealprepignite.com.
Breakfast today are these easy breakfast bars
that only contain five main ingredients.
The rest is optional.
In a pot over medium heat, add almond butter,
honey, and coconut oil.
Simmer until thick and integrated,
about two to three minutes.
Then fold in some rolled oats, almond flour,
cinnamon, salt, and mix-ins if you'd like.
I went with shredded coconut, pumpkin seeds,
and dried blueberries.
But get creative and use the mix-ins that you like.
Transfer that mixture to a pan lined with foil
and press it into it so it's firm and even.
Refrigerate or freeze for at least an hour
before slicing into bars.
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Then you can store them in the fridge for the week,
or freeze for the month.
Oh man!
These are salty and sweet, and so satisfying.
The almond butter keeps them satiating and savory.
The honey and those dried blueberries
add a natural sweetness that hits the spot
at breakfast when I just don't feel
like eggs, vegetables, or cooking.
I love how versatile this recipe is too!
You can switch up the flavors every time you make it.
Okay, for lunch we are making
these super easy sesame Buddha bowls.
This is a plant-based bowl that you can add chicken
or another protein if preferred.
Protein is usually the most intensive part
of meal prep day, so going meatless
for a few meals is a great way
to not only help the planet and our bodies,
but it also keeps meal prep efficient too.
First, I drain and rinse a can of chickpeas
and dry them off with paper towels.
I add butternut squash,
chopped red onion, Brussels sprouts,
and chickpeas to baking sheets,
and top with oil, salt, and pepper.
Simple!
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Roast that up, and in the meantime, cook your rice.
I opted for frozen rice to keep my meal prep fast today.
I'm on a time limit here!
You just throw it in the microwave and it's good to go.
For my sauce, I combined peanut butter
or almond butter with sesame oil,
soy sauce, honey, lime juice,
garlic powder, and ground ginger.
Yum!
No salt is needed, thanks to the soy sauce.
Once my sheet pans are out of the oven,
I can distribute the rice, veggies,
and sauces in my containers to store for the week.
I like to store my sauce in a separate container
to keep the meal lasting longer,
and this also gives you the option
to use other sauces to switch up
the flavor profiles if you want.
The rice is plain, and the veggies are seasoned
with only salt and pepper, so you can really go crazy.
Barbecue sauce, buffalo, ranch, honey mustard,
whatever you like can work here,
and it keeps lunch quick too.
For dinner this week, we have got a 3-2-1 dinner,
using a protein, veggie, and carb as always.
Rotisserie chicken, bell peppers, and mangoes?
Fruit is a great option for your carbohydrate!
It doesn't have to be a grain or a squash.
You can switch it up.
We are making Mexican chicken chili stuffed peppers,
and sweet pepper and mango soup
so we can have two different kinds of dinners this week.
First, I roast up bell peppers for my soup.
On the sheet pan and into the oven they go
to broil until blistered.
In the meantime, I pull the rotisserie chicken
off of the bone.
Not having to cook this protein keeps
my dinner meal prep quick.
But you can also skip the protein completely,
if needed, and use alternatives like beans or tofu.
For the Mexican-inspired chili,
I sauteed onion and oil in a sauce pan until tender,
and then I add the tops of my bell peppers.
The rest are for the stuffing,
but no need to throw away the tops.
I also add mango and black beans
and saute for another two minutes.
Add a can of diced tomatoes.
Canned goods are another way to keep these meals quick.
Chili powder, cumin, and salt and pepper.
Stir in half of that rotisserie chicken
and season the whole mixture to taste as needed.
You could use additional beans instead of chicken
for a vegetarian or vegan meal.
The filling is ready to be stuffed
into the peppers, and if desired,
top it off with cheese.
I store mine for the week like this
in an oven-safe baking dish,
but you can also roast them now and then store it.
Whichever you prefer, dinner is ready
to go in a matter of minutes.
At least dinner number one!
What about that second dinner?
Our roasted sweet pepper and mango soup.
But first, in case you haven't already,
don't forget to subscribe and hit the bell.
I have got more meal prep coming all month long.
Okay, back to the soup.
Remember those peppers that we added to the oven earlier?
It's time to take them out.
Once the peppers have blistered,
allow them to sit for about 10 minutes
and then remove the skins.
It is easier to do under running water.
Then add those to a blender with chopped mango,
vegetable broth, and grated ginger,
lime juice, rice vinegar, and salt and pepper.
Get it nice and smooth,
and then transfer to a pot over the stove
to heat before throwing in that rotisserie chicken.
Now you can totally leave this out
and serve it with rice for a plant-based meal.
This soup is so tasty!
And the best part is that it can be served cold or warm.
I like to make a side salad
that I can serve with either of these dinners
to add another component, and to add variety.
It is super simple.
Just Swiss chard, or you can use kale,
spinach, or another dark, leafy green.
All of these last longer than romaine,
and will last the week.
Either way, remove the stems if needed or preferred,
and then chop it up.
I prefer the taste of Swiss chard to kale.
It's less bitter and more mild, similar to spinach,
but either is fine.
I add it to a bowl lined with paper towels
to help keep the leaf from wilting.
I top that with grated Parmesan and slivered almonds,
and I store the dressing separately.
You can use store bought or make your own.
I made one with olive oil,
lemon juice, Dijon mustard,
garlic powder, and salt and pepper.
Add to your salad as need throughout the week.
And you've got two different dinners,
but also delicious breakfast and lunch options
ready to go to keep you on track,
in a prep that only takes an hour
if you planned it out right!
I teach you how in my Meal Prep Ignite course,
and this year, we actually relaunched the program
as a 2.0, because we added an application
that will calculate your grocery list for you.
We are really excited about it.
You can check out more at mealprepignite.com.
I hope you found this meal prep helpful.
Remember to take what you want and make it your own.
The point isn't to replicate what I do here,
but to find your way to meal prep
and your way to live healthily.
We're all different and we've gotta learn
what works for us to know.
I appreciate you being here.
More meal prep coming all month long, so stay tuned!
And remember, it's all a matter of mind over munch.