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Cheap And Healthy Meals For The Week, Done In 1 Hour

Meal prep will never be the same.

Meal prep will never be the same.

Prep and Cook Time For All Meals: 1 hour

Makes 7 of each meal listed below (1 serving per day for 1 week)


Protein Meal Prep


INGREDIENTS


  • 5 pounds (2.2 kg) chicken breast or pork tenderloin

  • Salt, pepper or other seasoning of choice, to taste

  • Herbs or aromatics of choice, (optional)

  • Cooking spray


INSTRUCTIONS


  1. Preheat a large pot or sous vide bath fitted with a sous vide machine to 150℉ / 65℃.

  2. Season your chosen protein with salt, pepper and any favorite spice blends. Add the protein to a vacuum seal bag with any herbs or aromatics, if using, and seal.

  3. Sous vide for about 50-55 minutes or until cooked through.

  4. Remove from the bag. You can slice and serve the protein as is, but for added flavor and texture, heat a large skillet over medium-high, spray with cooking spray and sear your protein until browned, about 1-2 minutes per side. Let rest for 8 minutes before slicing and serving.

Breakfast Sando

Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)

769 calories

63g protein

38g carbs

40g fat


INGREDIENTS

Sando

  • 7 large eggs

  • 2 pounds (900g) 95% lean ground turkey

  • 1 tablespoon (1g) finely chopped sage

  • 1/2 teaspoon (1g) onion powder

  • 2 teaspoons (8g) garlic powder

  • 2 teaspoons (12g) fine sea salt

  • 1/2 teaspoon (0.5g) cayenne powder

  • 1/2 teaspoon (0.5g) black pepper

  • 14 slices whole wheat bread, toasted

Assembly

  • 7 breakfast sandos

  • 1 cup (115g) blackberries

  • 1 cup (115g) raspberries

  • 3 ½ cups (840g) Greek yogurt

  • Ground cinnamon, to garnish

INSTRUCTIONS


For the Sando


  1. Bring a pot of water to a gentle boil over medium-high heat. Have an ice bath ready on the side. Gently lay the eggs into the water and simmer for 6 ½ minutes. Immediately pull them out into the ice bath and let cool for about 5 minutes. Peel the eggs while they are submerged in water. The egg yolks will be jammy and slightly runny in texture.

  2. In a medium bowl, evenly combine the turkey, sage, spices, salt and pepper. Shape into 4-ounce balls, 7-8 total, and place on a sheet pan.

  3. Set a medium sized sauté pan over medium heat, and grease lightly with cooking spray. Once hot, place one ball in the middle of the pan and flatten into a ¼-inch thick patty. Season with salt and pepper to taste and sear for 2 minutes or until golden brown on the first side. Flip, season on the second side and cook 1-2 more minutes or until golden brown and cooked through. Repeat until all the turkey is cooked.

  4. On a slice of toasted bread, add a turkey patty followed by 1 soft boiled egg, cut in half with the yolk side facing down towards the turkey. Season to taste with salt and pepper. Add another slice of bread on top, wrap it in plastic, and cut it in half.

To Assemble

  1. In your meal prep container, add one turkey sandwich to the first compartment. To the second compartment add about ¼ cup mix of berries. In the third compartment add about ½ cup yogurt with a pinch of ground cinnamon. Repeat with the remaining 6 meal prep containers and store in the refrigerator until ready to serve.

Green Goddess Salad


Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)

477 calories

47g protein

18g carbs

25g fat


INGREDIENTS


Green Goddess Dressing

  • 1/4 cup (41g) toasted almonds

  • 5 tablespoons (27g) nutritional yeast, (optional)

  • 5 cloves garlic, peeled

  • 1 cup (20g) fresh basil

  • 1 cup (30g) fresh baby spinach

  • 1 poblano pepper, seeded and stemmed or charred, peeled and seeded for extra flavor

  • 3 1/2 tablespoons (35g) olive oil

  • Juice of 1 lemon

  • Salt and pepper, to taste

Assembly

  • 1 head iceberg lettuce, roughly chopped

  • Green goddess dressing, to taste

  • 1 cup grape tomatoes, cut in half

  • 7 portions thinly sliced sous vide protein

INSTRUCTIONS


For The Green Goddess

  1. In a blender, add almonds, nutritional yeast, garlic, basil, spinach, and poblano. Blend on high speed until smooth, adding a splash of water, as needed, so the sauce blends evenly.

  2. Slowly stream in the olive oil until combined and then remove from the blender to a bowl. Season to taste with salt, pepper and a splash of lemon juice. Refrigerate until ready to serve.

Assembly

  1. Toss the iceberg lettuce with your desired amount of green goddess dressing.

  2. Add some dressed greens to one compartment of a meal prep container. Add sliced protein over top of the salad. Add tomatoes to a second compartment in the meal prep container. Repeat with the remaining 6 meal prep containers. Refrigerate until ready to serve.

Fajita Bowl


Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)

609 calories

40g protein

70g carbs

95g fat


INGREDIENTS

Fajita Bowl

  • 2 red bell peppers, seeded and cut into matchsticks

  • 1 green bell pepper, seeded and cut into matchsticks

  • 1 sweet onion, thinly sliced

  • Cooking spray

  • Salt and pepper, to taste

Sauce

  • ¼ cup (15g) parsley leaves, finely chopped

  • 4 cloves garlic, grated

  • 1 tablespoon (11g) water

  • 1 tablespoon (16g) soy sauce

  • 2 tablespoons (20g) olive oil

  • 2 tablespoons (22g) lemon juice

  • Salt, to taste

Rice

  • 2 1/2 cups (460g) medium-grain white rice

  • 2 1/2 cups (591ml) water

Assembly

  • Fajita style veggies

  • ½ cup cooked rice per meal

  • 7 portions sliced sous vide protein

  • Sauce


INSTRUCTIONS

For The Chicken Fajita

  1. Heat a large sauté pan over medium-high heat. Grease the pan with cooking spray.

  2. Once hot, add the peppers and onions and season to taste with salt. Cook for 3-5 minutes, tossing often, or until lightly charred and cooked through but veggies still have a slight crunch.

For The Sauce

  1. Add all the ingredients to a small mixing bowl and stir to combine. Season to taste with salt and stir until dissolved and well combined. Refrigerate until ready to use

For the Rice

  1. Rinse the rice until the water runs clear. Strain the rice dry and then add to a rice cooker along with the water. Cook according to the manufacturer’s directions.

To Assemble

  1. In a meal prep container, add the fajita veggies to one compartment. Add about ½ cup of rice to a second compartment. Thinly slice the sous vide protein and add to the third compartment. Spoon sauce over the top of the protein. Repeat with the remaining 6 meal prep containers and refrigerate until ready to serve.


Teriyaki Salmon Meal Skewers


Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)

454 calories

33g protein

42g carbs

17g fat


INGREDIENTS


Teriyaki Salmon Skewers

  • 1 1/2 tablespoons (20g) distilled white vinegar

  • 1/4 cup (60ml) water

  • 1/4 cup (60ml) soy sauce

  • 1/2 teaspoon (6g) toasted sesame oil

  • 3 tablespoons (46g) honey

  • 1-inch knob ginger, grated

  • 2 1/2 teaspoons (8g) cornstarch

  • 3 cloves garlic, minced

  • 2 pounds (900g) skinless salmon filet, cut into 1-inch cubes

  • 1 crown broccoli, cut into florets

  • 3 green onions, cut into 1 ¼-inch segments

  • Cooking spray

Cabbage Slaw

  • 1/2 head green cabbage, thinly sliced

  • 2 green onions, thinly sliced

  • Salt, to taste

  • Lemon juice, to taste

Rice

  • 2 1/2 cups (460g) medium-grain white rice

  • 2 1/2 cups (591ml) water

Assembly

  • 7 grilled teriyaki salmon skewers

  • Cabbage slaw

  • ½ cup cooked rice per meal

INSTRUCTIONS


For The Salmon Skewers

  1. Preheat the grill with one hot side, leaving the second side off.

  2. In a saucepan over medium heat, add vinegar, water, soy sauce, sesame oil, honey, ginger, and cornstarch, whisking constantly until smooth and thickened, about 2 minutes. Cut off the heat and stir in the garlic.

  3. Prepare 7 metal skewers by dividing each item evenly and then adding to a skewer by alternating between broccoli, salmon, and green onion. Season to taste with salt.

  4. Grease the grill generously with cooking spray. Place skewers on the hot side of the grill, and cook for 2 minutes per side or until lightly charred and golden brown in spots, basting with the teriyaki sauce throughout grilling. The salmon is done when it reaches an internal temperature of 125℉ / 52℃ and the sauce becomes sticky, tacky and lightly charred. If the salmon is taking on too much color before it is cooked through, move to the cool side and cover the grill until salmon cooks through.


For The Cabbage Slaw

  1. Add all the ingredients to a medium-sized mixing bowl and toss until well combined.

For the Rice

  1. Rinse the rice until the water runs clear. Strain the rice dry and then add to a rice cooker along with the water. Cook according to the manufacturer’s directions.

To Assemble

  1. In your meal prep container, add your salmon and grilled veggies to the first compartment, about ½ cup of rice to a second compartment, and the slaw to the third compartment.Repeat with the remaining 6 meal prep containers and store in the refrigerator until ready to serve.

27 Comments


True
True
Jul 25, 2023

Made the fajita bowl and loved the sauce. Highly recommend!

Like

Orion Drake
Orion Drake
May 30, 2023

"chicken fajita bowl, protein secret: Pork loin"

Like

Olivia Wilson
Olivia Wilson
Mar 09, 2023

How many Calories are in the salmon meal?

Like

Casually Mentioned
Casually Mentioned
Feb 25, 2023

Looks like a great meal plan but I feel like it needs more fat and less carbs. Carbs get stored as fat if they go unused, so beware. Also, keep in mind you need fat to produce hormones (including testosterone) and to keep your brain working in good order (it's mostly fat). I know that's counter intuitive, but as long as you get 1 gram of protein per pound of your weight's worth, you'll be a lean, green, muscle machine, provided you keep your overall calorie count in check. It's called "body recomposition," so you can gain muscle but still cut weight despite consuming a reasonable amount of fat. Keep in mind you need fat to produce hormones (including testosterone…

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Nils Vanags
Nils Vanags
Jan 31, 2023

Awesome video but who the **** is writing these recipes. 0 effort. Rice recipe is a straight copy pasta from sushi video.

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Summer Ford
Summer Ford
Mar 03, 2023
Replying to

That is hilarious, I went back & read the rice instructions & laughed out loud

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